Better Ways to Help Relieve Headaches and Prevent Them

"I feel a headache coming on." How many times have you said that to yourself? If you're like most people, it probably happens a lot. Headaches are among the most common health problems in the United States.

But not all headaches are the same — and neither are their treatments.

Three primary headaches affect millions of people:

• Tension headaches: The most common type, typically linked to stress or muscle tension. These headaches usually feel like a tight band around the head.
• Migraines: Often cause throbbing pain, usually on one side of the head, and may include nausea, vomiting, and sensitivity to light or sound. Migraines can be triggered by stress, hormonal changes, certain foods, sleep disruption or shifts in the weather.
• Cluster headaches: Rare but severe, occurring in cycles or "clusters" of sudden, intense pain.

Knowing which type you have can help you come up with an effective treatment plan.

Migraine or Tension Headache: How to Tell the Difference

Migraines often have these features:

• Pain on one side of the head
• Moderate to severe intensity
• Worsens with activity or makes you want to avoid activity
• Throbbing or pounding sensation

Plus, at least one of these:

• Nausea or vomiting
• Sensitivity to light and sound

If your headache is on both sides of your head, less severe, does not have nausea or light and sound sensitivity, and feels like pressure or tightness, it's more likely a tension-type headache. A clinician can help you identify your headache type based on your symptoms and patterns.

Common Headache Triggers

"Stress, hormonal changes and certain foods, like aged cheeses, processed meats and alcohol, are frequent culprits," says Dr. Carroll. "Tracking your headache symptoms and triggers helps both you and your doctor tailor strategies to prevent headaches. Being able to avoid your triggers when possible is key."

You can use different apps to track your headaches or keep a diary or journal. Note how often your headaches occur, possible triggers and how much medication you're taking for your head pain.

Are You Using Too Much Headache Medication?

While pain relievers and anti-inflammatory medications can help, overusing them — whether prescription or over-the-counter medications— can lead to medication overuse headaches, or rebound headaches. If possible, limit these types of medicines to no more than two or three times per week and follow the dosing instructions on the packaging or from your doctor.

Treatment Options Beyond Pain Relievers

Dr. Carroll highlights several approaches for managing headaches and migraines:

• Preventive medications: Some medications originally developed for high blood pressure, depression or seizures can reduce migraine frequency. Migraine-specific medications target and block the activity of calcitonin gene-related peptide (CGRP), a protein involved in certain migraine attacks.
• Neuromodulation devices: Noninvasive tools that use electrical or magnetic pulses to disrupt pain signals to help relieve headache pain or reduce frequency.
• BOTOX® injections: FDA-approved for chronic migraines (at least three months of 15 or more headache days per month).
• Complementary therapies: Physical therapy, massage and acupuncture can help ease tension-type headaches and migraines.

Other things you can do at home to help relieve headache pain include:

• Use a cold compress: Try placing a cold compress like a chilled towel or cold pack on your forehead or temples for 15 to 20 minutes.
• Stretch: Do gentle neck stretches by slowly rolling your head in circles.
• Take a shower: Hop in a hot shower and let the water hit the back of your neck.
• Deep breathing: Try inhaling for four counts, holding for four and exhaling for four.
• Turn off the lights: Find a dark, quiet room and close your eyes.

Behavioral Health Support

Cognitive behavioral therapy and stress management can improve outcomes, especially for patients with anxiety or depression.

"It's important to treat not just the headaches, but also the associated symptoms the patient is having," says Dr. Carroll. "Migraines can be a burden that impacts mental health. For some, interventions such as cognitive behavioral therapy and consulting with a mental health professional can be beneficial. Patients who treat the body and the mind tend to feel better overall."

Healthy Habits to Help Prevent Headaches

Consistency matters. Dr. Carroll tells her patients to maintain a routine and practice self-care. 

Some examples:

• Get seven to eight hours of sleep nightly.
• Stay hydrated and eat regular meals.
• Exercise regularly.
• Limit or avoid caffeine and alcohol.
• Practice stress-reduction techniques.

When to See a Doctor About Headaches

If you experience any of the following, consult with your doctor right away:

• Sudden changes in headache patterns
• Headaches that wake you from sleep
• Headaches that come with neurological symptoms, such as:
• Visual disturbances
• Weakness
• Speech difficulties

"Sometimes, specifically within the migraine world, people are still getting headaches despite their best efforts," says Dr. Carroll. "That's when they should talk to their doctor about medical interventions that can help."

More help may be on the way. Research continues into new migraine treatments, including medications targeting PACAP (pituitary adenylate cyclase-activating polypeptide) to block pain signals. Future treatments show strong potential to help people with headaches and migraines.