More than 36 million Americans experience migraines each year. These bouts of pain can range anywhere from mildly uncomfortable to completely debilitating and can sometimes come out of nowhere.
No matter where they fall on the pain scale, any migraine is unpleasant so the faster you can get rid of it the better. This is why so many migraine sufferers are looking for migraine relief at home in whatever form they can get it. But it can be difficult to know what ideas to try and which will work for you.
We’ve put together a list of the top seven at home migraine relief techniques you should try the next time you feel one coming on!
1. Remove Food Triggers
For many, migraines are triggered by eating certain foods. The list of potential food triggers is long and varies for every person but common ones are dairy, gluten, chocolate, and alcohol.
Finding what (if any) foods trigger your migraines can help bring you instant migraine relief at home once they are eliminated from your diet.
The easiest way to test what foods is to eliminate all the potential problems altogether, then slowly introduce them back into your regular diet one by one. This way you’ll know which is the problem and should be avoided. It can be some trial and error, so be patient and see the test through to the end for the best results.
2. Move Your Body
When you’re in the middle of an episode and just looking for relief from the migraine, chances are the last thing you want to do is to go to the gym and get your sweat on. But moving your body can actually be very beneficial if you can handle it.
The natural result of increased blood flow is the release of endorphins, which can act as a painkiller. So a little bit of movement can move your migraine towards a more tolerable level and make it easier to manage until it completely subsides. Consider taking a brisk walk around the block to see if anything changes.
Regular exercise can also help decrease the frequency that migraines occur as well.
3. Heat Compress
Sometimes the idea of doing anything but laying in a dark room is too much to comprehend during a migraine. When this is the case, a heat compress can do wonders to ease the tension and muscle fatigue that can accompany the headache.
The heat around your forehead or neck can have a relaxing quality that helps to ease symptoms. They can also help you sleep which is a great way to get rid of the migraine as well. Some find switching between a hot and cold compress can make a bigger impact on their overall comfort level as well.
4. Excessive Hydration
Many migraines are caused because of dehydration which makes it harder for the blood to flow where it needs to throughout the body.
As soon as you start to notice the signs of a potential migraine episode, start drinking as much water as you can. You may be able to minimize the length and severity of the headache if this is the cause of it.
Obviously, it’s better if you’re getting the recommended amount of water on a daily basis instead of trying to play catch-up!
5. Pinpoint Massage
One of the most difficult parts of a migraine is the intense, specific pain that can happen at the base of the headache. This can feel like a stabbing or throbbing pain that is distracting and terrible to deal with.
Depending on the exact spot of the pain, you may be able to perform a massage on the area to get some relief.
Consistent, strong pressure can help relax the muscles surrounding the area to release some of the tension and pain. Think of doing small, slow movements in a regular pattern for best results. Areas like your temples and neck will especially benefit from this type of technique.
6. Professional Treatment Plan
Since migraines have so many variables and really change from person to person, one of the best ways to get consistent relief is to consult a professional. They can help you get to the root of the problem and develop a customized treatment plan exactly for your type of migraine.
Places like the National Headache Institute have a deep, thorough understanding of what causes a migraine, how it works, and the best treatment options.
Having a Telehealth appointment with one of their team can help you get a better understanding of what is happening and a good place to start trying to figure out your options. The knowledge they can share with you is priceless in finding the most relief.
7. Full Rest Time
Being down with a migraine is incredibly frustrating, which is why it can be tempting to push through the pain and cut your recovery time short. But this will only hurt you in the long run.
When you experience a migraine, it’s crucial to give your body all the time it needs to fully recover. That means sleeping more, moving slowly, and relaxing as much as possible. Find those things that will give you the best opportunity for full rest (like a long, hot bath or a nap in a dark room).
It’s never worth it to sell your recovery time short!
How to Find Migraine Relief at Home
Once you’ve experienced the terrible pain and discomfort that can come from an episode, you’ll be looking to find any migraine relief at home you can. There’s nothing worse than having to cancel plans because you’re in so much pain.
It’s a good idea to talk with your healthcare provider about the symptoms you’re experiencing during a migraine and how frequent they seem to come on. They can help you narrow down a potential cause to see if you can eliminate the occurrences altogether or at least lower the severity.
If you’re interested in learning more about how to live a healthier life, check out our other articles today!
