10 Home Remedies for Headaches – Pain Relief without Pills

These home remedies for headaches help you naturally relieve the pain without Big Pharma, and many of them are free or low cost. You don’t have to worry about going to the drug store anymore when you can get relief right at home.

Home Remedies for Headaches

I’ve used all of these remedies at one time or another, depending on the type of headache. Remember, everyone is unique. If one option doesn’t work, try another, until you find the right one for you.

Self-care is a critical part of resilience. The old saying about “not being able to pour from an empty cup” is as true as ever.

#1 – Hydrate

Drinking water is the first thing I do when I have a headache. Dehydration is a common cause of headaches (and muscle aches). Make sure to stay hydrated by drinking plenty of non-caffeinated beverages over the course of the day.

Skip the soda, especially diet soda, as zero calorie sweeteners are a headache trigger for many. Excess sugar ties up magnesium in the body. Low magnesium is another potential headache trigger, so soda or plain juice may hurt more than they help. Plain water or infused water, water kefir, coconut water, and herbal tea are all great options.

Note – while they’re not the best for hydration, caffeinated drinks may help with headache pain. We all know people who can’t function without a cup (or a pot) of coffee.

#2 – Magnesium

Low levels of magnesium in the blood are commonly associated with headaches. This is especially common in women, particularly with migraines and headaches related to the menstrual cycle.

Use up to 400 – 700 mg of oral magnesium daily. Excess magnesium taken orally can put a strain on the kidneys, so don’t overdose. Incorporate magnesium-rich foods into your diet, such as:

• Dark chocolate
• Spinach
• Almonds
• Avocado
• Molasses

For more magnesium, try Epsom salt baths or magnesium cream to absorb it through the skin. Order bioavailable magnesium here.

#3 – Cold or Heat

Cold constricts blood vessels, which may reduce pain and inflammation. Try applying a cold compress on your forehead or at the base of the skull at the first sign of a headache.

Alternatively, if your muscles are very tense, try heat as a pain reliever. Place a hot pack or heating pad on tight neck muscles, or soak in a warm bath.

Core Products is a Wisconsin company that creates a wide variety of fabric products, including hot and cold packs. I learned about them through one of my closest friends, who is one of their product designers.

She gifted me with a hot and cold pack many years ago, and I liked it so much I’ve purchased several more over the years. These packs have frost free covers filled with non-toxic, biodegradable gel. I keep some small ones in the freezer and I use larger ones with heat.

To treat headaches with cold, I recommend the 6″x10″ CorPak Soft Comfort Frost-Free Hot/Cold Pack. For heat, go with the larger 6” x 20”Cervical Soft Comfort Hot and Cold Pack. This size is large enough to drape over the shoulders, where most people store a lot of tension.

#4 – Napping

Find a cool, dark, quiet room and take a 10-15 minute nap. This tends to work better for migraines and tension headaches, but can make cluster headaches (those with stabbing pain around the eyes) worse.

Note that too much sleep or a significant disruption in your sleep schedule can trigger headaches. Stick to a regular sleep schedule and reduce screen time before bed. Aim to keep your bedroom cool, dark, and quiet.

I used to put a pillow over my head (just leaving an air hole) to block out light and noise. About a year ago I bought a sleep mask, and I really like it. It’s handier than the pillow solution.

#5 – Movement

This is a great option for tension headache relief, as physical activity helps to relieve muscle tension. Your muscles want to stay doing whatever they’re doing, which can lead to them knotting up and shutting you down.

Get up, take a walk, swing your arms and get that blood flowing and those muscles relaxing. If you can walk outside, even better. Do some deep breathing while you’re at it to help increase oxygenation and blood flow.

#6 – Massage

Massage is a great headache remedy that you can use almost anywhere. A gentle head massage can stimulate blood circulation and reduce headache severity.

Rub in gentle circles on the pressure points located at:

• The area between your eyebrows
• Temples
• The base of the skull

Firmly massaging the neck and shoulders to relieve tension may also be helpful. The quick video below demonstrates a simple massage technique to soothe headaches naturally.

#7 – Apple Cider Vinegar

Apple cider vinegar (ACV) is a classic home remedy for headaches. It may help balance blood sugar levels and improve detoxification. The acetic acid in vinegar things mucus and reduces sinus congestion.

Stir a tablespoon of ACV into a cup of water, or mix up a glass of apple cider vinegar tea. I know it sounds odd, but the flavor’s not bad and it’s great for sinus headaches. You can even make your own homemade vinegar with this recipe, which has a really nice apple flavor.

#8 – Cayenne Pepper

Relieving headaches via cayenne pepper is a top choice for people who have cluster headaches. To use cayenne, inhale a very small amount up the nose, place some on the tip of the tongue, or mix it with water and drink. I have not sniffed cayenne (on purpose), but I do use some in my ACV tea.

#9 – Herbal Tea

Herbal teas can relax and soothe. Some herbs commonly recommended for headaches and migraines are:

• feverfew (migraines)
• peppermint
• passionflower
• gingko biloba
• cayenne (see above)
• willow
• and chamomile

To brew herbal tea for medicinal use: Place one teaspoon of dried herbs into the bottom of a mug and cover with hot water. Cover your cup with a small plate or lid to trap volatile compounds and brew for 10-15 minutes.

Strain and sweeten with honey, if desired, and drink.

Avoid using any herbs or essential oils if you have a known allergy to them.

#10 – Essential Oils

For headache treatment with essential oils, try any of the following:

• Peppermint
• Rosemary
• Eucalyptus
• Patchouli
• Basil
• Marjoram
• Lavender
• Clove

The simplest and safest way to use essential oils is aromatherapy. Try inhaling a bit from an open bottle, or place 1-3 drops of oil on a tissue or diffuser necklace and inhale.

I like tucking a tissue with EOs on it into a chest shirt pocket. This keeps the oil in range, but not too close, and keeps my hands free. Also, if you find a particular oil makes your symptoms worse instead of better, you can toss the tissue.

Diffuser necklaces are a nice option, too, because they are easy to wear and remove. Whole room treatments like diffusers take much longer to dissipate.

Expert Tip

Not all headaches are the same. Targeting your triggers, symptoms, and headache type will provide faster relief.

• To prevent migraines, see Migraine Relief Tips and Treatment.
• With sinus headaches, start with these Natural Decongestants.
• For eye strain headaches, see Improve Your Vision Naturally.

If you have chronic or severe headache pain, please see a healthcare professional. Always check with your healthcare provider if you are on prescription medications for possible interactions.

Remember, the best home remedy for a headache starts with identifying the type of headache and possible triggers. Then you can pick the remedy that’s best fit to give you fast relief.

What are your favorite ways to ditch a headache? Leave a comment to share your thoughts.

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This article is written by Laurie Neverman. Laurie is a lifelong learner with a passion for natural remedies and holistic healing. She’s successfully improved her eyesight and cleared her psoriasis.

Originally posted in 2012, last updated in 2024.