How to Use Essential Oils for Headaches

Picture this: You have something incredibly important to do – whether it's finishing a work project, getting ready for a big event, or tackling a long to-do list. You're in the zone and fully focused, when all of a sudden, out of nowhere, a throbbing headache hits. It starts as a dull ache and quickly turns into a full-blown, pounding pain that renders you powerless. Your mind goes blank, and it feels like there's no way to get anything done with this pressure pressing in from all sides. What are you to do?

In moments like this, reaching for a bottle of over-the-counter pain reliever is most people’s first instinct. But there’s a non-invasive natural remedy option: essential oils. These potent plant extracts have been used for centuries to ease pain, relax the mind, and calm the body. Essential oils can offer quick relief for headaches by soothing tense muscles, improving circulation, and reducing stress – all without the side effects that often come with synthetic medications.

​​Whether you're dealing with a tension migraine, a sinus headache, or one brought on by stress or an unknown cause, the right essential oils can help you reclaim your day. In this article, we’ll explore how to use essential oils for headaches, sharing helpful tips and tricks for application and their benefits. You’ll learn about the top 5 essential oils for headaches and we’ll share our favorite essential oil headache relief roller recipe you can easily make at home. Let’s dive into how you can use these powerful natural tools to combat headaches and get back on track.

Essential oils are natural aromatic compounds found inside the petals, leaves, stems, roots, and bark of plants. They are commonly extracted from the plant through steam distillation and bottled up as concentrated liquids. Essential oil headache relief happens in primarily two different ways: topical application and inhalation. A systematic review of 12 scientific studies examining aromatherapy for pain management found that both these application methods showed significant success in soothing pain [1]. 

Some aromatic plants contain essential oils that can reduce stress and anxiety, relaxing tense muscles that may be contributing to tension and headaches. Others have volatile oils that are thought to help improve blood circulation, which can reduce pain. Additionally, certain essential oils have aromatic compounds with anti-inflammatory and analgesic properties that can relieve pain when applied topically. When these essential oils are on the skin, they are also inhaled, further providing pain relief through aromatherapy. 

A recent 2024 research study explains: “Essential oils can modulate the activity of pain receptors, neurotransmitters, inflammatory mediators, and immune cells, as well as influence the psychological and emotional aspects of pain [2].” Essential oils are thought to relieve pain by interacting with olfactory receptors in the nose, which send signals to the brain. These signals can trigger the release of hormones that promote relaxation and may reduce pain perception by influencing neurotransmitters and inflammatory responses in the body. Still, further research is necessary to clarify the underlying mechanisms involved.

So, you might be wondering where to put essential oil for headaches. Some essential oils, like Peppermint and Rosemary, are more effective when applied topically right where it hurts, while others work best through inhalation as aromatherapy. Some oils can be beneficial in both ways. Let’s break down each method.

For most essential oils, it’s very important to dilute them before applying them topically to the skin. Essential oils are potent and highly concentrated and can cause adverse skin reactions if they’re not properly diluted. Essential oil is diluted by mixing it with a carrier oil like jojoba, coconut, sesame, olive oil, or your favorite oil. The dilution ratio varies depending on the intended purpose of the oil mixture, who is using it, and what aromatic plant is being used. 

For example, a 5-20% dilution ratio may be used for localized pain or acute first aid use, while a 1-4% dilution ratio is generally recommended for beauty products and massage oils. It's typically recommended that smaller dilution ratios are used with children, elderly, pregnancy, underlying health conditions, and sensitive skin. To learn more about dilution ratios and specific dilution directions, click here to visit our Essential Oil Dilution Guide.

In general, the best places to put diluted essential oil for headaches are on your forehead, the back of your neck, and behind your ears. You can even make your own massage oil ​​by diluting essential oils into a carrier oil to be used as a gentle scalp or neck massage to melt away tension. If you decide to apply diluted oils to your temples, be very cautious to avoid the area near your eyes, as the fumes from the oils can cause irritation if they get too close. 

To enjoy the aromatherapy of therapeutic aromatic plants, you can use them in a variety of different ways:

Essential oil diffuser: This device is used to disperse essential oils into the air, allowing their aromatic compounds to be inhaled.


Natural incense: Be sure to burn all-natural incense without any added synthetic ingredients (chemical additives can often cause headaches!)


Hydrosol: Aromatic water created by the steam distillation of aromatic plant material, containing mild, water-soluble plant compounds and a trace of essential oil. It’s often used in skincare and aromatherapy for its gentle, soothing properties, and can be sprayed directly on the skin or in the air.


