How to Get Rid of a Headache Naturally

A Chiropractor’s Guide for Pain Relief

By Leslie Budzynski DC ~ BCA Registered Chiropractor (BCA Reg. No. 0072) since 1987 & GCC Registered Chiropractor (GCC Reg. No. 00043) since 1999 | Bournemouth Chiropractic helps you to explore how to get rid of a headache naturally

If you have a persistent, recurring headache that bothers you, you’re a person who hates relying on painkillers and want to know how to get rid of a headache naturally, you are in the right place.

At Bournemouth Chiropractic here on Branksome Hill Road, headaches and migraines are amongst the most common conditions I see. I find them one of the most rewarding to treat. This is because the improvement in quality of life when they resolve is so significant, it’s like a weight is lifted off you.

This post explains what typically causes headaches, what the most commonly tried remedies actually achieve and how chiropractic care fits into a natural, non-medication approach. Getting rid of them for good and know how to get rid of a headache naturally will make you feel so much better.

What Are the Most Common Remedies when Trying to Cure a Headache?

Most people arrive at my clinic having already worked through the standard list of self help measures. These are the habitual first responses to a headache. I agree, they are worth trying, some of them are genuinely helpful:

• Pain medication — reaching for paracetamol or ibuprofen is the most common first response and it can give temporary relief. The problem is that frequent use of  painkillers can itself cause headaches. A well documented phenomenon known as medication overuse headache
• Rest and sleep — an early night and a calmer evening routine can help, particularly if fatigue is one of the causes. A better pillow also makes a meaningful difference for headaches that you wake up with. This blog post on avoiding neck pain while sleeping covers this in greater detail
• Hydration — increasing fluid intake is all round good advice and often a huge help, particularly if dehydration is a trigger
• Regular meals — keeping blood sugar levels stable by eating at meals at regular intervals, not letting yourself get too hungry simply removes a common headache trigger. There’s a name for this as well, hangry!
• Relaxation — which is admittedly easier said than done. But tension held in the neck and shoulders is a major cause of headaches so any technique that reduces that tension is beneficial
• Cold or warm compresses — applied to the back of the neck, shoulders or forehead
• Reducing screen time and improving lighting — eye strain and poor screen ergonomics are underestimated contributors. Seating at a desk on incorrect chairs with bad support and coupled with inappropriate desk heights is a major culprit
• Massage — shoulder and neck massage can provide real, if sometimes just temporary, relief for tension-type headaches

If you have tried all of these ways as to how to get rid of a headache naturally without any lasting success, the headache is almost certainly mechanical in origin. This means it is coming from the joints, muscles or the nerves of the cervical spine in the neck. This is precisely where chiropractic assessment and treatment can make a significant difference.

What Causes Headaches and Migraines?

Understanding the cause of your headache is the essential first step toward treating it effectively. The most common causes I see in my experience are:

• Dehydration — one of the most easily overlooked triggers. Start early in the day and increase volume gradually. Keep this good habit up
• Caffeine withdrawal — stopping caffeine abruptly produces headaches for several days as the body adjusts. Your body will suffer from the withdrawal. Gradual reduction is far more manageable alongside extra water during those early days
• Low blood sugar — skipping meals or long gaps between eating anything are a certain headache trigger for many people. Eat more regularly, a snack in your pocket will solve that and also will keep snack choices less panic ridden and more healthy
• Stress and anxiety — tension is held physically in the neck and shoulders. Those neck muscles attach directly to the base of the skull and sustained tension there produces the characteristic band-like pressure of a tension headache
• Poor sleep — both the quantity and quality of sleep affect headache frequency. One of the most overlooked contributors are your sleeping position and pillows. Our post on avoiding neck pain while sleeping includes positioning advice that directly reduces morning headaches. This could be a relatively easy fix to how to get rid of a headache naturally
• Eye strain — poor lighting and excessive screen time all increase the load on the muscles around the eyes and neck. Potentially a recipe for pain
• Cervical spine dysfunction — restricted or irritated joints in the neck refer pain into the head via occipital nerves. This is the mechanism behind cervicogenic headache which is a type that is frequently misidentified as migraine and responds very well to chiropractic treatment
• Postural habits — slumping and bending both have a sustained forward head posture, common in desk workers and phone users and this increases the mechanical load on the cervical spine significantly

What Is Cervicogenic Headache and How Is It Different from Migraine?

This distinction matters because the treatment is different. A cervicogenic headache originates from the cervical spine which is the joints, discs, muscles, and nerves of the neck and refers pain into the head.

It is felt on one side, often starting at the back of the neck and radiating forward toward the eye or temple, a one sided pain. Movement of the neck frequently aggravates it and patients often notice associated neck stiffness. Not a nice headache at all.

Whereas, migraine is a neurological condition. It is characterised by moderate to severe and often throbbing head pain. Migraines are usually on one side and very often is accompanied by nausea, a severe sensitivity to light and sounds and even visual disturbances. Awful and terribly debilitating for the sufferer.

True migraine has a different underlying mechanism to cervicogenic headache, though the two can go side by side. They are sometimes difficult to distinguish between without proper thorough assessment.

