Sinus Massage: Techniques to Relieve Pain

Between nasal congestion and discharge, facial pain, fullness, pressure, and headaches, sinus pain can make you feel pretty lousy. Sinus pain and congestion are usually caused by seasonal allergies or the common cold. Some people, however, experience repeated bouts of sinus pain and congestion due to:

• abnormal tissue growth inside the nose, called nasal polyps
• an uneven wall of tissue between the nostrils, known as a deviated septum
• another illness

This type of nasal congestion (where one experiences repeated or lengthy episodes) is called chronic sinusitis. It affects nearly 30 million AmericansTrusted Source.

Over-the-counter and prescription medication are typically used for relieving sinus discomfort. However, if you want to try something different, you might consider sinus massage.

Massage helps promote drainage from the sinuses and ease congestion. And all you need for this home remedy are your fingers.

3 Massage techniques

Self-massage is easy to do by yourself. All it takes is just a few minutes of gently massaging and putting pressure on the appropriate parts of your face.

The human body has four pairs of sinuses. Each one is named after the bones in which they’re found. You can massage just the sinuses that are bothering you, or try massaging all four of the sinus areas.

1. Frontal sinus massage

The frontal sinuses are found in the center of the forehead, right above each eye.

1. Start by rubbing your hands together to warm them up.
2. Place your index and middle fingers on either side of the forehead, just above the eyebrows.
3. Massage slowly in a circular outward motion, working your way outwards, towards the temples.
4. Do this for about 30 seconds.

2. Maxillary sinus massage

The maxillary sinuses are located on either side of the nose, below the cheeks, but above the teeth. They’re the largest of the four sinuses.

1. Place your index and middle fingers on the area between the cheek bones and the upper jaw, on either side of the nose.
2. Massage this area in a circular motion for about 30 seconds.
3. For stronger pressure, use your thumbs instead of your index fingers.

3. Sphenoid/ethmoid sinus massage

The sphenoid sinuses can be found on the side of the skull in the sphenoid bone, which is behind the nose and between the eyes, just below the pituitary gland. The ethmoid sinuses are located in the ethmoid bone, the bone that divides the nasal cavity from the brain.

This technique will address both types of sinuses.

1. Place your index fingers on the bridge of your nose.
2. Find the area between your nasal bone and the corner of the eyes.
3. Hold a firm pressure in that spot with your fingers for about 15 seconds.
4. Then, using your index fingers, stroke downward along the side of the bridge of your nose.
5. Repeat the slow downward strokes for about 30 seconds.

You can repeat all of these massages several times until your sinuses feel relieved from congestion. You can also combine sinus massage with other home remedies like warm compresses or steam inhalation, for added relief.

Sinuses explained

The sinuses are a system of hollow cavities in your skull. Scientists have been in a heated debateTrusted Source over the true function of the sinuses for decades. Some believe they play a role in humidifying and filtering the air we breathe. They may also serve to lighten the bones of the skull and help enhance the voice.

Healthy sinuses are basically empty cavities with just a thin layer of mucus. Sinuses that become inflamed (from a cold, flu, or allergies, for example) produce mucus. This leads to congestion, which in turn causes facial pressure and pain.

You might experience sinus pain in one or all four of the sinus locations. Many people with sinusitis have pain all over their face, regardless of which sinus is affected.

How sinus massage helps

Massaging the sinuses is thought to help sinus pain and congestion by relieving pressure and helping the sinus drain out mucus. The gentle pressure and warmth from the hands may also help by increasing blood circulation to the area.

However, not a lot of research has been done on sinus massage. A few smaller studies show promising results, but more research is needed.

In one recent study, facial massage therapy significantly reduced the severity of sinus headaches in 35 women. In another study in male athletes with chronic sinusitis, facial therapeutic massage was shown to significantly reduce facial congestion and facial tenderness compared to the control group who didn’t receive a massage.

Is relief long-lasting?

