Steps to Help Relieve Headache Pain
In addition to taking a pain reliever like Extra Strength TYLENOL®, try these strategies to get relief from headache discomfort.
If you have a headache now:
- Take a hot bath or shower
- Take a brisk walk
- Massage your scalp, neck, and shoulders:
- Sit down with your elbows on the table and your fingertips on your scalp (under your hair).
- Press and move your fingers in small circles, working your way back over your head.
- Sit up and place your fingers on the ridge at the base of your skull.
- Lean your head back as you press and move your fingers in circles.
- Sit up and place your right hand on your left shoulder, pressing fingers into the muscle and working in small circles, raising and lowering the shoulder to get a deeper massage. Repeat with left hand on right shoulder.
Do some simple stretching or relaxation exercises:
- Lean your head gently to the right, toward your shoulder. Hold for a few breaths. Repeat toward the left.
- Slowly roll your shoulders forward and up toward your ears, then back to normal. Repeat a few times, then reverse the motion a few times.
To Prevent Future Headaches
Meditation/Relaxation—try this every day
- Sit or lie down comfortably, and put one hand on your stomach (just below rib cage).
- Slowly breathe in through your nose. Notice that your stomach expands outward and upward.
- Exhale slowly through your nose or mouth, letting your stomach empty and fall.
- Repeat 10 to 20 times.
Make sure you're getting enough sleep and adequate exercise.
Change your pillow and/or sleep position.
- Take frequent computer breaks.
- Don't cradle the phone between your shoulder and ear.
- Avoid slumping at your desk.
The best way to prevent headaches is find out what triggers yours. Keep a record of your headaches, and write down what happened in the hours before onset.
- What did you eat?
- What activities were you doing?
- Were there loud noises?
- Were you inside or outside?
- How well did you sleep the night before?
- Did you get any exercise (cardio) the week prior to the headache?
Download our Headache Tracker to help you track your triggers.
NEXT PAGE: To Prevent Future Headachess