Migraines are brutal. It could either be once in a lifetime experience but it could be a chronic condition. Painkillers, IVs, dark rooms, headache balms, nausea meds, and earplugs basically become a part of life. Traveling without them is pure torture.
You’ve probably heard all sorts of quick fixes. For instance, soaking your feet in hot water while slumping over. Ice packs are another common trick. Since migraines cause extra blood flow to the brain, applying ice can constrict blood vessels help numb the pain, and reduce inflammation. But where should you put the ice pack for the best relief? Directly on the pain site, or is there a better spot?
Credit: Envato Elements/ wayhomestudioo
Best Places to Put an Ice Pack for Migraine Relief
Forehead and the Temples
The temples and forehead are where you feel the most pressure during a migraine. You might feel a throbbing or tension in this area during a migraine attack. Cooling this area constricts blood vessels and dulls the pain.
How to apply:
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Lie down in a dark, quiet room.
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Place the ice pack directly on your forehead. Try to cover both temples if possible.
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Keep it there for 10-15 minutes, then remove it for a few minutes before reapplying.
Bonus Tip: Use a soft cloth between your skin and the ice pack to prevent frostbite.
Back of the Neck (Base of Skull)
This is where your brainstem is, which plays a big role in pain signals. It also controls blood flow to the brain. Cooling this spot reduces inflammation and slows down nerve activity which helps to dull the migraine.
How to apply:
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Sit in a relaxed position.
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Place the ice pack at the base of your skull, right where your neck meets your head.
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Hold it there for 15-20 minutes before taking a break.
Bonus Tip: If your neck feels tense, try alternating between cold and warm packs to loosen up tight muscles.
Over the Eyes
Bright light sensitivity is common with migraines. Cooling your eyes reduces pressure and soothes tension headaches.
How to apply:
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Close your eyes and place a soft, flexible gel ice pack over them.
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Keep it in place for 10-15 minutes.
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Rest in a dark room for the best results.
Bonus Tip: If the cold feels too intense, try a damp washcloth chilled in the fridge instead.
On the Jawline (Temporomandibular Joint - TMJ)
If you clench your jaw or grind your teeth, your TMJ could be making your migraines worse. Ice helps relax the muscles and ease tension headaches.
How to apply:
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Place the ice pack right on the sides of your jaw, near your ears.
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Hold it for 10-15 minutes while keeping your jaw relaxed.
Bonus Tip: If you suspect TMJ is triggering your migraines, try sleeping with a mouthguard.
Between the Shoulder Blades
Tension in your shoulders and upper back can trigger migraines. Cooling this area helps relax the muscles and reduce pain.
How to apply:
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Sit or lie down comfortably.
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Place a long ice pack (or frozen towel) between your shoulder blades.
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Hold it for 15-20 minutes while taking deep breaths.
Bonus Tip: Pair it with light stretching for even better relief.
On the Wrists or Feet (Circulation Trick)
Cooling your extremities can help pull heat away from your head and regulate circulation. This trick is great if your migraines come with nausea or dizziness.
How to apply:
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Soak a washcloth in ice water and wrap it around your wrists.
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Alternatively, place an ice pack on the tops of your feet or at the arches.
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Keep it in place for 10-15 minutes.
Bonus Tip: This works well while using ice on your neck or forehead at the same time.
Along Your Spine
If your migraines come with stiffness or body tension, cooling your spine can calm your nervous system.
How to apply:
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Lie down and place an ice pack along the upper part of your spine (around the shoulder blades).
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Keep it there for 15-20 minutes.
How Long Should You Use an Ice Pack?
10-20 minutes max per session to avoid skin damage. If needed, take a break for at least 30 minutes before reapplying.
Extra Tips for Using Ice Packs Safely
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Wrap the ice pack in a thin towel to avoid frostbite.
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Don’t apply ice for too long. You don’t want to make your skin numb.
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Use gel packs or frozen rice bags for flexibility and comfort.
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Pair it with relaxation techniques (deep breathing, lying in a dark room).
Final Thoughts
If you suffer from migraines, an ice pack can be a simple but effective way to get relief. The best spots to target are your neck, forehead, temples, eyes, jaw, back of the head, and even your wrists and feet for circulation benefits. Try different placements to see what works best for you.
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