There isn’t any reliable research to show whether the effects of a sinus massage are long-lasting. Some licensed massage therapists suggest that the massage process needs to be repeated throughout the day to prevent sinus pressure from building up again.

You can tailor the massage to focus more on a particular area of the face, depending on your symptoms.

The bottom line

Sinus massage is one of many home remedies that can help relieve sinus pressure, pain, or congestion. Research proving that it works is limited, but small studies suggest it could be beneficial for some people.

You may need to repeat the massage techniques a few times throughout the day to prevent mucus from accumulating in the sinuses again.

If you have severe pain that doesn’t go away despite home treatment, or your sinus pain accompanies a high fever (above 102°F or 38.9°C), see your doctor. It could be a sinus infection or another underlying issue that requires medical treatment.

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

Your sinuses are paired in two, and are found in four main areas of the face:

• frontal, in your forehead
• ethmoid, between your eyes and across your nose
• maxillary, in your cheeks
• sphenoid, behind your eyes and along the back of your head

7 home remedies for sinus pressure

While some over-the-counter treatments can help reduce symptoms, there are also many effective natural remedies.

1. Steam

Dry air and dry sinuses can increase sinus pressure and cause headaches and throbbing pain. Steam adds moisture to the air, helps to moisten your sinus passages, and thins out mucus that may have thickened over time.

Take a hot shower and breathe in the steam to reduce pressure. You can also use a humidifier for more long-term relief.

Buy a humidifier now.

For an extra boost, add eucalyptus oil to your bath to speed your recovery. Eucalyptus contains cineole, an ingredient known to speed healing of acute sinusitis. The oil also may help to reduce nasal stuffiness and clear your pathways.

2. Saline flush

A common treatment for sinus pressure and congestion is a saline wash. Saline spray contains salt that helps to increase moisture in your nose and reduce sinus pressure. You can buy saline spray in drugstores, or you can make your own with baking soda, distilled water, and iodine-free salt.

3. Resting

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

Try to avoid activities or beverages that are over-stimulating before bed. Allowing your body to rest can help to reduce sinus pressure, speed your recovery time, and leave you feeling more refreshed. Check out some natural sleep aids if you need some added help.

4. Elevation

Just as sleep is essential for healing, how you sleep can alleviate sinus symptoms. Lying flat can increase mucus buildup in your nasal passages, increase your sinus pressure, and disrupt your sleep cycle.

Prop your head up with pillows at night to keep your head above your heart. This sleeping position will prevent sinus buildup and can help you to breathe more comfortably.

5. Hydration

Dehydration can contribute to your sinus passages drying out and increased pressure in your face. Increase your water intake throughout the day if you’re feeling under the weather. Fluids will reduce blockages in your sinuses.

While water may be your first choice to remain hydrated, you can also retain fluids through other foods and beverages including:

• broth soups
• ice cubes
• tea
• water-based vegetables and fruits

6. Relaxation techniques

Your sinus pressure may cause you to feel tension in your head, face, and neck. Biofeedback therapy, an alternative treatment method that teaches you how to control your bodily functions, can relieve this pressure.

This method has had proven success in relieving headaches, incorporating deep breathing exercises and meditation to achieve relaxation and reduce pain. Yoga, meditation, and other relaxation techniques can help to reduce pain and pressure from sinus infections.

7. Exercise

Similar to yoga, exercise can reduce sinus pressure. Physical activity can increase blood circulation and temporarily relieve congestion to ease breathing. Although uncomfortable to perform while being sick, physical activity can help to improve your recovery time and speed healing.

Outlook

Sinus pressure symptoms can be painful and uncomfortable. In addition to using traditional treatment methods like decongestants and pain relievers, alternative home remedies can also boost your recovery.

If you continue to experience sinus pressure symptoms after a week, or if they begin to worsen, seek medical attention. This could be a sign of a more serious infection that may require prescribed antibiotics.