Tips on How to Relieve Headaches and Migraines
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Migraines may come and go without a moment’s notice, but they can cause various symptoms that may interfere with your day-to-day activities. Here are several tips you can practice to help relieve headaches and other migraine symptoms.
Understand the Type of Headache You Have
Most people may experience a common migraine with throbbing or pulsing head pain that happens suddenly and unexpectedly. A minority of people will experience what is known as a classic migraine, which involves a phenomenon called an “aura”. Auras are brief visual disturbances or changes to one’s perception that generally signal an impending migraine, allowing for preventive care measures to be taken in preparation for it. These disturbances may include dots or blips in your vision, tingling or numbness on one side of your face, or a temporary speech impediment.
Common and classic migraines are also categorised into different types with varying symptoms, intensities, and complications. In some cases, you may experience migraine symptoms without any headache.
Episodic Migraines
Episodic migraines usually cause migraine symptoms for a period of fewer than 15 days a month. Some people have intense, short-lived migraines, while others may experience mild but lingering symptoms that occur every few days or so.
Chronic Migraines
A chronic migraine is defined as headaches occurring on at least 15 days per month, with at least 8 of these days presenting migraine symptoms, for over 3 months. These migraines may require medical attention, as some people can experience intense migraines that interfere with their daily activities.
Retinal Migraines
If your migraine causes a temporary loss of vision in one eye, this is known as retinal migraine. It is a rare occurrence that affects only one eye and is often mistaken for an aura.
Hemiplegic Migraines
A hemiplegic migraine may lead to temporary weakness on one side of your body. In some instances, it may cause a “pins and needles” sensation in specific areas of your body.
Cluster Headache
A cluster headache involves multiple “attacks” that occur in recurring groups. It may cause severe headaches lasting from several minutes to hours, typically affecting the area above your eyes, near your temples, and occasionally the back of your head.
Cervicogenic Headache
An injury or condition affecting your neck or cervical spine can cause a cervicogenic headache. It may contribute to neck or back pain, as well as lingering stiffness or limited mobility.
If in doubt, always consult a doctor for an accurate diagnosis and treatment plan to alleviate your headaches.
Immediate Home Remedies for Headache and Migraine Relief
Some home remedies may offer temporary relief from symptoms, helping you gradually return to your daily activities.
Use Ice/Hot Packs
Ice packs and hot compresses may help relieve some headache and migraine symptoms. You can apply ice packs to soothe painful or uncomfortable areas, while hot compresses can relax tense muscles.
Relaxation
Take short breaks in between work to reduce the risk of stress-related migraines. It also helps you unwind after a hard day’s work, giving you time to recuperate and be ready for the next day. Incorporate meditation, yoga, or mindfulness exercises into your daily routine to maintain your mental well-being.
Exercise Often
An active lifestyle can elevate your mood, keep your body in shape, and maintain a healthy weight. Even simple exercises at home can be valuable, as they may help reduce the frequency of migraine attacks. Choose physical activities you would enjoy, such as pickleball, biking, or brisk walking. Start slowly and gradually ease into things to reduce the risk of migraine attacks from overexertion.
Sleep Well
Maintain a consistent sleep schedule to keep your energy levels stable throughout the day. Avoid taking too many naps throughout the day to ensure your sleep quality is not affected. Ensure that any medications you take do not interfere with your sleep schedule.
Eat Well
Incorporate a healthy meal plan and have regular meals every day. Include more healthy options, such as fruits, vegetables, and omega-3-rich foods, along with other foods and beverages. Cut down on sugary drinks, oily foods, and highly processed foods, especially if these might be migraine triggers, and stay hydrated with water regularly.
Avoid Triggers
With a professional healthcare provider’s assistance, you can learn what your migraine triggers are and avoid them to minimise the frequency of migraine attacks. A migraine journal can help you track your symptoms, patterns, and potential triggers.
Find a Hobby
Spending time doing something you enjoy can help keep stress and headaches at bay. Set aside at least 15 minutes each day to do something fun, and make it a regular part of your routine.
Medical Treatment Options for Chronic Migraine
If you have a chronic migraine that does not improve with home remedies, medical treatments are available to alleviate symptoms and allow you to return to your daily activities gradually.
Medications
Some medications are prescribed to treat symptoms during a migraine attack, which may help to stop or reduce its severity. Other medications may be taken before a migraine to prevent an attack from occurring. Both types are prescribed based on your doctor’s assessment, your migraine’s severity, and other factors.
Physical Therapy
Physical therapy may be recommended if musculoskeletal issues are causing migraine symptoms, including pain in your jaw, neck, or shoulders. A physiotherapist will teach you gentle exercises that reduce tension, stiffness, and weakness in specific areas of your body. Your physiotherapist will also teach you posture management techniques to improve daily mobility and flexibility, reduce tension, and minimise pressure on nerves.
Neuromodulation Therapy
This noninvasive treatment option uses neuromodulation devices to stimulate specific nerves to reduce the intensity or frequency of migraine attacks (or both). These devices are typically prescribed when other conservative treatments (such as medications) fail to provide effective symptom management.
When to See a Pain Specialist for Migraine Treatments
Migraines can happen without warning and cause a host of complications in your daily life. Consider the following questions:
- Has there been a change to the duration, frequency, or severity of migraine attacks?
- Have there been any substantial changes to your migraine symptoms?
- Are over-the-counter medications and lifestyle changes unable to resolve your symptoms?
- Has your migraine lasted for more than 72 hours?
If you answer yes to any of these questions, seek medical attention immediately.
Frequently Asked Questions (FAQs)
How are migraine symptoms diagnosed?
A physical examination is the first step to diagnosing a migraine and its symptoms. The doctor will ask various questions about your health, the frequency and severity of migraines, and other relevant topics. If necessary, they may conduct additional diagnostic tests, such as imaging tests, to rule out other potential causes of your headaches or migraines.
Are headaches permanently curable?
No, but treatments can help to minimise the duration, frequency, and intensity of headaches. In some cases, a headache or migraine can gradually subside, but severe cases can last anywhere from a few hours to several days and require prompt treatment to support your well-being.
Can a headache last longer than a day?
A headache can persist for a long time and may require prompt medical treatment for immediate relief, especially if it significantly disrupts your daily life.
Consultant Anaesthetist and Pain Physician
Dr. Hope Ang
MBBS (NUS) | MMed (Anaes) | FAMS
Dr Hope Ang is a Consultant Anaesthesiologist with extensive expertise in acute and chronic pain management, dedicated to helping patients regain function, reduce suffering, and improve quality of life through evidence-based, personalised care.
With more than 18 years of clinical experience, Dr Ang specialises in the assessment and treatment of complex chronic pain conditions, including musculoskeletal pain, neuropathic pain, cancer-related pain, and persistent postoperative pain. His approach integrates interventional pain procedures, ultrasound-guided regional techniques, multimodal pharmacological strategies, and close collaboration with multidisciplinary care teams to address both the physical and functional impact of chronic pain.
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