February 16, 2023

5 Ways to Get Rid of a Sinus Headache

Dr. Ben Dyer
Dr. Ben Dyer

If you suffer from sinus headaches, you know how debilitating they can be. Throbbing pain, pressure in the head, and difficulty breathing can make even the simplest tasks feel impossible. Thankfully, you can do a few things to get rid of a sinus headache. This blog post will share what sinuses are and tips on getting rid of them quickly and effectively.

What Are Sinuses?

The sinuses are a group of connected, empty spaces behind your cheekbones, forehead, and nose. They produce a thin mucus. The mucus catches harmful particles like dust, pollutants, and bacteria as air moves through the sinuses and into your lungs. The mucus then drains out of your nose[1].

What is a Sinus Headache?

A sinus headache is a type of headache caused by the sinuses' inflammation. The sinuses are the cavities in the skull that are responsible for producing mucus. When these cavities become inflamed, they can produce a lot of pressure on the surrounding nerves, leading to a headache. Sinus headaches are often accompanied by other symptoms such as a runny nose, congestion, and facial pain[1].

What Causes Sinus Headaches?

Several things can cause a sinus headache. They are most commonly caused by a build-up of pressure in the sinuses, and this can be due to allergies, a cold, or a sinus infection (also known as sinusitis). They may also be brought on by structural problems, such as nasal polyps, persistent inflammation, or allergies. If you think you may be suffering from a sinus headache, you must see a doctor to rule out any other possible causes of your pain[2].

Here are a couple of ways to get rid of a sinus headache.

5 Ways You Can Relieve A Sinus Headache

1. Warm Compress

To use a warm compress to relieve a sinus headache, soak a clean cloth in warm water and wring it out. Apply the cloth to your forehead and temples and relax for 10-15 minutes. Repeat as necessary.

2. Use a Decongestant

First, identify the source of the congestion to use a decongestant to relieve a sinus headache. For example, if you have a cold, the congestion is likely due to inflamed sinuses. If you have allergies, the congestion is likely due to swollen blood vessels in the sinuses. Once you know the source of the congestion, you can take steps to treat it. If you have a cold, you can take an over-the-counter decongestant or use a neti pot to flush out your sinuses. If you have allergies, you can take an antihistamine or use a nasal spray to reduce the swelling in your sinuses[3].

3. Nasal Spray

Nasal spray can be an effective way to relieve a sinus headache. Tilt your head back and spray the medication into each nostril. Breathe in deeply and hold for a few seconds before exhaling. Repeat as needed. You may need to use the spray several times daily to relieve your headache.

4. Inhale Steam

One way to relieve a sinus headache is to inhale steam. Boil a pot of water and pour it into a bowl. Place a towel over your head and bowl, and inhale the steam for several minutes. The steam will help to thin the mucus in your sinuses and relieve the pressure.

5. Visit Your Chiropractor

At ATLAS, we help relieve a sinus headache by performing a spinal adjustment. This will help improve the nervous system's function and drainage of the sinuses. We also recommend specific exercises and stretches to help improve the function of your sinuses to prevent future sinus congestion.

How To Prevent Sinus Headaches?

There are a few things you can do to prevent sinus headaches:

  • Avoid triggers like smoke, dust, and pollen.
  • Keep your sinuses clear by using a saline spray or rinse.
  • Use a humidifier to keep your sinuses moist.
  • See your doctor if you have any chronic sinus problems.

Final Thoughts

Sinus headaches can be debilitating, but you can do a few things to get rid of them. First, try a warm compress or decongestant. If those don't work, try a nasal spray or inhaling steam. Finally, visit your chiropractor, and they may be able to perform a spinal adjustment to help relieve the pressure.

ATLAS Chiropractic is dedicated to maximising your overall health. Find out how we can help by clicking the link below.


  1. Cleveland Clinic (2020). ‘Sinus Headaches’. Available at: <> [Accessed 16 November 2022].
  2. Medical News Today. (2022). ‘What to know about sinus headaches’ Available at: <> [Accessed 16 November 2022].
  3. MayoClinic. (2020). ‘Acute sinusitis: Do over-the-counter treatments help?’ Available at: <,Decongestants.> [Accessed 16 November 2022].

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