How I Relieve Sinus Pressure and Pain

How I Relieve Sinus Pressure and Pain

Sinus pressure and pain is sometimes the bane of my existence. Truly. It’s not like I can just take the day off and sleep or stand in a steam-filled shower. I can’t dope myself up on drugs to take away the symptoms. Heck no, I’m a parent. Even on the days I don’t have my kids I’m not able to kick my feet up and eat a pint of Ben & Jerry’s. Nope, all those books and articles and posts aren’t going to write themselves.

So what can you do if you can’t be doped up on meds or shriveling up in a shower?

Trace’s Tried and True Methods of Dealing With Sinus Pressure and Pain

I’m not a medical professional by any means so please don’t take any of this as medical advice. If you really have sinus issues, see a doctor before you do anything. These are just things I use to manage my symptoms enough to function. Some work better than others but I generally use a combination of them depending on the severity of my symptoms.

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Neti Pot

Where would I be without my neti pot?? They are cheap, easy to use, and truly work. I try to replace my every six months or so and I cannot tell you that one stands out as better than any others. My most recent pot is a Meijer brand though I do like NeilMed. Of note, Neilmed also makes a bottle that allows you to squirt the saline solution up your nose instead of pouring it with the pot. I prefer the pot. That said, my son prefers the bottle so if you have kiddos struggling with sinus issues, you may want to keep that in mind.

Scented, Chilled Rice Packs

Scented Rice Packs for Sinus Relief

We made some a few years back they really stand the test of time. It helps to apply the cool pack to your neck or across your face to relieve pain and help with swelling. Here’s how to make your own.

  • Choose a shape (ours are all rectangles, make your pattern out of cardboard and trace onto fabric of your choosing. We used cotton and made them cute because, well, we could.
  • Stitch all the way around, wrong sides together, leaving an opening a few inches wide.
  • Turn the pouch right side out.
  • Add a little lavender essential oil to some rice and fill your pack.
Tea, Coffee, and Beer

You need to drink a lot more when you’ve got sinus issues going on.  I find that it’s important to vary your drinks so you don’t get sick of anything but plain water isn’t always the best option either. When you’ve got some serious drainage flowing down the back of your throat, the last thing you want to do is taste it.

I’ve found that not all teas are created equal. I do like a good looseleaf tea but sometimes it’s just not in the cards so I have to go with regular tea bags. I strongly suggest something with nettle in it if you can find it. Celestial Seasonings has a great option that my awesome parents (check them out at Fisher’s Follies) found for me. This one is Sleepytime Sinus Soother and it is AMAZING for night time. I really like Acai Mango Zinger and True Blueberry during the day because they take away that phlegmy taste from all the yucky drainage.

Coffee is great first thing in the morning because the caffeine really helps alleviate symptoms. You just have to be careful because its diuretic properties can give you other problems and that’s just not worth it. The same goes for beer, I’m talking craft brews here, not your run of the mill beer-flavored water. I like to go with New Belgium’s Voodoo Ranger or Voodoo Imperial. Just one before bed cuts all that extra gunk out of my throat so I can sleep comfortably.

Shower with Essential Oils

I like using oil diffusers around the house too, but drop some essential oils in the shower before you hop in and let that steam work to make you feel better. Like I said, it’s not possible to stand around in the shower all day, but if I’m feeling really rough when I get up, I throw some cloves and peppermint into the shower and take an extra minute or two in the steam. It really helps.

As for oil diffusers, I really like my Pure diffusers. We have them in every room. I’m fond of the Thieves essential oil blend by Young Living but it’s pricey so I tend to pick up some from local stores or Amazon. My go-to options are peppermint, cloves, and lavender. My son loves lemon though I’m not sure what it does for his sinuses, ha ha.

When all else fails, I pop some ibuprofen to help with the inflammation in my face. Seriously, my sinus problems are so severe that my nose and cheeks swell. I look like a different person when I am able to travel west to Colorado where it is dry. I hate taking medication of any kind and prefer the natural options, but sometimes, there’s just no choice because for me, sinus problems can trigger migraines. And that’s a whole different problem to tackle.

I don’t know if any of this helps. Like I said, I’m not a doctor. I’m not a medical professional of any kind. Just a mom who copes with a lot of sinus pressure and pain looking to share her experiences. Got ideas you’d like to share? I would LOVE to hear them! Reach out to us at or comment below!

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