Headaches and migraines alongside neck, shoulder and arm pain are among the most common conditions my patients complain about here at Bournemouth Chiropractic. That said though, they are one of the most rewarding conditions to treat because of the impact they have on daily life when they have not been properly managed in the past.

The evidence is reasonably good, though it is worth being precise about what it shows. The chiropractic clinical practice guideline for headache published in the Journal of Manipulative and Physiological Therapeutics recommends spinal manipulation for cervicogenic headache and for episodic or chronic migraine, while noting that the evidence does not exceed a moderate level.¹ A later systematic review and meta-analysis in the European Journal of Pain, looking at cervicogenic headache alone, found small short-term improvements in pain intensity, frequency and disability compared with other manual therapies, with no significant effect in the longer term.⁵ In practice that means manipulation is a sensible way to settle a cervicogenic headache in the short term and that holding onto the improvement depends on addressing the postural, ergonomic and sleep loading described above rather than on treatment alone.

Chiropractic is now recognised internationally as a first-line, non-drug approach to musculoskeletal pain. Read more in our post on WHO guidelines for back and neck pain treatment.

Can Chiropractic Treatment Help Get Rid of Headaches Naturally?

Yes, is the short answer. Chiropractic is a natural, non-medication approach to the mechanical causes of headache. It is one of the most sensible ways to alleviate headache symptoms when you have been wondering how to get rid of a headache naturally.

At Bournemouth Chiropractic a thorough assessment at your first visit will identify the specific source of your headache. I will assess whether there is cervical joint restriction in your neck, muscular tension in the area, postural loading from lifestyle habits or a combination of all those factors. Your treatment is directed precisely at the causes.

What chiropractic treatment typically involves for headache patients:

• Spinal manipulation of the cervical and upper thoracic spine to restore joint movement and reduce nerve irritation
• Soft tissue work targeting the suboccipital muscles around the base of your skull, upper trapezius muscles in your shoulders, and levator scapulae which are the muscles most commonly involved in tension-type and cervicogenic headache
• Postural assessment and lifestyle advice to address the habits that are loading the cervical spine and could be triggers
• Guidance on ergonomics, sleep position, hydration and screen use as explained above when seeking an answer to how to get rid of a headache naturally
• A rehabilitation exercise programme to support the positive changes made in treatment moving forward

Headaches that stem from the neck can often be part of a broader pattern of spinal tension. If back or neck pain is an all round issue, our low back pain guide covers how chiropractic treatment addresses the whole spine.

I can’t promise a definitive cure without assessing you in person but I can assure you of an honest, thorough assessment of what is possibly causing your headaches. Then this will give you a clear, considered plan for addressing it. The goal all round is to help you discover how to get rid of a headache naturally and get you back to your healthiest self.

As I repeatedly say, if chiropractic is not the right approach for your specific situation, I will tell you that clearly and direct you appropriately.

When Should You Seek Urgent Medical Attention for a Headache?

Most headaches are benign and mechanical in origin. However, some headaches require urgent medical assessment. These red flags listed below will help you know when to seek immediate attention, call 999 or go to A&E, if your headache:

• Comes on suddenly and is the worst headache of your life (sometimes described as a “thunderclap” headache)
• Is accompanied by fever, stiff neck and sensitivity to light, possible signs of meningitis
• Follows a head injury or fall
• Is accompanied by weakness, numbness, speech difficulty or visual disturbance, possible signs of stroke
• Is associated with confusion, drowsiness or loss of consciousness
• Is progressively worsening over days or weeks without any clear cause

These are extreme symptoms but if you are  at all unsure, contact NHS 111 for guidance before booking a chiropractic appointment.

If your headaches are persistent and you have already worked through the standard self help measures and read guidelines above about how to get rid of a headache naturally without lasting relief, a free 15-minute consultation at Bournemouth Chiropractic could be helpful for you.

Come and tell me what you have tried, how long it has all been going on and what the headaches feel like. I will give you an honest, informed view on whether chiropractic is likely to help. Don’t suffer in silence, headaches are so debilitating, lets look for steps to recover from them and prevent them.

Frequently Asked Questions About Headaches and Chiropractic Treatment

Can a chiropractor really help naturally with headaches?

Yes and there is good clinical evidence to support this. Chiropractic care is particularly effective for cervicogenic headache. These originate from a dysfunction in the cervical spine and there is also evidence for chiropractics role in reducing migraine frequency. A 2011 systematic review by Bryans et al. (2011), the chiropractic evidence-based guideline for headache in the Journal of Manipulative and Physiological Therapeutics, recommends spinal manipulation for cervicogenic headache and for episodic or chronic migraine.¹ The same guideline does not recommend spinal manipulation for episodic tension-type headache, and makes no recommendation either way for chronic tension-type headache. At Bournemouth Chiropractic, I find that headaches are one of the most common conditions I am asked about. I find them one of the most satisfying to treat because getting rid of a stubborn reoccurring headache is such a relief. It is as if someone lifts a weight off your upper body.

How do I know if my headache is coming from my neck?

