7 Migraine Hacks for Relief Without Medication

A migraine is more than just a headache — just ask any migraineur (the official terminology for a person who experiences migraine). And treating migraine is so complicated that it could induce a migraine, ironically. While prescription medication can help a great deal, that’s a conversation to have with a neurologist. The good news is, there are things you can do to cope with migraine on your own, too. You should still speak with a doctor about your symptoms, but these suggestions may offer some relief.

1. Try Cold Therapy

Ice packs, or products that mimic the cooling sensation of ice, can provide relief during a headache. In fact, studies say this practice dates back more than 150 years. According to neurologists, the cold essentially can constrict blood vessels, and when it does, rather than register pain, we focus on feeling cold. There are lots of great products designed to achieve that icy feeling, from stick-on patches (you can even hide these under a beanie in desperate times) to the more intensive “headache hats,” which are, quite literally, wearable ice packs. 

2. Use Aromatherapy

Using aromatherapy for migraine should be approached with a bit of caution, because some migraineurs are sensitive to smells — especially when a migraine is already underway — and yet, certain scents (peppermint, lavender, and eucalyptus, to name a few) have been shown to help migraine. Peppermint has cooling properties, so it can be great for on-the-go relief. Products like rollerballs make aromatherapy easy and convenient — this wand, for example, can be applied directly to the scalp. Be sure to look for pure essential oils — additives or dilutions won’t help when you’re looking for relief and might contribute to sensitization. In one small study, those who inhaled lavender at the onset of a migraine had a greater reduction in pain than those who did not. 

3. Get Into Yoga 

The good thing about the internet? There’s something for everything. That means you can type in “yoga for migraine” on YouTube, for example, and find a video by the Internet’s favorite Yogi, Yoga With Adrienne — and many other results, too. According to WebMD, one study found that patients who did yoga over the course of three months had less migraine than those who did not. So, while you might not want to try this one while in the throes of pain, it is good motivation for your next workout or stretch session. 

4. Turn Off the Lights

It’s really that simple. Sensitivity to light is common when dealing with a migraine, and the easiest way to deal with it is, of course, to turn off the lights. Research has even shown that light does in fact boost migraine pain. So, here’s an excuse to lie in the dark — and try to put your phone down, because that’s light, too. 

5. Sit in Silence

Another super simple one: Anyone with a history of migraine knows that when you have a headache, normal noise can sound a hundred times louder, so adding quiet to that equation of lying in a dark room is key. Slap on your headache hat, and you have a good recipe for soothing a migraine.

6. Hydrate, Hydrate, Hydrate

Though migraine is not caused by dehydration, dehydration can be a migraine trigger. Going the extra mile to stay hydrated can help keep you feeling good, especially if you know you are prone to migraine. And it’s easier than ever to up your electrolytes at home or on-the-go, whether it’s through a teaspoon of Moon Juice Mini Dew or a packet of LMNT. 

7. Try Supplements

Disclaimer: You should always discuss supplements with your doctor before taking them. That said, there are some that have been shown to benefit migraine patients, such as magnesium (most often, magnesium oxide) and feverfew. Multiple studies have been done on magnesium for migraine — and the TL;DR is that the supplement is “possibly effective.” So, basically, it’s worth considering. And when you’re struggling with head pain, that’s good enough.