15 Natural Remedies for headaches during pregnancy

Headaches are incredibly annoying, especially during pregnancy. They are a pain in the neck, scalp, head, and sinus. Generally, pregnant ladies predominantly suffer from headaches during their first and third trimesters. If you are among these women, don’t worry; I have effective natural home remedies for headaches during pregnancy. 

You can relieve headaches during pregnancy through effective natural remedies like applying cold compresses to the neck and back, taking deep breaths, massaging, and many others. 

This article will share some beneficial natural home remedies to prevent headaches throughout pregnancy. 

Is it normal to have headaches during pregnancy?

Natural remedies for headaches during pregnancy

Yes, headaches are common during pregnancy, just like nausea and fatigue. Generally, pregnant ladies often have headaches during the first and third trimesters. But it can also vary from one woman to another. 

Some pregnant ladies don’t face any headaches, while some endure this pain throughout their pregnancy. 

Headaches in the first trimester

In the first weeks of pregnancy, a woman’s body goes through many hormonal changes. A change in the blood volume and body weight results in pregnancy symptoms. Some common causes of pregnancy headaches in the first trimester include:

  • Dehydration
  • Lack of sleep
  • Withdrawal of caffeine
  • Insufficient nutrition intake
  • Constipation
  • And continuous fluctuation in the sugar levels.

Headaches in the second and third trimesters

In the second and third trimesters of the pregnancy, you may feel the headache due to the following causes:

  • Improper sleeping schedule
  • Bad posture
  • Muscle tightness
  • Exhaustion
  • Increasing body weight
  • Improper nutrition
  • Bad sleeping schedule
  • Pre-eclampsia (It is a severe condition in which the mother has high blood pressure swelling in the feet and hands, and protein in the urine

15 Effective natural remedies for headaches during pregnancy

Avoiding medicines during pregnancy unless your doctor says so is always better. But avoiding it doesn’t mean that you will have to suffer during pregnancy. Fortunately, there are several home remedies for headaches during pregnancy. They give you quick relief from the pain.

Avoid headache triggers 

If certain triggers, like specific food or odor, result in a headache, try avoiding them. You can also use a headache diary to identify these triggers. 


Drink 8 to 10 glasses of water to avoid dehydration during pregnancy. If you are bored of the plain water, try having fruit juices or your favorite smoothie. You can also use an electrolyte beverage to replenish the essential minerals and vitamins with every gulp. 

If you are bored with regular water, you can also try having an electrolyte beverage to give your body essential minerals and vitamins. Add a few spoonfuls of hydrant electrolyte powder rich in magnesium, potassium, zinc, and sodium. You can have it any time of the day. 

In addition to that, you can add water-rich foods to your diet.

Foods rich in fiber

The hormonal changes and the iron supplements can disturb your bowel movement, resulting in headaches in pregnant ladies. Try including healthy fibrous foods and drinking plenty of water to regulate your poop schedule. 


Biofeedback is a mind and body technique that help to control specific body functions like blood pressure, muscle tension, and heart rate and also benefits in preventing headache. 

Before trying biofeedback to treat the headache must consult your healthcare provider so he can refer you to a specialist. 

Fluctuating sugar levels

With a growing placenta, your blood glucose levels also start increasing. Headaches start when this blood sugar level drops. You can regulate the levels by eating a healthy diet and including fresh fruits, grains, and vegetables with fresh protein-rich foods. 

Avoid caffeine intake.

By putting a limit on caffeine intake, many pregnant women have felt improvement in their headaches. You can consult your doctor to set a limit on your daily caffeine intake. You can replace caffeine with beneficial drinks like warm apple cider and other healthy herbal teas.  

Practice relaxation techniques

Head massage to relieve headaches during pregnancy

Many beneficial relaxation techniques include massage, yoga, visualization, and breathing. They help you get adequate rest and release dopamine to boost your mood. 

Manage stress

 Stress is not suitable for a mother’s or a child’s health. Avoid things that trigger your anxiety, and find healthy ways to manage stressors. 

Manage your blood sugar level.

When a placenta grows in your body, the sugar level starts rising. The drop in the blood sugar level can trigger headaches. You can naturally maintain your blood sugar level by having a healthy diet, vegetables, fresh fruits, grains, and protein-rich foods. 

