7 Tips to Ease Migraine Pain: All you want when a migraine attack starts is to feel better. According to Janine Good, MD, an associate professor of neurology.
At the University of Maryland Medical Center in Baltimore, using a migraine medication may help some people manage their pain.
7 Tips to Ease Migraine Pain
Is there anything more you may do, however, to help lessen the attack or ease the symptoms before the medication begins to take effect?
Try the following ideas if you require migraine first aid. The majority of these therapies are uncomplicated and free.
7 Tips to Ease Migraine Pain
1. Take A Nap In A Quiet, Dark Space
Numerous migraine sufferers claim to be sensitive to light and sound, which might aggravate their migraines.
According to a study published in Nature Neuroscience, intrinsically photosensitive retinal ganglion cells (ipRGCs), a collection of light-sensing cells in the eye that support sleep-wake cycles and pupil response to light, are responsible for the pain brought on by light. These cells congregate on pain-transmitting brain cells in rats.
The pain-transmitting and ipRGC cells become active upon exposure to light, and this activation lasts for several minutes.
According to the researchers, this mechanism may account for why headache pain worsens in the light and lessens 20 to 30 minutes after being in the dark.
According to Dr. Good, if you go to a calm, dark room, you might be able to fall asleep. Although she observes that “not all headaches respond to sleep,” the chemicals generated in your brain as you sleep might mitigate your discomfort. She adds that if you’re sensitive to noise, filtering them out might be helpful.
2. Press Your Head Or Neck With A Warm Or Cold Compress
Apply a warm or cold compress to the back of your neck or your forehead.
According to Lawrence C. Newman, MD, director of the headache section at NYU Langone Medical Center in New York City and a board member of the American Migraine Foundation, “many of my patients prefer a cold compress.”
The cold can numb the body. According to Good, it diverts attention away from the migraine. Wherever you apply the compress, other nerve endings are being stimulated.
According to the University of Michigan Health, if you use a commercial cold pack, check sure there are no leaks where chemicals could escape and potentially injure your eyes. This will safeguard your skin.
According to Dr. Newman, some folks might prefer a warm compress. Tense muscles can be relaxed by heat. Taking a warm bath or shower is another option.
3. Drink Lots Of Water
According to the American Migraine Foundation, almost one in three migraine sufferers claim that dehydration is a headache trigger. Therefore, maintaining proper hydration in between attacks may aid in some prevention.
According to Roderick Spears, MD, a neurologist and headache expert at Penn Medicine in Philadelphia, vigorously hydrated once you sense a migraine coming on may help minimise the duration of your attack. Drinking lots of water can be beneficial, he claims.
Have a hard time getting enough water? Try adding a slice of lemon or lime to plain water to give it some taste, or try a few drops of fruit juice. Drinking more water is possible when it tastes better.
4. Give Your Temples A Massage
The National Center for Complementary and Integrative Health states that massage can help your muscles relax and has been researched for pain treatment for numerous diseases, including headache.
According to Newman, it depends on the person if this helps you. Some migraine sufferers may be incredibly sensitive to touch, which might make them feel worse after receiving a massage.
This is especially true for those who experience allodynia, a migraine symptom that causes people to be extremely sensitive to touch and other non-painful stimuli.
The American Migraine Foundation states that allodynia can make simple tasks like combing your hair or putting your head on a pillow extremely uncomfortable.
5. Attempt Meditation
According to Rebecca Wells, MD, associate professor of neurology at Wake Forest Baptist Health in North Carolina and director of the comprehensive headache programme, up to 80% of persons with migraines report that stress is a headache trigger.
According to her, mindfulness meditation, which focuses on the present moment, can help people manage stress in different ways.
Focusing on a sense, like the breath, is one example that is accessible to everyone, she claims.
While engaging in mindfulness meditation, it’s normal to have thoughts and emotions. Dr. Wells advises that you should acknowledge these and then return your focus to your breathing.
The ability to adapt to stress and aid in migraine treatment may change as a result of engaging in this kind of mindfulness, according to researchers.
According to a 2020 study by Wells and colleagues that was published in JAMA Internal Medicine, some people may find that mindfulness meditation reduces depression, disability, and other migraine-related symptoms while also increasing quality of life.
6. Inhale Some Lavender
Stress relief may also be aided by the relaxing effects of lavender’s aroma.
A clinical experiment indicated that four weeks of aromatherapy using lavender essential oil reduced stress, anxiety, and depression in a group of postpartum women.
The study was published in the Iranian Journal of Nursing and Midwifery Research.Additionally, studies on lavender oil as a migraine treatment have been conducted.
A tiny study that was published in the journal European Neurology examined the effectiveness of lavender essential oil in treating migraineurs.
Those who inhaled lavender oil for 15 minutes during the placebo-controlled experiment reported a higher reduction in headache intensity than those who did not.
7. Exercise Can Stop Attacks
While exercising during a migraine attack can exacerbate the discomfort, doing so in between bouts may help you experience fewer migraines overall.
According to Dale Bond, PhD, a professor of psychiatry and human behaviour at The Miriam Hospital and Brown Alpert Medical School in Providence, Rhode Island, most people do not have migraines as a result of exercise, contrary to common assumption.
When it comes to aerobic exercise, Bond advises patients to “start with walking since it’s simple, safe, affordable, and practical” and to do it frequently.
By lowering inflammation and enhancing cardiovascular health, for example, this may lessen migraine and avoid migraine attacks, according to him.
According to the Centers for Disease Control and Prevention, routine exercise can aid in lowering stress and enhancing sleep (CDC).
According to Newman, many patients find success with these lifestyle changes and at-home therapies when combined with medicine.
However, if they don’t reduce your discomfort, you might think about consulting your physician about modifying your migraine treatment regimen.