There are clues that the cervical spine, the neck, is involved. These include: headache that starts at the back of the neck and radiates forward, pain that is consistently on one side, headaches that are aggravated by neck movement or sustained postures. Alongside all this, associated neck stiffness or a reduced range of movement. Morning headaches that are worse on waking can also indicate that sleeping position or pillow height is hurting the cervical spine overnight. A chiropractic assessment can identify whether the neck is the primary culprit and how significant a factor the neck is.

What is medication overuse headache?

Medication overuse headache, sometimes called rebound headache, occurs when over the counter pain relief is taken too often. Regular use of paracetamol, ibuprofen or codeine-based products for more than ten to fifteen days per month can cause the brain’s pain processing pathways to become sensitised. This, paradoxically, increases headache frequency. If you find that painkillers are working less effectively or that you are taking them more often, this pattern is worth discussing further. Chiropractic addresses the underlying mechanical cause rather than the symptom and does not carry this risk, so in my mind, it is top of how to get rid of a headache naturally list.

How many chiropractic sessions will I need for headache treatment?

This depends on the duration and severity of your headaches which translates into how long have you been suffering and how bad are they. The underlying cause is a consideration and then how your body responds to treatment. Many patients notice meaningful improvement within three to six sessions as a very rough guide. Longer-standing more complex headaches may require a longer course. At your first visit or 15 minute free appointment I will be more able to give you a realistic picture of what is involved for your specific situation, including a clearer timeline and what improvement should look like at each stage.

Is chiropractic safe for headache treatment?

Yes, chiropractic treatment for most types of headache is well established and safe when delivered by a registered practitioner. Read my guide to types of headaches and how to get them properly assessed and by whom and another important article on chiropractic safety. I am registered with the General Chiropractic Council (GCC) the UK’s statutory regulator for chiropractors. I am also a member of the British Chiropractic Association (BCA).

Mild, short-lived soreness after treatment is the most commonly reported side effect, similar to the feeling after unaccustomed exercise. This will typically settle within 24 to 48 hours. I am always contactable before, during and after treatment if you have any questions about how you are feeling post treatment.

Should I ask my GP about how to get rid of a headache naturally before seeing a chiropractor?

You do not need a to ask GP for referral because chiropractors are primary contact practitioners, which means you can book directly. If you prefer to ask them first while investigating your choices, then most certainly do.  Most importantly though, if your headaches match any of the red flag symptoms described above, please see a GP or go to A&E before booking a chiropractic appointment. For the vast majority of persistent tension-type or cervicogenic headaches, direct access to chiropractic care is appropriate and safe. It is often faster than waiting for a GP appointment or a referral to physiotherapy or neurology.

Book a Free Headache Consultation at Bournemouth Chiropractic

Persistent headaches are most certainly not something you simply have to live with. Are  you managing them with painkillers and rearranging your pillows? Have you been simply been hoping they resolve on their own? If none of your efforts have paid off, then it well overdue for you to find out what is actually causing your pain.

I suggest a free 15-minute consultation with me at Bournemouth Chiropractic. It costs you nothing and commits you to nothing. Come and have a chat with me, describe what you have tried in the past so far and what your headaches feel like . From there, I will give you an honest, clinical view on whether chiropractic can help you.

If I can help and in most cases I can, we will make a plan and get started. If chiropractic is not the right fit for your situation, I will tell you that clearly and point you in the right direction. Either way, you will leave better informed than when you arrived. I see patients suffering with headaches on a regular basis from Bournemouth, Poole, Lilliput, Sandbanks and Talbot Woods.

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References

1. References
   1. Bryans R et al. Evidence-based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther, 2011;34(5):274–289. doi:10.1016/j.jmpt.2011.04.008
   2. Fernández-de-Las-Peñas C & Courtney CA. Clinical reasoning for manual therapy management of tension-type and cervicogenic headache. J Man Manip Ther, 2014;22(1):44–50. doi:10.1179/2042618613Y.0000000050
   3. Massey TH & Robertson NP. Medication-overuse headache: causes, consequences and management. J Neurology, 2021;268(8):3167–3169. doi:10.1007/s00415-021-10720-5
   4. NICE. Headaches in over 12s: diagnosis and management. CG150. 2012 (updated 2025). nice.org.uk/guidance/cg150
   5. Fernandez M et al. Spinal manipulation for cervicogenic headache: systematic review and meta-analysis. Eur J Pain, 2020;24(9):1687–1702. doi:10.1002/ejp.1632
   6. Stovner LJ et al. The global burden of headache: a documentation of headache prevalence and disability worldwide. Cephalalgia, 2007;27(3):193–210. doi:10.1111/j.1468-2982.2007.01288.x

Medical Disclaimer:

This post is intended for general informational purposes only and does not constitute medical advice. Headache has many possible causes, and individual presentations vary significantly. If you experience a sudden, severe headache unlike any you have had before, headache with fever, neck stiffness, confusion, or neurological symptoms such as weakness or speech difficulty, seek emergency medical attention immediately. If you have any concerns about your headaches, please consult a qualified healthcare professional before beginning any new treatment. Leslie Budzynski is a registered member of the British Chiropractic Association (BCA) and the General Chiropractic Council (GCC). You can verify Leslie’s registration on the GCC’s online register.