Improve your sleep schedule.

Sleep deprivation can contribute to headaches during pregnancy. 

Eat regularly

Eating regularly and maintaining a healthy diet will help prevent headaches. Besides, drinking plenty of fluids will also help to improve your health. 

Improve your posture

No doubt carrying extra weight makes your body exhausted. As the baby grows, your abdominal muscles stretch, giving you that incorrect posture. A humpback or a bent neck will cause headaches. 

You can go to a chiropractor to ensure your body is aligned correctly. You can ask your partner for a light back and neck massage. 

Rice sock

During pregnancy, back pain and other ligament aches are pretty standard. Using a heat source like the rice sock is very beneficial in relieving pain and discomfort. 

To make a rice sock, you need a sizeable new sock, 1 or 2 pounds of rice according to your sock size, a needle, and a thread. Fill the socks with rice and sew its top tightly. Place in the microwave to make it a little hot but not to the level that it can cause burns. Place it around your neck. 

Be physically active

Being physically active around the pregnancy helps a lot with the pain. Try going for a walk or doing other aerobic exercises. 

Relaxing tea

Relaxing herbal teas are also the best way to relieve headaches.

  • To make a relaxing tea add one tablespoon of chamomile
  • 1 tsp. of fennel seeds
  • 1 tsp. of lemon balm
  • 1 tsp. Of lavender

Put them in a cup of water and drink it while it’s warm. You can also add the honey and milk to enhance its flavor.

Note: You must consult the healthcare provider before using herbal remedies during pregnancy.

12 instant relief natural remedies for headaches during pregnancy

Here are some of the best tips to get instant relief during pregnancy:

  1. Relax yourself on a bed by covering your forehead with a cool towel. 
  2. Cover your nose and eyes with a warm compress to relieve sinus pain. You can also benefit from the netipots to reduce congestion and nasal inflammation. 
  3. Spend some quality time in a dark but quiet room.
  4. Get yourself a soft shoulder, neck, and back massage.
  5. You can use an ice pack to reduce the pain and stiffness in the neck and forehead. 
  6. Exercise at least 3-4 days per week for around 20 minutes
  7. To relax your body and mind, enjoy your favorite herbal teas.
  8. Enjoy a long and relaxing steam bath with some soothing music.
  9. Rhythmic breathing exercises are very beneficial in relaxing your mind. These exercises include visualized breathing, deep breathing, and progressive muscle relaxation.
  10. Have frequent but small meals to boost your energy levels.
  11. Practice meditation and yoga
  12. Keep a water bottle near you to stay hydrated.

When to see a doctor?

Headaches shouldn’t be taken lightly during pregnancy. Sometimes they are the indicators that you need medical help. Here are some conditions and symptoms that should never be taken as usual.

  • Head pain and vomiting
  • Blurred vision
  • Heartburn and pain under the ribs with swelling in your feet, face, and hands
  • Headaches that last longer than 72 hours
  • Seizures or fainting
  • Throbbing or extreme pain that is not like a regular headache.

These symptoms can indicate severe issues like toxemia and pre-eclampsia that require immediate medical help.


What is the best way to get rid of a headache during pregnancy?

Pregnancy headaches are common in pregnant women and can easily be treated with home remedies. Get proper rest, give yourself a good neck or head massage, and use hot or cold packs. You can also use over-the-counter anti-inflammatory drugs like Tylenol or ibuprofen. 

Which vitamin is used for headaches while pregnant?

Riboflavin and magnesium are OTC supplements that are safe and effective during pregnancy. Before using any medicine or supplement, consult your doctor or health care provider.

What foods are good for headaches during pregnancy?

To prevent headaches due to the blood sugar imbalance, get the required complex carbs from starchy vegetables, fruits, and healthy grains. Besides, eat healthy fats and ample protein to stabilize blood sugar. 


Many pregnant ladies use the over the counter medicine like Tylenol to treat their headaches. Your doctor may recommend other medications according to your health. Ensure to get their advice before using any prescription, herbal tea, or other natural remedies for headaches during pregnancy. 

Headaches are common during pregnancy, but if it is extreme or comes with the symptoms mentioned above, immediately seek medical help. The headache can be a symptom of any other complication. 

Happy pregnancy!