1. Use a Humidifier
When mucus is thin, your sinuses naturally clear out. But when the mucus becomes thick and blocks drainage, the sinus pressure builds, causing pain associated with a sinus headache, Reddy says.
If you don’t currently have a humidifier, take steamy showers and expose yourself to humidity by drinking plenty of hot fluids (like tea and soup), which also help with hydration, Reddy says.
2. Try a Saline Nasal Spray
Saline nasal sprays don’t contain any medication, and they’re safe to use as often as you need, Reddy says. You can buy a saline nasal spray from your local drugstore.
3. Try Nasal Irrigation
Rinsing your sinuses using nasal irrigation can help clear the passageways and provide relief. You can use a saline solution along with a sinus rinse bottle, neti pot, or bulb syringe irrigation kit, which are all likely available at your local pharmacy. These devices all have a long spout that delivers the solution through one nostril and out the other to clear everything out, Reddy says.
Here’s how Reddy recommends making a nasal irrigation solution: In a clean glass, combine 8 ounces of distilled or sterile lukewarm water with 1/2 teaspoon of noniodized salt and a pinch of baking soda.
Bellak recommends using a nasal irrigator every day to help clear mucus and reduce inflammation.
4. Use Eucalyptus Essential Oil
You can use eucalyptus oil by dropping some into a diffuser and inhaling the steam or by applying it on your skin. “Inhalation through a diffuser allows the eucalyptus oil’s volatile compounds to reach the respiratory tract, providing relief from congestion and inflammation,” says Bellak. If you use it topically, make sure to dilute it with a carrier oil, after which it can be applied to the chest or temples to provide localized relief, Bellak says.
5. Alternate Hot and Cold Compresses
Applying warmth to the face around the sinus areas increases blood flow, which can reduce sinus congestion and loosen mucus, Reddy says. Meanwhile, “cold compresses may help numb the pain, reduce inflammation, and decrease sinus swelling.” Switching between these temperatures may stimulate blood circulation, encourage drainage, and provide relief from both pain and pressure, Reddy says.
To use hot and cold compresses at home: Start by placing a hot towel or washcloth across your sinuses for about three minutes. Then place a cold compress across your sinuses for 30 seconds. Alternate two more times, and repeat the treatment about four times a day, Reddy recommends.
6. Eat Spicy Foods
“For people with sinus headaches, eating spicy foods might prompt a brief increase in runny nose and tears, helping to clear congested passages and ease pressure and pain,” Reddy says.
Capsaicin preparations have been investigated for the treatment of some facial pain syndromes and of rhinitis with promising preliminary results, Reddy says. So if you have the taste (and stomach) for spicy foods, you can try testing your tolerance to help with sinus discomfort.
7. Swipe on Some Vaporizing Ointment
A vaporizing ointment rub like Vicks VapoRub, the balm that almost magically quells coughs, is also a good home remedy for sinus pain.
For sinus headache relief, Bellak recommends applying Vicks to the chest and covering the area with a warm, dry cloth. “The warmth can amplify the release of vapors from the Vicks, enhancing the inhalation of its soothing components, which can help relieve nasal congestion,” he says.
