Ever wondered why people with migraine often post photos of themselves wearing a weird “hat” on their heads? The truth behind the “ice hat” is actually one based on science. In fact, two of the most frequently used “natural” treatments for migraine attacks are hot and/or cold therapy. Also known as temperature therapy, applying something hot or cold to your head, neck, or shoulders can help relieve migraine attack or headache disorder symptoms for some people. The good news is that it is inexpensive, drug-free, and can be used with or without prescription medications and medical devices. Hot and cold therapy tools can be really helpful options to have in your migraine toolbox. So let’s dig a bit deeper!
The Science Behind Ice & Heat Therapy for Migraine Relief
According to science, there are many benefits to using ice or heat to help reduce headaches or migraine attack pain. Using either may reduce not only the severity of the attack, but also the duration in some cases:
1. Ice Therapy for Migraine Attacks
Ice therapy for migraine constricts blood vessels, helping to reduce inflammation. It can help numb migraine pain and cool you down if you experience sweating or hot flashes during an attack. It can also relieve sinus pain and pressure.
There are different ways to apply cold therapy:
- A migraine hat
- An ice pack
- A cold compress
- A cold shower
The migraine hat can be worn on the head or pulled down over the eyes or face. When pulled down, many migraine patients find the cap’s compression, or snug feeling, comforting or even somewhat pain-relieving by itself. The good thing about migraine hats is that they can be worn anywhere, as long as you don’t mind people asking you about it!
To relieve pain you can also place a cold compress or ice pack on your forehead, over your eyes, or on the back of your neck. You can even put it on the sides of your neck, targeting the carotid arteries for additional relief. Remember though: NEVER place ice directly on your skin because it can cause damage.
2. Cold Water Immersion
Dunking yourself in a barrel of ice water is a new trend in the treatment of headaches, migraine, and other chronic conditions. Athletes have used ice baths or cold plunges for years to help sore muscles and recover from workouts faster. Some migraine patients dunk their faces in ice-cold water to relieve pain. Enthusiasts believe that cold water plunging improves mental health and sleep. However, little evidence shows cold water immersion is an effective treatment. In fact, the shivering caused by doing this can worsen the pain of an attack for some people! Before you expose your body to extreme temperatures, talk with your doctor to ensure this is safe based on your current health conditions, and also know your own body!
3. Heat Therapy for Migraine Attacks
Tight and tense muscles are closely associated with migraine attacks and there is a two-way relationship. This means that tight neck and shoulder muscles can trigger an attack, but attacks also can cause these areas to get tight and painful. Often there is a vicious circle that is hard to break! Heat can help break that circle and relax those muscles by increasing blood flow. Heat therapy can also help keep you warm if you get the chills. Many people with migraine do not like to feel cold during attacks! Ways to apply heat include:
- Heating pad, wrap, or beanie bag
- A migraine hat (some can be used for heat as well as cold)
- Electric blanket
- Warm compress
- Hot shower
Note: There is no scientific evidence that soaking your feet in hot water is an effective migraine treatment. Here are few other “migraine hacks” or myths you may have heard of.
When & How Should I Use Cold or Heat Therapy?
You can use cold therapy at the first sign of migraine symptoms. This can help stop a migraine attack from worsening, reducing the amount of acute medicine you need. Ice packs should be used for 15-20 minutes and removed for 15-20 minutes before using again. You can also put a towel under your ice pack to avoid feeling too cold.
Use heat therapy whenever you feel muscle tension or tightness. You can apply heat anytime during your attack to ease migraine symptoms or just make yourself more comfortable. Follow the same 15-20 minute intervals for ice. Please don’t use anything too hot or fall asleep with a heating pad to avoid burns.
Which Treatment is Right For You?
There are a few factors to consider when deciding if ice or heat therapy are best for your migraine attacks or other types of headaches. This depends on personal preference, and varies widely from person to person. In fact, some people with migraine say ice or heat can cause their symptoms to worsen. For instance, if you sweat during an attack, you may not want to use heat therapy. On the other hand, some people will put ice on their heads and heat on their shoulders to get the benefits of hot and cold therapy at the same time.
Each migraine attack is different. Experimenting with both therapies may help you find optimal pain relief, or just discover whether or not these will work for you. Check out our product review page to learn about our favorite non-pharmaceutical treatments!
Let us know!
Do you use temperature therapy to help manage your migraine attacks? Do you prefer heat therapy or cold?