Nasal congestion and sinus pressure have many causes: colds, the flu, and allergies to name a few. Whatever your triggers are,
the symptoms can get to you. What’s actually causing that stuffed-up feeling? When you’ve got a cold or allergies, the membranes lining your nasal passages become inflamed and irritated. They begin to make more mucus to flush out whatever causes the irritation, such as an allergen. Use these tips to feel better and breathe easier. When you’re stuffed up, focus on keeping your nasal passages and sinuses moist. Although people sometimes think that dry air might help clear up a runny nose, it actually has the opposite effect. Drying out the membranes will irritate them further. To
keep your nasal passages moist, you can: Blow your nose the right way: gently, so you don’t force mucus into your ears or other parts of your sinuses, into a disposable tissue so you don’t spread germs. Wash your hands afterward. These drugs don’t need a prescription and can help tame your symptoms: Decongestants. These medicines help reduce the swelling in your nasal passages and ease the stuffiness and sinus pressure. They come as nasal sprays, like
naphazoline (Privine), oxymetazoline (Afrin,
Dristan, Nostrilla, Vicks Sinus Nasal Spray), or phenylephrine (Neo-Synephrine,
Sinex, Rhinall). They also come as pills, such as phenylephrine (Sudafed
PE, and others) and pseudoephedrine (Sudafed). Follow the directions for using them. Don’t use a decongestant you take by mouth for more than a week without checking with your doctor. You shouldn’t use a decongestant nasal spray for more than 3 days, or it could make
your congestion worse. Also, they can raise your blood pressure, so check with your doctor first if you have any health issues or take other medicines. Never give decongestants or any over-the-counter cold medicine to children under age 4. Antihistamines. If
allergies are behind your nasal congestion and sinus pressure, controlling them will ease your symptoms. Look for allergy medications that have an antihistamine to relieve sniffling and
sneezing along with a decongestant for congestion and sinus pressure. You may also find antihistamines in some multi-symptom cold medicines which can help a
runny nose and sneezing. You'll usually find them in nighttime cold medicine, because they can make you sleepy. Read and follow the label, and talk to your doctor or pharmacist if you have questions. Steroid nasal sprays. These can also help with allergy stuffiness. Ask your doctor if you
should use ones that you can buy without a prescription. They can take a couple of days to kick in, so start them before you have symptoms and use them throughout your allergy season. Menthol. Medicated ointments that have this or camphor in them can help you breathe better. You can rub them on your chest or upper lip. You can also buy types that you place in warm water and breathe in the vapor, which helps open up your airways. Pain relievers. Although
they won’t clear up congestion, pain relievers such as acetaminophen, ibuprofen, and naproxen can ease the pain caused by sinus pressure. Follow the
dosing instructions on the label. Check in with them if you have nasal congestion and sinus pressure for more than 7 days. Make the call sooner if your symptoms are severe. How to Treat Nasal Congestion and Sinus Pressure
Home Treatments
OTC Medicines
When to See Your Doctor
9 Natural Ways to Relieve Sinus Pain and Headache
Having sinus pain or a sinus headache doesn't always mean you have sinusitis. Learn about ways to relieve sinus pain without medication.
Reviewed: August 28, 2017
Sinus Pain Has a Variety of Causes
If your head is throbbing and you feel pressure around your eyes, cheeks, or forehead, you could have a sinus headache. "Many factors can cause a sinus headache," says Subinoy Das, MD, chief executive officer and interim medical director for the U.S. Institute for Advanced Sinus Care and Research in Columbus, Ohio. The most important factor is swelling of the lining of the nose and sinuses, causing pressure and pain on in the face and head.
Symptoms of sinus pain and headache include pain associated with congestion from a common cold or allergies; pain around your eyes, forehead, or over your teeth; pain that is worse in the morning; and pain that gets worse when you bend over. Some of the more natural methods of relieving sinus pain that reduce swelling, thin mucus secretions, and improve sinus drainage are often very helpful.
