Whether you want to avoid medications, or haven’t found success with conventional medicine, natural migraine remedies offer an opportunity to control and prevent your migraines. According to Migraine.com readers, over 50% have tried a natural migraine treatment to relieve or prevent their migraines. We’ve rounded up 30 of our favorite natural migraine treatments for you to try. These include:

  • At-home remedies
  • Lifestyle changes
  • Yoga
  • Massage
  • Meditation
  • Essential oils
  • Acupuncture
  • Biofeedback
  • Chiropractic
  • Herbs
  • Vitamins and supplements

As always, talk to your doctor before using any of these therapies.

What at-home methods work for natural migraine relief?

Your first stop for migraine relief should be at home. What can you do now?

  • Check your diet
  • Try ice packs
  • Stay hydrated
  • Look into your birth control or other medications
  • Reduce stress
  • Exercise
  • Improve your posture

Diet, first

First, check your diet. Keeping a migraine tracker is essential for rooting out migraine triggers that could be causing your pain. Common migraine triggers include foods that contain:

  • Sugar
  • Preservatives
  • Artificial flavoring
  • Alcohol
  • Aspartame
  • Sulfites
  • Nitrites

Or, your migraines may be related to gluten. Dr. Axe explains how a gluten sensitivity could lead to headaches or migraines. By finding these migraine triggers and then eliminating them from your diet, you can help prevent migraines before they start. While tracking your migraine triggers and aiming for a great migraine diet may seem too easy, many find that they can reduce the number of headaches they get each month just by using this tip.

30 Of The Best Natural Migraine Treatment Options | PainDoctor.com

What else? 

If you suffer from migraines, you’ve heard it before, but seriously stay hydrated. Alexander Mauskop, MD, recommends his patients drink a few glasses of water right when they feel a migraine coming on. Even better? Sometimes that trick can actually stop the migraine in its tracks.

Next, look into your birth control or other medications. The hormones in birth control can lead to headaches and migraines, and other hormonal fluctuations related to menstruation can too. Our post on the topic covers how you can prevent these menstrual migraines and treat them when they do occur. Finally, if you’re suffering from multiple migraines a month, talk to your doctor if you’re taking any medications that could be leading to these migraines.

Reduce stress

Finally, bringing stress reduction techniques into your day is one of the best preventative measures for reducing migraine occurrence. That means exercise, relaxation methods we’ll discuss below, and other ways to reduce demands on you and your time.

Also consider improving your posture. Sitting in a chair all day with your chin jutting forward puts incredible stress on your neck and shoulders. It can also lead to tension headaches or encourage migraines. EverydayRoots.com suggests:

“Try using an ergonomic chair if you’re sitting down a lot, and make a conscious effort to sit up tall but relaxed, with your shoulders back, your chest open, and your neck not sticking too far forward. Working on strengthening core muscles helps a lot with posture, since balance and the strength to support ourselves properly comes from mostly from our center.”

Finally, when migraines do hit, try ice packs. As Carolyn Bernstein, MD, explains on Prevention.com, “ice is an anti-inflammatory” and can help reduce migraine pain.

What are the best therapies for natural migraine relief? 

Once you’ve exhausted these at-home remedies, it’s time to turn to more structur