3 Ways to Naturally Relieve Headache Pain Using Aromatherapy

Do you struggle with headaches? It is estimated that over 70% of Americans suffer from the occasional headache. Women are nearly twice as likely as men to have had a severe headache or migraine in the past 3 months. (1) As the arrival of spring looms in the northern hemisphere, allergies are poised to bring headaches and discomfort. Having essential oils readily available can offer soothing relief from these seasonal symptoms.

I love grabbing my essential oils when struggling with head tension. I find in most cases they either partially or completely relieve the tension and work very quickly.

While essential oils are helpful for headaches, it is also important to think about the root cause. Everyone is different so pay attention to your body and patterns of headaches. Do you tend to get headaches more frequently right before your menstrual cycle begins? Or is there an environmental factor potentially causing headaches such as seasonal allergies, a fragranced laundry detergent, exposure to smoke or harsh cleaning supplies? Could your headache be stress related? What about diet related? Are you drinking enough water? Typically, if I’m experiencing a headache, I know I’m not drinking enough water. I drink a big glass of water, apply my headache relief balm (recipe below) and rest for a little bit. That often works well for me!

*Headaches can be caused by multiple reasons, and it is ALWAYS a good idea to see your health care provider if concerned about the frequency, duration or pain due to headaches. If you feel you are experiencing “the worst headache of your life” that began abruptly, have had a migraine that has lasted several days or weeks, are experiencing new symptoms with the headache (such as blurry vision, disorientation, fatigue or fever), are pregnant, or are experiencing a headache with a fever and stiff neck, seek medical attention immediately.

A few common causes of headaches:

• Stress

• Dehydration

• Lack of sleep

• Hunger

• Hormone fluctuations

• Caffeine withdrawal

• Weather changes

• Environmental (smoke, fragrances, bright lights, staring at screens for long periods of time)

• Food and drinks (alcohol, chocolate, MSG containing foods)

3 ways to naturally relieve headache pain using aromatherapy:

Are you tired of reaching for painkillers every time a headache strikes? Aromatherapy offers a natural and holistic approach to alleviating headache symptoms. By utilizing the power of essential oils, you can find relief from tension, sinus, and migraine headaches. Here are three effective ways to use aromatherapy for headache relief:

1. Topical Application:

One of the most direct methods of using essential oils for headache relief is through topical application. Creating your own headache roller blends or using pre-made headache balms can provide quick and targeted relief.

How to Use:

• Dilute essential oils in a carrier oil like coconut or almond oil to create a roller blend.

• Apply the blend to your temples, forehead, and the back of your neck.

• Gently massage the oil into your skin in circular motions.

Best Essential Oils for Topical Application:

• Peppermint: Known for its cooling and analgesic properties, peppermint oil can help relieve tension headaches and promote relaxation.

• Lavender: With its calming and soothing effects, lavender oil is effective for reducing stress-related headaches and promoting better sleep.

• Eucalyptus: Ideal for sinus headaches, eucalyptus oil can help clear congestion and ease breathing, providing relief from pressure and pain.

Print

With ImageWithout Image

Headache Relief Balm

Yield: 5 ounces

Author: Holly Brandenberger

Apply this soothing headache relief balm made with essential oils to temples, forehead and back of neck when experiencing a headache.

Ingredients

• 15 drops Frankincense
• 15 drops Peppermint
• 10 drops Spearmint
• 10 drops Lavender
• 10 drops Basil
• 10 drops Copaiba
• 1/4 cup coconut oil
• 1/4 cup sweet almond oil
• 2 tablespoons beeswax pastilles

Instructions

1. Melt coconut, sweet almond oil and beeswax in double boiler or a Pyrex dish over boiling water.
2. Remove from heat and let cool 2 mins.
3. Add essentials oils and pour headache balm into small glass containers for storing.
4. Allow to cool for 1 hour before using.
5. Apply to temples, forehead, and neck for some relief.

Notes

This recipe makes 5 ounces at 3% dilution.

2. Inhalation:

Inhalation is another powerful way to experience the benefits of aromatherapy for headaches. Whether through steam inhalation or using a diffuser, inhaling essential oils allows their therapeutic properties to reach your respiratory system quickly. Inhalation is especially helpful for sinus related head tension.

How to Use:

• Add a few drops of essential oil to a bowl of hot water for steam inhalation.

• Lean over the bowl, cover your head with a towel, and inhale deeply for several minutes.

• Alternatively, use an essential oil diffuser to fill the air with aromatic mist throughout your space.

