If you suffer from headaches, you’re not alone; 90% to 99% of the world’s population experiences them too. This means almost everyone will have a headache at least once over their lifetimes.
Unfortunately, some folks have it worse, having headaches at least 15 days a month. These recurring conditions, called active headache disorders, affect over half of people worldwide.
While many treatment options for headaches exist, most involve taking medications. But if you’d rather minimize your drug intake, you can also try massage for headache relief.
In this guide, we’ll discuss the types of massage that could help with headaches, how they work, and when to use them. So keep reading; you can try what you learn in this guide next time discomfort, or pain hits your head or face.
Reflexology
Reflexology studies the interconnection between the parts of the human body. One of its theories is that massaging one area of the body can help address issues affecting another. For example, a hand massage may be helpful for a headache.
Among the most well-known applications of reflexology is in traditional Chinese medicine (TCM).
In TCM, the belief is that vital energy, called qi (pronounced “chee”), flows through every person. It believes this flow can get blocked when people feel stressed. This blockage may then cause an imbalance within the body, promoting illness.
Reflexology aims to help keep qi flowing. In doing so, it may keep the body balanced and illness-free.
To apply reflexology, practitioners (reflexologists) take advantage of pressure points. They believe these areas are extra sensitive and can stimulate relief. To them, touching these “spots” can ease pain, restore balance, and boost overall health.
What Science Says About Reflexology
Very few published studies on reflexology’s efficacy for various headache types exist. One of the most recent ones available looked into its effects on migraines.
That study’s participants were 48 females aged 33 to 58 suffering from migraines. One group underwent foot reflexology, while the other had segmental massages. The researchers assessed their headaches’ intensity, frequency, and duration.
After the study, both groups saw significant improvements in all those aspects. However, the researchers also noted how the reflexology group had better results.
Facial Pressure Points
The drilling bamboo (UB2) points are on each side of the nose bridge where it meets the eyebrows. These are among the easiest-to-access pressure points for headaches.
Use your thumb and index finger to apply firm pressure on each spot for 10 seconds. Release and repeat the steps to help ease sinus pain or eyestrain headaches.
Hand Pressure Points
In the hands are the union valley points, also called L14. They’re on the web between the thumb and index finger. Massage these areas if there’s tension in your head and neck, which may lead to a headache.
To massage the L14, pinch their location with your other hand’s thumb and index finger. Give this area a firm, but not painful, pinch for 10 seconds.
Then, use your thumb to make small circles clockwise for 10 seconds. Do the same counterclockwise for another 10 seconds. Repeat the steps on the opposite hand.
Shoulder Pressure Points
In your shoulders, pressure points called GB21 sit between the shoulder and the base of the neck. To massage this, use your thumb to apply firm pressure and move it in a circular motion for one minute. Repeat the steps on your other shoulder to help ease neck pain that may contribute to a headache.
Foot Pressure Points
As for the foot, a pressure point called Tai Chong, or L3, rests here. It’s below the webbing connecting the big and second toes. Massaging this area may help provide headache and tension relief.
To stimulate the L3 points, firmly press the area with one thumb and slide it forward. Alternate between your right and left thumbs, repeating the steps 15 to 20 times. Do the same on your other foot.
Facial Massage
A facial massage may help ease headaches caused by underlying facial pain. An example is a headache that may result from bruxism, which affects up to 30% of the population.
People who have bruxism unconsciously clench or grind their teeth. This constant force and pressure can lead to strained temporomandibular joint (TMJ) muscles.
TMJ muscles are throughout the face, including the jaw, cheeks, and the side of the head. So when these get overworked, they can cause throbbing head pain.
If you have bruxism, see a dentist or a TMJ specialist ASAP. Headaches and pain aside, it can also alter the jaw’s alignment and weaken its bones. It can even cause your pearly whites to deteriorate, giving rise to cavities.
During your dental visit, ask the dentist if it’s safe for you to get a facial massage. If they say yes, get one from a massage therapist.
Massage Therapy
Massage therapy (MT) uses different forms of massage to work on the body’s soft tissues. It aims to relieve tension in the muscles, tendons, ligaments, and connective tissues. Practitioners (massage therapists) apply varying pressure and movements on these body parts.
Before you go to any massage therapist, please check in with your doctor. Your doctor needs to assess your current condition before recommending an MT program. What they’ll include in it depends on the type and causes of your headaches.
Based on your doctor’s findings, they may recommend the following methods.
Swedish Massage
Swedish massage uses light, long strokes applied to body areas with tense muscles. It aims to relieve surface tension and promote better circulation in the muscles.
Swedish massage is popular among those who want a relaxing massage. The light-to-moderate pressure it uses may help with stress and lighter muscle tension.
Getting this massage may help with stress-induced headaches. The method’s relaxing effects may help melt your stress away. Feeling better and rejuvenated can be enough to ease or keep headaches at bay.
Deep Tissue Massage
Deep tissue massage uses slow, long strokes, similar to Swedish massage. The main difference is that it uses firmer pressure to target the deeper muscles. Its more forceful strokes can help release knots and strains.