Herbal steaming: This is an age-old practice that involves inhaling the steam produced from boiling water infused with herbs, which helps open pores, clear the sinuses, and allows the beneficial compounds from the herbs to be absorbed through the skin and respiratory system (click here to read our DIY Herbal Steaming blog).


Herbal baths: Herbal bathing is a self-care practice of soaking in warm bath water infused with herbs, flowers, or essential oils to promote relaxation and support overall well-being. By adding herbs or diluted essential oils to bathwater, the beneficial compounds are absorbed through the skin and inhaled through the steam.
The warm water and steam also helps reduce stress and tension, bringing headache relief.

So, which essential oil helps headaches? Let’s explore our favorite amazing aromatic oils that can help.

Peppermint is known as one of the best essential oils for headaches. Peppermint leaves and oil contain high levels of menthol, an aromatic compound well-known for its topical analgesic properties, which can help alleviate pain when applied to the skin. This cooling herb not only soothes discomfort but also helps relax tense muscles, making it particularly effective for tension-related headaches. In fact, a 2015 study found that menthol gel significantly reduced pain in participants suffering from acute migraine attacks [3].

How do you apply Peppermint oil for headaches? Dilute it with a carrier oil and apply it to your forehead, behind the ears, and the back of your neck. Be sure to avoid contact with or near your eyes, as the oil can cause irritation near sensitive places. Note: The dermal maximum for Peppermint essential oil is 5.4% for topical use on adults. A safe dilution ratio is typically 0.5 to 2.5%. Do not apply Peppermint essential oil to or near the face of children under the age of 6 [4].

Eucalyptus, renowned for its analgesic, anti-inflammatory, and astringent properties, has been used for centuries to relieve pain both topically and through aromatherapy. Its analgesic effects make it particularly effective for soothing sore muscles, aching joints, and arthritis when applied to the skin. Eucalyptus is a common ingredient in many over-the-counter pain relief creams and ointments, such as Icy Hot, for its soothing benefits.

When inhaled, its aroma helps open the airways, encouraging deeper breathing and improved oxygen circulation, which can be especially beneficial for relieving sinus headaches. Eucalyptus also offers the added benefit of enhancing mental clarity and function, which can often feel diminished during a headache.

How to use Eucalyptus essential oils for headaches: You can inhale the aromatics through herbal steaming, an essential oil diffuser, hydrosol, or natural incense; hang fresh Eucalyptus leaves in your shower; or apply a chest rub or diluted massage oil to your chest and neck. Note: The dermal maximum for Eucalyptus essential oil is 20% for topical use on adults [4]. Do not apply Eucalyptus essential oil to or near the face of children under the age of 10.

Lavender is a soothing aromatic plant that helps calm the nervous system and can alleviate stress-induced headaches. It is known to have many ​​herbal energetics and actions, including analgesic, antidepressant, anti-inflammatory, anti-stress, calmative, and sedative qualities. Thanks to its anti-spasmodic nature, Lavender can help relax muscles and reduce tension, easing pain associated with tension or migraine headaches. A 2012 scientific study found that the inhalation of Lavender essential oil significantly reduced pain severity in those with migraine headaches [5]. 

How to use Lavender oil for migraine headache: You can inhale the aroma via herbal steaming, an essential oil diffuser, hydrosol, or natural incense; add the flowers to your next herbal bath; indulge in a Lavender oil massage; or apply a diluted oil mixture to your neck or forehead.

Chamomile is most famous for its calming qualities, which help reduce tension and stress, especially for tension headaches. This beautiful floral can ease headache pain both topically and via aromatherapy due to its anti-inflammatory, antispasmodic, and analgesic properties. It can also soothe the nervous system, especially during times of anxiety or restlessness, and has an affinity for addressing headaches, insomnia, nervous tension, migraines, and stress-related complaints.

How to use Chamomile essential oils for headaches: You can inhale the aroma through herbal steaming, an essential oil diffuser, hydrosol, or natural incense; incorporate it into an herbal bath; or apply a diluted oil mixture to your forehead, neck, temples, or pressure points.

Rosemary is known for its antispasmodic properties and is considered a cephalic, which refers to anything related to the head or brain. A cephalic herb is believed to stimulate or benefit the brain and improve mental clarity, focus, and cognitive function. Cephalic herbs are traditionally used in herbal medicine to support the nervous system, enhance memory, and alleviate conditions like headaches or mental fog. Rosemary is also thought to be a circulatory stimulant, further contributing to its pain-relieving properties.