Best Essential Oils for Inhalation:

• Rosemary: Known for its stimulating properties, rosemary oil can help improve circulation and alleviate tension headaches.

• Chamomile: With its gentle and relaxing aroma, chamomile oil is effective for relieving stress and anxiety-related headaches.

• Lemon: Refreshing and invigorating, lemon oil can uplift your mood and provide relief from mild headaches.

• Eucalyptus: Cooling and supportive for sinus related congestion and head tension.

3. Cold Compresses:

Cold therapy can be particularly effective for relieving headaches, especially those caused by inflammation or tension. Using cold compresses infused with essential oils enhances their soothing and anti-inflammatory effects.

How to Use:

• Add a few drops of essential oil to a bowl of cold water.

• Soak a clean cloth or towel in the water, wring out the excess, and place it over your forehead or the back of your neck.

• Relax and rest for 10-15 minutes while the coolness and aroma work together to provide comfort.

Best Essential Oils for Cold Compresses:

• Peppermint: Its cooling sensation can provide immediate relief from tension headaches and reduce muscle tension.

• Lavender: Calming and analgesic, lavender oil can help ease the intensity of migraine headaches and promote relaxation.

• Frankincense: With its anti-inflammatory properties, frankincense oil can help reduce swelling and discomfort associated with headaches.

The top researched essential oils to soothe head tension

Aromatherapy is a powerful tool to help soothe and relieve headaches. There is a reason there are multiple natural products on the market today that contain essential oils for this purpose.

Here are the top 10 essential oils to soothe headaches:

Peppermint: One of the most popular and effective essential oils for relieving head tension. A randomized, double-blind, controlled study of 164 headache attacks showed that applying 10% diluted peppermint essential oil to the forehead and temples can significantly reduce headache intensity in tension-type headaches. (2)

Lavender: Known as the “Swiss Army knife of oils” as it supports the body in numerous ways. Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (3). Lavender is known for improving sleep quality which can help reduce headaches. Lavender is a great oil to help ease headaches related to anxiety and stress due to its sedative and anti-inflammatory properties. In a study of 129 headache attacks, 92 responded entirely or partially to inhaled lavender essential oil.  The percentage who responded was significantly higher than the control group. (4)

Copaiba: Copaiba has a woodsy aroma that helps elevate mood and combat nervous tension, stress and anxious feelings. It is also believed to amplify the effects of other essential oils. Copaiba has the highest quantity of the constituent beta-caryophyllene of all essential oils which helps it to support multiple systems in the body. Particularly, the endocannabinoid system which is involved in a variety of physiological processes within the body. Copaiba has impressive anti-inflammatory properties to help soothe head tension, arthritis, and joint pain. (5) It also has a calming aroma which is supportive for stress and anxiety.

Basil: A great essential oil to help soothe headaches and migraines. In a triple-blind, clinical trial study performed on 144 patients diagnosed with migraines, basil essential oil was applied topically. The results showed that basil essential oil can reduce both the intensity and frequency of migraine attacks. (6)

Frankincense: Frankincense is one of the most commonly used essential oils to help with stress and anxious feelings. I love to use frankincense prior to bedtime or meditation when feeling unsettled. It has multiple health benefits for the body and mind when under stress. It may reduce head tension related to stress due to its anti-inflammatory properties.

Eucalyptus: Contains the constituent citronellal which has both anti-inflammatory and analgesic actions. It is helpful in massage oils to relieve pain and inflammation, eases cough and is a supportive decongestant. (7) (8) Eucalyptus is also helpful during spring as it has a cooling sensation you experience while breathing it in to provide relief from allergens in the air. One of my favorite ways to use eucalyptus when experience a headache is to add a few drops to the shower floor while showering or do a steam bath inhalation.

German Chamomile: A wonderful oil to help soothe the nervous system and offer aid in headache relief. In a crossover double-blind clinical trial of 100 patients experiencing migraines, results from questionnaires showed that pain, nausea, vomiting, photophobia, and phonophobia significantly decreased by using chamomile oil topically after 30 min. (9)

Rosemary: Rosemary is supportive for headache relief as well as circulation due to its natural anti-inflammatory and analgesic properties. It has a calming effect when inhaled and is helpful for stress relief. Rosemary aids in supporting the respiratory system, joint pain and inflammation. (10) (11)

Juniper: Due to its antispasmodic and anti-inflammatory properties, Juniper essential oil may be beneficial in supporting most aches and pains. Its fresh woody aroma can also uplift mood and support stress.