Because of its methods, a deep tissue massage may sometimes feel uncomfortable. However, it may help with headaches linked to tight neck, shoulders, and back muscles.
Myofascial Release
Myofascial release is a form of physical therapy used for myofascial pain syndrome.
Myofascial pain syndrome results from sensitive and tight myofascial tissues. These are tissues that surround and support the muscles.
The pain this condition causes often originates from the myofascial tissues’ “trigger points.”
Myofascial release aims to reduce pain by alleviating trigger point tension and tightness. Therapists perform it by gently massaging the myofascial tissues. They “look” for stiff or tight areas by feeling them with their hands.
If they find any, therapists massage and stretch the rigid spots. They apply light manual pressure to release the tightness. Depending on the severity, they may have to repeat the steps multiple times.
Trigger Point Therapy
Like myofascial release, trigger point therapy (TPT) is also a type of physical therapy. However, TPT involves fewer movements, unlike the massage associated with myofascial release.
With TPT, the therapist places and keeps pressure on the trigger points for some time. This process aims to create a temporary blockage of circulation to the tissue.
That temporary restriction can help boost the body’s nitric oxide (NO) levels. More NO encourages the body’s microcapillaries (extremely tiny blood vessels) to open up.
When the microcapillaries widen, they allow more blood to flow through. This can help break up the affected trigger points, helping decrease pain.
A general or specialist doctor for headaches may recommend TPT for tension headaches. They may also advise getting it as part of your MT if you have myofascial pain syndrome.
Lymphatic Drainage
The lymphatic system consists of organs, vessels, and tissues. They work together to move lymph, a colorless, watery fluid, back to the bloodstream.
Lymph contains fats, proteins, minerals, damaged cells, cancer cells, and germs. At the same time, it transports lymphocytes, white blood cells that fight infection.
In healthy people, the lymphatic system collects the lymph and returns it to the heart. From there, the fluid returns to the bloodstream.
However, the lymphatic system may stop collecting lymph if something interrupts its processes. This can then cause the lymph to pool up somewhere else, such as the head, neck, arms, or legs.
That pool up can cause inflammation and pain. If it occurs in the head or neck, it may cause headaches.
Lymphatic drainage is a massage aimed at redirecting the lymph to working vessels. It involves gentle manipulation and massage techniques.
A 2016 study looked into its effects (and that of traditional massage) in people with migraine. It found that both therapies helped reduce monthly migraine frequency. However, the researchers also noted that lymphatic drainage was more effective.
You can try simple lymphatic drainage to see if it can help your headaches. However, it’s best to first learn the safe and correct steps from a specialist. You can book a manual lymphatic drainage therapy with a therapist and have them teach you how to do one at home.
Tactics You Can Incorporate With Massages
You can add essential oils (EO) to your headache and migraine self-care massage regimen. Another option is to incorporate cold therapy. You may also benefit from manual exercises before getting your massages.
Essential Oils for Headaches
Essential oils are plant extracts in concentrated liquid form. They’re among the most popular materials used in aromatherapy.
Researchers say that EO may help with headaches and migraines if used correctly. Lavender, peppermint, and eucalyptus oils are some types of EO you can try to help with your headaches.
You can apply EO topically, but ensure you dilute them in a carrier oil first. Carrier oils help dilute concentrated EO, which, if used alone, can cause side effects on the skin. Examples are jojoba oil, coconut oil, and black cumin seed oil.
After diluting your chosen EO, place a few drops on your finger. Apply them on your temple and across your forehead. Use the tips of your index and middle fingers to gently knead your temples and forehead.
Cold Therapy
This therapy involves using cold objects and applying their surfaces to the skin. According to a review, this can have a short-term positive effect on easing migraine pain.
One way to incorporate cold therapy into your massage regimen is with a cold wrap. This can be a small ice pack or four to five ice cubes placed and rolled in a clean towel.
Press the ice pack or ice-containing towel gently on your forehead, head, neck, or face. Move it in slow circular motions for one to two minutes.
You can also use chilled massage tools, including facial rollers, on your forehead. Another option is to wear a cooling headband or eye mask after your massage.
Exercise
Some studies suggest that manual and exercise therapy may help with cervicogenic headaches. This type of headache originates from pain in the neck and spreads to the head. It’s common, chronic, and recurrent and can reduce the neck’s range of motion.
One exercise to try is a chin tuck that focuses on your head, neck, and shoulder muscles. To do this, keep your neck neutral while bringing your chin closer to your chest. Hold this position for three to five seconds, release it, then repeat four more times.
Aerobic exercises, including walking, cycling, jogging, and running, may also help with migraine. An analysis of studies found they may reduce migraine duration and pain intensity. You can do these activities before getting a massage.
Try Massage for Headache Relief
Massage for headache relief can be a helpful, low-cost option if you don’t want to take pills. However, its 100% effectiveness isn’t guaranteed if used alone. You may need to use it alongside medications and manual techniques for better relief.
The best way to determine what can help with your headaches is to see your doctor. They may recommend massages, but only as a part of a comprehensive management program.
For more health-related tips and tricks like this, check out our other recent blog posts!
