Migraines at their weakest are painful; migraines at their worst are debilitating. No matter the strength of a migraine, when it hits, you want relief as soon as possible. If you suffer from migraines, consider these tips for pain management:
Block out the light and noise
Bright light or any light can make your migraine feel worse. Sometimes retreating to a darkened room, shielding your eyes with a light mask, or donning a pair of sunglasses can help ease the pressure of the migraine. Noise is also a trigger, so while you’re retreating from the light, be sure to block out excessive noise.
“Lie down and pay attention to your breathing. Try taking slow, deep breaths from your diaphragm. Feel your stomach rise with the inhale and fall with the exhale. This can help you relax,” advises Rachael Zimlich, RN, BSN, and writer for Healthline.com.
Chill out
Apply a cold compress to your neck. According to WebMD, although there isn’t a consensus from experts why a cold compress helps, it is suspected when the blood is cooled down, swelling and pain decrease.
Know your triggers
Migraines can move quickly, and unfortunately, once they take hold, it’s harder to stop the progression of symptoms like sensitivity to light and noise, throbbing pain, nausea, and neck and body aches. “When you can identify your triggers, you are one step closer to effectively managing your migraine and avoiding future attacks,” according to the American Migraine Foundation.
Every migraine and migraine sufferer is unique, and there is a range of triggers. The American Migraine Foundation lists 10 of the most common triggers — stress, sleep changes, hormones, caffeine and alcohol consumption, weather disruptions, food choices, dehydration, natural light, strong odors like cologne, and overusing medication to prevent migraines. Exercising regularly and maintaining a healthy weight can help you fend off migraines, according to the Mayo Clinic Staff.
Release muscle tension
Although the pain generates from your head when you’re suffering a migraine, the agony can permeate other muscles in your body. “Warm compresses, a steamy shower, or a toasty soak in a bath can ease the tension of tight muscles that might add to your migraine pain,” advises WebMD.
The site also suggests focusing on the muscles in your feet for relaxation benefits. “Sit and put your bare or sock-covered foot on a tennis ball and roll it around. Notice areas that are especially tender and focus in on those. Repeat on the other foot,” suggests WebMD.
Soothe with a spice
Ginger has been found to bring relief to migraine intensity, and it could offer you some comfort. “While most of the studies used ginger powders, there are all kinds of products that might offer relief, including teas and candies,” according to Zimlich.
If these remedies don’t offer the help you need to ease the pain of your migraines, work with your doctor to develop a treatment plan. They may advise taking an over-the-counter pain reliever or something stronger that requires a prescription.