Marjoram: Marjoram has strong sedative properties that can help support stress induced headaches and support tension within the body.

While essential oils may be helpful for headache relief, it is also important to know they may worsen headaches for some people.  Some people report odors of any kind may trigger attacks as they experience osmophobia (dislike of aromas) and olfactory hypersensitivity. In addition, 40-50% of migraine and headache sufferers report a change in olfaction perception and aroma aversion. (12)

 Other natural remedies to help relieve headaches

• Drink water

• Use an accupressure Pranamat

• Take some magnesium

• Decrease alcohol

• Try acupuncture

• Get adequate sleep

• Apply a cold compress to forehead

• Drink caffeinated tea or coffee (note: caffeine withdrawl can also cause headaches so be mindful of your caffeine intake)

• Do frequent stretches to relieve tension stored within the body

• Avoid strong smells. Headaches can result from a single component of a smell irritating sinuses and causing them to swell. Most common scent triggers of headaches include smoke, strong candles, nail polish, perfume, cleaning products, gas, paint and car exhaust.

• Take a break from looking at screens and bright lights

• Engage in daily exercise

• Eat regularly

Aromatherapy is a promising natural remedy for alleviating headaches, offering a holistic approach that targets both the physical symptoms and emotional well-being of individuals. The therapeutic use of essential oils not only provides relief from headache pain but also helps in reducing stress, anxiety, and promoting relaxation. Incorporating aromatherapy into daily self-care routines may offer individuals a gentle yet effective way to manage headaches, ultimately improving their quality of life.

Want to learn more? Check out my book Science of Essentials: The Ultimate Guide to Using Aromatherapy for Health and Healing.

Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

References:

1. National Health Interview Survey, 2018 data. https://www.cdc.gov/nchs/nhis.htm.

2. Göbel H, Fresenius J, Heinze A, Dworschak M, Soyka D. Effektivität von Oleum menthae piperitae und von Paracetamol in der Therapie des Kopfschmerzes vom Spannungstyp [Effectiveness of Oleum menthae piperitae and paracetamol in therapy of headache of the tension type]. Nervenarzt. 1996 Aug;67(8):672-81.

3. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304.

4. Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012;67(5):288-91.

5. Ahmadifard M, Yarahmadi S, Ardalan A, Ebrahimzadeh F, Bahrami P, Sheikhi E. The Efficacy of Topical Basil Essential Oil on Relieving Migraine Headaches: A Randomized Triple-Blind Study. Complement Med Res. 2020;27(5):310-318. English.

6. Ames-Sibin AP, Barizão CL, Castro-Ghizoni CV, Silva FMS, Sá-Nakanishi AB, Bracht L, Bersani-Amado CA, Marçal-Natali MR, Bracht A, Comar JF. β-Caryophyllene, the major constituent of copaiba oil, reduces systemic inflammation and oxidative stress in arthritic rats. J Cell Biochem. 2018 Dec;119(12):10262-10277.

7. Sadlon AE, Lamson DW. Immune-modifying and antimicrobial effects of Eucalyptus oil and simple inhalation devices. Altern Med Rev. 2010 Apr;15(1):33-47. PMID: 20359267.

8. Song, Mi & Kim, Eun. (2014). Effects of Eucalyptus Aroma Therapy on the Allergic Rhinitis of University Students. Journal of Korean Biological Nursing Science. 16. 300-308. 10.7586/jkbns.2014.16.4.300.

9. Zargaran A, Borhani-Haghighi A, Salehi-Marzijarani M, Faridi P, Daneshamouz S, Azadi A, Sadeghpour H, Sakhteman A, Mohagheghzadeh A. Evaluation of the effect of topical chamomile (Matricaria chamomilla L.) oleogel as pain relief in migraine without aura: a randomized, double-blind, placebo-controlled, crossover study. Neurol Sci. 2018 Aug;39(8):1345-1353.

10. Shin BC, Lee MS. Effects of aromatherapy acupressure on hemiplegic shoulder pain and motor power in stroke patients: a pilot study. J Altern Complement Med. 2007 Mar;13(2):247-51.

11. Takaki I, Bersani-Amado LE, Vendruscolo A, Sartoretto SM, Diniz SP, Bersani-Amado CA, Cuman RK. Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models. J Med Food. 2008 Dec;11(4):741-6.

12. Schwedt TJ. Multisensory integration in migraine. Curr Opin Neurol. 2013 Jun;26(3):248-53.