11 Natural Ways For Sinus Pain Relief



If your head is throbbing and you feel pressure around your eyes, cheeks, or forehead, you could have a sinus pain and headache. This can leave you with your head under a pillow for days. It occurs due to swelling of the lining of the nose and sinuses, causing pressure and pain on in the face and head. The cause of these symptoms is often a cold, allergies, or sinusitis. Regardless of what causes your symptoms, relief may be closer than you think. This article deals with simple strategies that can help get you relief from sinus pain.

The sinuses are four pairs of air-filled cavities behind your cheekbones and forehead. Their role is to ensure the air coming in through the nose is at the right temperature and humidity before it enters the lungs. The mucus produced in the sinuses usually drains through small channels into your nose. When the sinus linings are inflamed due to colds or allergies, the passages become blocked, and bacteria and other germs can grow and cause infection.



Symptoms can include deep and constant pain in the cheekbones, forehead, or bridge of the nose. The pain usually gets worse with sudden head movement or straining. It also comes with other sinus symptoms such as nasal discharge, feeling of fullness in the ears, fever and facial swelling.

Whether you’re suffering through your first sinus pain or you treat them year after year, here are best sinus pain relief measures. Learn how to treat sinus problems with natural remedies below.

Best Tips For Sinus Pain Relief

Follow these simple natural remedies to get relief from sinus pain.

1. Sleep With Your Head Elevated

While you are relaxing or going to sleep, elevate your head by placing few pillows beneath the head. This helps to breathe easily, drain out the mucus and avoids pressure build up in the sinuses. Applying a menthol vapour rub under the nose while sleeping also helps in clearing the nasal passages. This gives you relief from your sinus pain.

2. Hot Water Bath

Taking a long bath with hot water also works. The warm and moist air created while bathing in hot water helps in clearing the nasal passages and reduces the sinus pressure. Make sure the temperature of water enough hot that your skin can handle to avoid burns and other discomfort. Avoid spending too much time in hot showers as it can make you nauseous.

3. Humidify Your Interiors to Get Relief from Sinus Pain

3. Humidify Your Interiors to Get Relief from Sinus Pain
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Moist air may relief the congestion, pressure and sinus pain by reduces the swelling and clearing the nasal passages. Place a humidifier in your bedroom. This helps people who cannot sleep due to the discomfort caused by sinus headache.

Keeping your nasal passage and sinus moist is very important as dry air can irritate them more. Humidifiers are essential important during winters as the air is very dry during the central heating in your home.

Place a hot bowl of water in the corner of your bedroom. This helps in warm up and moisten the air. But make sure not to accidentally trip on it. Keep your humidifiers clean as they can easily get mold and dust which can increase the sinus infection.

4. Irrigate to Get Relief From Sinus Pain

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Salt water irrigation is the best way to cleanse the nose and sinuses. This can help get you relief from sinus pain. You can use a sinus rinse bottle, neti pot, or bulb syringe. Try this commonly-used, easy-to-make nasal irrigation solution with your own sinus irrigation kit.

To use, fill a clean 8-ounce glass with distilled or sterilized lukewarm water. Do not use tap water unless it has been boiled for at least 1 minute (3 minutes at high elevations). Add 1/2 teaspoon of non-iodized salt and a pinch of baking soda. And be sure to clean all equipment and make a fresh batch of solution each time you use your kit.



5. Good Massage and Relaxation

5. Good Massage and Relaxation to Get Relief from Sinus Pain
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Applying gentle pressure on the sinus regions (forehead, bridge of the nose and cheek bones with index and middle fingers helps get relief from the sinus pain. Use any essential oil while massaging for extra relief. Stress often makes your sinus symptoms feel worse. You can also ask a friend for a gentle massage while you sit back and relax.

Relaxation also helps in getting relief from the sinus pain. Though sinus pain is caused by inflamed sinus cavities, stress and tension can make the pain worse. You should also gently massage your neck and shoulders. Though not linked to your sinuses, it can help you relax which can give you relief.

6. Gentle Exercises to Get Relief from Sinus Pain

Exercising increases the heart rate just enough to break sweat which helps to clear the nasal passages. Aerobics, running or cycling for 15 minutes or even moderate exercise like brisk walk can help. You can also practice deep breathing exercises. It helps in draining out the mucus and ease the sinus pain. All you have to do is to inhale slowly through nose and exhale slowly through mouth. Doing this for few minutes relaxes the tense muscles contributing to pain.

7. Fluid Intake

7. Fluid Intaketo Get Relief from Sinus Pain

When the nasal passages get congested, the tissues of the passage get inflamed and cannot drain out the mucus. Drinking plenty of fluids will decongest the nasal passages by thinning out the mucus and also reduce the inflammation. Water, hot teas, soups, lemonade are the best in clearing up the mucus. You can opt for fruit juices as well but as they contain fructose, you will increase the calories unnecessarily. Also avoid smoking and consuming alcohol. Because they can increase inflammation and prevent your sinuses from draining which can contribute to pain.

8. Allergy Proof Your Home

Allergies and bacteria can make the infection worse. Make sure the environment in home is free of dust mites and other allergens. You can install an air filter system.You should also keep pets out of bedroom and use bedding with allergen proof barriers. Different factors can trigger a sinus headache in different people. It is therefore necessary to know yours as well. If you see a pattern of triggers that always brings you down with a sinus pain, avoid them. As with every other illness, prevention is better than cure.

9. Stay Cool

It’s not rocket science that exposure to too much heat will dry up the nasal passages and sinuses causing pain. Dryness of the sinuses and nose aggravates and/or triggers a sinus pain. Steer clear of the sun in hot, dry weather to get relief from sinus pain. During colder weather, do not overheat your home, especially your bedroom. Anything you can do to cool your head can ease some of the pain. An ice mask, bag of ice, or even a cold compress can help.

10. Ventilate Your Room To Get Relief from Sinus Pain

If you live in a permanently air-conditioned and shuttered up house, there are many other infections that can set in besides sinusitis. Never ignore the benefits of fresh air. Open the windows and doors on days that are warm, even if it is for just 30 minutes. Allow all the stale air to be eliminated. If you work in a 24/7 air-conditioned office, you can’t open the windows. Instead, you can go out during breaks to get that much-needed fresh air or purchase a small air purifier for your office or desk. This freshens the air and get you relief from sinus pain.

11. Load Up with Vitamin C

11. More Vit C to Get Relief from Sinus Pain

Vitamin C is rich in antioxidants which boost the immune system and fight with infection in sinus cavities. Foods that are rich in vitamin C are lemons, oranges, kiwi, pineapple, broccoli, strawberry, gooseberry, pomegranate and cauliflower.

When to see your doctor

For most people, sinus pain will ease once the congestion has cleared up. Consult your doctor if you have:

  • Symptoms lasting longer than 10-14 days, or a cold that becomes worse after 7 days.
  • A severe sinus headache that is not relieved by over-the-counter pain relief medications.
  • A high fever.
  • Symptoms that persist after taking a full course of antibiotics prescribed by your doctor.
  • Any changes in your vision during a sinus infection.


About felclinic 583 Articles
Felix Ntifo is a Registered General Nurse who has so much passion to improve health care delivery. He founded FelClinic with the hope of making health information accessible to everyone who may not come in contact with him personally. "At felclinic.com we are very passionate about health and well-being of everyone. Our team is made up of professional doctors, nurses, midwives and lab technicians."

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