How To Relieve Sinus Pressure & Pain Naturally?

Sinus pressure and pain can be sometimes mild and can be quite severe at times. Usually cold, allergies or sinus infections or sinusitis, are the common causes of the sinus pressure and pain. If you are someone who is worried about how to relieve sinus pressure and pain naturally, then you need to read this post.

An Introduction On “Sinus Pressure And Pain”:

Sinuses are the hollow pockets within the bones surrounding the nose and are paired in two and are found in four primary areas of the face, including the frontal, in your forehead, Ethmoid, between your eyes and across the nose, Maxillary in the cheeks and Sphenoid behind your eyes and along the back of your head. These sinuses produce mucus, which drains into the nose.

Many people experience sinus pressure and pain from seasonal allergies, common cold and sinusitis. Blocked nasal passages results in sinus pressure. When your sinuses cannot drain, you may experience an inflammation and pain in your nose, head and face.

How To Relieve Sinus Pressure & Pain Naturally?

How To Relieve Sinus Pressure & Pain Naturally?

Know The Causes:

If you have frequent sinus pressure and pain, it is important for you to find out the cause so as to find sinus relief. Temperature changes, smoking, allergies, sinusitis and common cold are some of the causes of sinus pressure and pain. It must be noted that anything that cause swelling in your sinuses can cause problems of sinus pressure and pain.

Avoid The Triggers:

Allergies one more cause of sinus pressure and pain. You need to avoid allergens like pet dander, pollen and dust mites, that cause them. In case you do not know what allergens are causing your sinus problems, you must consult an allergist.

Breathe Moist Air:

To get relief from sinus pressure and pain that lasts for hours, try keeping a humidifier on in your bedroom or in other rooms where you spend a lot of time. Dry air can irritate your sinuses; however, keeping air moist, can help reduce congestion. Inhaling steam 2-4 times a day may help. Apart from this, you need to sit in the bathroom with closed doors and the shower running.

Nasal Wash:

Many people suffering from sinus problems, find relief through a saline nasal wash. However, it requires some preparation. You can find a lot of these supplies in most chemist stores and include, rinse bottles, neti pots, bulb syringes.

You can purchase a pre-filled container or can prepare your own saline solution. For preparing the nasal saline solution you need to take 16 ounces of sterile water, 1 teaspoon of salt and ½ teaspoon of baking soda and need to simply mix the lukewarm sterile water with salt and baking soda.

Saline Nasal Wash:

Saline nasal wash, also known as nasal irrigation, and it can help keep your sinuses clean and clear. You need to use a mild, sterile saline solution to flush out the mucus and allergens that cause congestion.

Lean over the sink, squirt the solution into one of your nostrils and let it drain via your nasal cavity and out the other nostril. Make sure to keep your mouth open and do not breathe via your nose.

Warm Compress:

You can also relieve sinus pressure and pain naturally by using a warm compress. Warm compress help keep the nasal tissues moist. You can also follow up the warm compress with a cold compress, which may aid relieve sinus pressure and pain.

Try Bromelain:

Bromelain can be natural treatment for sinus pressure and pain. This is a protein found in the stems of pineapple and also sold as a supplement. Bromelain appears to be beneficial and helps in reducing swelling in the nasal passages. However, make sure to talk to your doctor first, as bromelain may interact with other medication that you are taking. Also, be sure to follow exact dosing instructions while taking the bromelain supplement.


A good night’s sleep can help your body to heal. Sleep stimulates the brain to release hormones that encourage tissue growth. Also, when you are at rest, your body is able to produce more WBCs that are essential for attacking viruses and other bacteria.

Apart from this, before bed, avoid activities or beverages that are over-stimulating and allow your body to rest so that it can help reduce sinus pressure and pain, speed up recovery time and leave you feeling more relaxed and refreshed.


Dehydration can cause your sinus passages drying out and increased pressure in your face. So, increase your water intake all throughout the day. Fluids reduce blockages in your sinuses. Water, ice cubes, tea, water-based vegetables and fruits.


Just like sleep is essential for getting relief from sinus pressure and pain, how you sleep can alleviate sinus symptoms. Lying flat can increase the buildup of mucus in your nasal passages, increase the sinus pressure and disrupt your sleep pattern.

So, prop your head up with pillows at night so as to keep your head above your heart. This position, while sleeping will prevent sinus build-up and can help you to breathe more comfortably.

Relaxation Techniques:

Your sinus pressure and pain may cause you to feel the tension in your head, neck and face. Some of the relaxation techniques include breathing exercises and meditation. Biofeedback therapy, is an alternative method that teaches you how to control your bodily functions and can help relieve sinus pressure and pain naturally.


Exercise can be one more natural way to relieve sinus pressure and pain. Physical activity increases the circulation of blood and temporarily relieve congestion so as to ease breathing. Apart from this, exercise can help you improve your recovery time and speed healing.

Take Spicy Foods:

One more way to relieve sinus pressure and pain naturally can be by taking spicy foods, like mustard, curry, hot peppers, horseradish and wasabi, that may help clear sinuses.

Avoid Smoke and Noxious Fumes:

The air you breathe can make sinus pressure and pain, depending on what the air is carrying. Avoid cigarette smoke and noxious fumes from hair spray, paints, harsh cleaning products, and perfumes.

Don’t Take Antibiotics Right Away:

Using antibiotics indiscriminately can result in antibiotic resistance and the development of superbugs, and also they may not be effective in treating most cases of sinus infections that might be causing sinus pressure and pain. Your doctor may suggest you a seven-day waiting period without antibiotics to see in case you get better on your own or by natural remedies.


Sinus pressure and pain symptoms can be really uncomfortable. You can try the natural ways to treat sinus pressure and pain. However, in case you continue to experience the symptoms even after a week, or if they begin to worsen with time, do seek medical attention. This could be a more serious infection that may require prescribed antibiotics.

Also Read:

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 20, 2018

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