Ten home remedies to relieve sinus pressure and pain

The pressure is building in your forehead, your nose is running, and you just don't feel good. You suspect that you may have a sinus infection, or sinusitis. Luckily, most sinus infections will resolve themselves in seven to 10 days, with home remedies and self-care.

What does sinus pressure feel like?

Sinus pressure pains can be extremely uncomfortable and disrupt your daily routine. It can feel like a constant, dull headache with swelling or tightness around your nose, eyes, cheeks and forehead. The pain and tightness can extend to your scalp, ears or jaw, and even make your teeth ache. Moving your head quickly, straining or leaning forward causes the pressure to feel worse. You could also experience a sore throat, similar to a cold, and reduced smell or taste.

How to relieve sinus pressure and pain at home

Home remedies and self-care can ease pressure and make you feel more comfortable. Here are the top 10 at-home treatments to relieve your sinus pain faster.

1. Nasal flush

Nasal irrigation tools, like Neti Pot and Navage, use a salt and water solution to flush your nasal passages. Remember to use distilled water only. 

2. Over-the-counter medication

Decongestant sprays keep your nasal passages moist, unblock congestion and treat inflammation. Likewise, oral decongestants, antihistamines and pain relievers can reduce pain and pressure. Check with your doctor first if you have any health issues or take other medicines.

3. Stay hydrated

Drink a lot of fluids, like water or juice, to help thin your mucus. Avoid caffeinated or alcoholic beverages, which can cause dehydration. 

4. Get rest

Rest helps your body fight infection and speed up recovery. Propping yourself up with a couple of pillows keeps your head elevated and helps you breathe more comfortably. 

5. Breathe steam

Place a pot or bowl of warm water on a stable surface, then lean over it so your face is a few inches from the water's surface. Cover your head with a towel and breathe deep for a few minutes. Or take a hot, steamy shower.

6. Add humidity

Use a humidifier or vaporizer in your room while you sleep to add moisture to the air and help reduce congestion. Exposure to dry air, tobacco smoke and chlorinated water can irritate the mucus membranes in your nose and create an environment ripe for sinus infection.

7. Hot and cold compress

You can place a warm, wet towel over your forehead and eyes, followed by a cool towel. Alternating between a warm compress for 3 minutes, then a cold compress for 30 seconds can loosen mucus and open your nasal passages.

8. Spicy food

Eat spicy foods to help clear your nasal passages. Add hot peppers, hot sauce, horseradish or wasabi to your meal.

9. Vitamin C

Vitamin C may help fight off sinus infection faster, reduce sinus inflammation and relieve the duration of a sinus infection or cold symptoms.

10. Acupressure

Facial pressure points can trigger relief from sinus pain. Using your fingers, press firmly on both sides of your face next to your nostrils, or just below the cheekbones, or directly between you eyebrows.

Knowing your personal triggers can help you be prepared when sinus pressure hits. Prior to allergy season, start taking vitamin C and an antihistamine, or use a Neti pot right away at the onset of cold symptoms.

What to avoid with sinus pressure

When you have a sinus infection, certain activities can make the pain and pressure worse. Things to avoid include:

• Changes in air pressure, such as swimming, flying or climbing in high altitudes.
• Exposure to smoke, pollutants and allergens.
• Temperature extremes and sudden changes in temperature.
• Blowing your nose too hard.
• Drinking excessive alcohol or caffeine.

When to see a doctor for sinus pain

If your sinus symptoms are not getting better with at-home treatments you should see a doctor for treatment. You should see a health care provider if you have:

• symptoms for more than 10 days
• worsening symptoms
• a severe headache or facial pain
• fever above 102 degrees F, or a fever lasting more than three days
• recurring sinus infections.

If you have frequent or reoccurring sinus infections, you may want to see an ear, nose and throat specialist (ENT, otolaryngologist) for your treatment options.

Sinus infection vs. COVID-19 symptoms

Some sinus infection and COVID-19 symptoms may overlap. Both illnesses can cause a fever, headaches, nasal congestion, fatigue or a sore throat. Symptoms unique to COVID-19 include body aches, nausea, shortness of breath and vomiting. Learn the difference between the cold, flu and COVID-19 based on your symptoms.