Relieving Headache Pain with 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)

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)

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)

8 ways to use essential oils to support headaches:

• Add a few drops of eucalyptus to shower bottom for steam shower effect

• Add 5 drops of essential oil of choice to 1 tablespoon of castille soap and then add to 1 cup of Epsom salt for calming bath

• Make an aromatherapy inhaler and breathe in when stressed

• Make a sinus steam bath: Add 1 drop of eucalyptus to large bowl of hot water, place towel over head and breathe deeply for 5 mins.

• Add 10-15 drops of essential oil of choice to 10ml roller and fill with carrier oil. Apply to neck, temples and forehead.

• Add 2 drops of essential oil with 1 tablespoon carrier oil and massage into neck and shoulders if experiencing tension.

• Diffuse 4-6 drops of essential oils, inhale deeply while doing some neck and shoulder stretches.

• Make a headache relief balm (see recipe below)

Print

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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.

 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

Another way to help reduce frequency of headaches is to reduce stress. Stress relief is one of the main pillars in aromatherapy practice. Want to learn more? Check out these 5 Tips for Using Aromatherapy for Stress Relief.

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.