Treat Sinus Pain With Humidity
"Dry, thick mucus in your nose and sinus passages can form crusts that block sinus drainage and trap viruses and other particles. Increasing humidity and getting more fluid into your body can help your mucus thin out and get moving again," says Dr. Das. Some natural ways to get your sinuses draining and relieve sinus pressure include drinking plenty of fluids; using a humidifier; avoiding cold, dry air; taking plenty of steamy showers; and drinking a cup of hot tea or soup.
"Salt water irrigation is the best way to cleanse the nose and sinuses — this can help prevent or relieve sinus pain. You can use an over-the-counter saline nasal spray, but I recommend using a sinus rinse bottle, neti pot, or bulb syringe irrigation kit that you can get at the drugstore," advises Das.
Try this commonly-used, easy-to-make nasal irrigation solution with your own sinus irrigation kit: Fill a clean 8-ounce glass with distilled or sterilized lukewarm water. Do not use tap water unless it has been boiled for at least 1 minute (3 minutes at high elevations). Add 1/2 teaspoon of non-iodized salt and a pinch of baking soda. And be sure to clean all equipment and make a fresh batch of solution each time you use your kit.
Alternate Hot and Cold Compresses
"Reclining with a hot washcloth over your eyes and nose can help warm the nasal passages and loosen secretions," says Das. You can also alternate warm and cold compresses to relieve sinus pain and sinus pressure. Here’s how to do it: 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.
Spice Up Your Diet to Ease Sinus Pressure
"Many people find that spicy food like peppers or hot mustard opens up their nasal passages and gives them some relief from sinus pain. There is good evidence that capsaicin, which is the active ingredient found in chile peppers, is effective in relieving some types of pain," says Das. Capsaicin preparations have been investigated for the treatment of some facial pain syndromes and of rhinitis with promising results. But if you have the taste (and stomach) for them, you can try spicy foods to help with sinus discomfort.
Differentiate Between Sinus Headache and Migraine Headache
Many people who assume they are having sinus pain due to sinus pressure are actually having a migraine headache. Migraine pain can involve the same nerves as the sinus cavities and is frequently accompanied by nasal congestion, nausea, and aggravation by bright light. "If sinus pain is caused by a migraine, the best natural treatment is lying down in a dark, quiet room," advises Das.
Hum Your Way to Sinus Pain Relief
"Some people report that humming for one hour improves sinus pain," says Das. Researchers in Sweden have found that humming can keep your sinuses clear. How could that be possible? Humming may increase both airflow through your sinuses and the level of nitric oxide in your sinuses. The combination of nitric oxide and airflow may reduce your risk of sinusitis. So if you have a common cold or allergies, want to prevent a sinus infection, and know a happy tune that you don't mind hearing for an hour, you may want to try a little humming.
Make the Sinus Pain and Mind-Body Connection
"Techniques that take advantage of the mind-body connection, such as deep breathing practices and relaxation exercises, can be very effective for relieving sinus pain," notes Das. These practices rely on the mind's ability to influence pain perception and are especially helpful with chronic or recurrent pain that is often seen with sinus pressure. Some examples include biofeedback, meditation, yoga, and hypnotherapy.
Avoid Sinus Pain Triggers
"One of the most important things to avoid is over-the-counter nasal decongestant sprays. They may give some fast relief, but after a few days they make sinus pressure and nasal congestion much worse," warns Das. Some other things you can do to prevent sinus pain include avoiding alcohol, which can aggravate sinus pain and congestion; cleaning your humidifier to avoid fungal allergies; washing your bedding in hot water to decrease allergy exposure; and avoiding swimming, diving, or flying when you have sinusitis, a common cold, or nasal allergy.
Know the Limits
of Natural Sinus Pain Relief
You should not try to self-treat your sinus pain if you have symptoms such as as yellow or green mucus discharge; persistent fever or stiff neck; pain for more than 24 hours; confusion, weakness, numbness, or tingling; and persistent nausea or vomiting. These symptoms could be a sign of a significant infection in your sinuses that might need antibiotics. "Using natural sinus pain relief is fine if you have mild chronic pain or a headache related to a common cold or an allergy, but if you have severe pain that is not responding to these techniques, you need to see your doctor," advises Das.