How to use Rosemary essential oils for headaches: Massage the diluted oil into your scalp for headache relief. Bonus – Rosemary oil is also believed to promote hair growth, heal the scalp, provide deep moisturization, and clear up dandruff. Note: There are different chemotypes of Rosemary essential oil available: for sale, mainly Salvia rosmarinus ct. verbenone and Salvia rosmarinus ct. cineole. Salvia rosmarinus ct. verbenone is generally considered more gentle and an appropriate choice for topical use. Essential oil safety experts recommend using a 2% or below dilution ratio and the dermal maximum for Salvia rosmarinus ct. verbenone essential oil is 6.5% for topical use on adults [4]. Avoid use during pregnancy, breastfeeding, and with children under 2 years of age. 

It's important to remember that when you’re using essential oils, each oil works differently for each person. An oil that relieves a particular type of headache for one person might not have the same effect on another. You'll need to experiment to find which oils work best for the types of headaches you experience.

Always dilute essential oils before applying them to the skin to prevent irritation. It's especially important to keep essential oils away from your eyes and mucous membranes, as their potency can be too strong for these sensitive areas. Even areas close to your eyes, like the temples, may be too intense for some people. 

If you're pregnant or breastfeeding, it's best to consult with a qualified healthcare practitioner before using essential oils. Additionally, essential oil safety experts recommend performing a skin patch test on a small area before applying new oils more broadly to ensure there’s no adverse reaction. Essential oils are only to be used for aromatherapy and topically, not internally. For more safety tips, check out our Essential Oil Safety Guide here.

This simple DIY essential oil headache relief roller recipe combines the potent powers of Peppermint, Rosemary, and Lavender oils to help relieve headaches, migraines, stress, and more.

Ingredients & Tools:

10 ml glass roller bottle 


Small funnel or dropper


4 drops of Peppermint (Mentha piperita) essential oil

2 drops of Rosemary (Salvia rosmarinus ct. verbenone) essential oil

1 drop of Lavender (Lavandula angustifolia) essential oil


Extra virgin olive oil (or substitute a carrier oil of your choice)

Instructions:

1. Carefully count the drops of your essential oils as you add them to your clean and empty roller bottle.

2. Fill up the rest of the bottle with extra virgin olive oil or your carrier oil of choice using a small funnel or glass dropper. 

3. Place the roller ball top and cap on the glass roller bottle and give the bottle a gentle shake to mix up the oils.

4. Label your oil roller with its name, ingredients, and date.

5. Keep it with you at all times for those moments when you need it most! Simply roll the oil onto your forehead, behind the ears, or your neck for headache relief. Take a few deep breaths and soak in the aromas.

When using aromatherapy and incense for headache relief, it’s essential to burn all-natural incense made without synthetic ingredients. Many conventional incense products contain chemical additives like artificial fragrances and fillers that can release irritants into the air, often leading to or exacerbating headaches. All-natural incense is crafted from pure plant materials, providing a clean, therapeutic aroma. These natural elements help calm the senses and reduce tension without the risk of inhaling potentially harmful chemicals. For effective headache relief, stick to high-quality, natural incense to enjoy the soothing benefits of aromatherapy safely.

Article Written By Melissa Szaro

1. Lakhan, S.E., Sheafer, H., & Tepper, D. The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis. Pain Res Treat. Epub 2016 Dec 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/


2. Bezerra Girão, D.K.F., Cardoso, C.C., & Oliveira Silva, R.F. Effect of essential oils on pain management: what do we know and where do we go? Brazilian Journal of Health, Aromatherapy, and Essential Oil. Vol. 1 No. 1 (2024): Jan. - Dec. https://doi.org/10.62435/2965-7253.bjhae.2024.bjhae2 


3. St Cyr, A., Chen, A., Bradley, K.C., Yuan, H., Silberstein, S.D., Young, W.B. Efficacy and Tolerability of STOPAIN for a Migraine Attack. Front Neurol. 2015 Feb 4;6:11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316718/


4. Tisserand, Robert, and Young, Rodney. Essential Oil Safety: A Guide for Health Care Professionals. Churchill Livingstone. 2013.

5. Sasannejad, P., Saeedi, M., Shoeibi, A., Gorji, A., Abbasi, M., Foroughipour, M. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 67(5):288-91. Epub 2012 Apr 17. https://pubmed.ncbi.nlm.nih.gov/22517298/

© 2024 The Northwest School of Aromatic Medicine. All rights reserved.

*The statements above have not been evaluated by the FDA, and are for educational purposes only. This article is not intended to diagnose, treat, cure, or prevent any disease. This article should not be taken as medical advice. Please consult your physician before you use this information for health purposes.