Getting into an ice bath might seem like an extreme way to tackle a relentless migraine or throbbing headache. But could this chilly plunge offer real relief? For many sufferers, the idea of immersing themselves in cold water may not be so daunting if it promises pain relief.
Studies show that while ice baths might help, targeted cold therapy on specific parts of the body, particularly the neck, has the most evidence for relieving migraine and headache pain.
In this article, we will explore:
- How ice baths might help with migraines and headaches
- The science behind cold therapy for pain relief
- Proven methods of cold therapy that are most likely to be effective
The Science Of Cold Therapy For Migraine Relief
Cold Therapy can Ease Migraine Pain
Researchers have conducted an extensive study [1] on how cold treatments can benefit people with migraines. They reviewed various types of cold therapy, including:
- Headbands and caps with cooling gel
- Cooling treatments inside the mouth
- Methods to monitor and control skin temperature
- Cold wraps used along with massages
The study examined past research involving adults who used these cold therapy methods for migraines. The findings were promising:
- Cold treatments were effective at quickly reducing migraine pain.
- Pain relief was most notable within the first 30 minutes of using the treatments.
However, it remains unclear if these cold therapies provide long-term relief or help with other symptoms like nausea.
Cold Therapy Can Help Alongside Medication
Migraines often bring along autonomic symptoms, which are problems related to the nervous system that controls automatic body functions like heart rate. There was some research aimed that looked into if hydrotherapy could help fix these issues, thereby reducing migraine pain.
In the study [2] 40 people who frequently suffered from migraines were split into two groups. One group just took their regular migraine medicines, while the other group got both these medicines and hydrotherapy. This hydrotherapy treatment involved baths for the arms and feet and a cold massage on the head, done daily for 45 days.
Those who received hydrotherapy along with their medication saw a bigger decrease in their migraine symptoms compared to the group that only took medication. Specifically, they had fewer and less intense headaches. There were also improvements in their heart rate variability, indicating better function of the autonomic nervous system.
This study suggests that adding hydrotherapy to standard migraine treatments can:
- Reduce headache frequency and severity
- Improve the functioning of the nervous system in people with migraines
These findings open up new possibilities for treating migraines and highlight the potential benefits of cold-based therapies.
Neck and Head Cooling Can Lessen Migraine Severity
Cooling Neck Wrap Study
In another study [3], scientists tested whether using a special ice wrap around the neck could help reduce migraine symptoms by cooling the carotid arteries—the major blood vessels in the neck. The study involved 55 frequent migraine sufferers using this cooling neck wrap.
- Procedure: Participants wore the ice wrap right at the onset of a migraine.
- Results: The findings were promising, showing a notable reduction in migraine severity when the wrap was used early.
Gel Cap Cooling Study
Researchers also explored how applying cold directly to the head could benefit migraine sufferers [4]. This study focused on 26 patients who wore a gel cap filled with a cold substance during two separate migraine attacks, each session lasting 25 minutes.
- Procedure: Patients recorded the severity of their headaches at various intervals: just after the therapy 25 minutes, 1 hour, 2 hours and 3 hours post-treatment.
- Results: There was a significant decrease in headache severity just 25 minutes after beginning treatment for both migraine attacks.
These studies demonstrate that targeted cooling on the neck and head can significantly relieve migraine symptoms.
Can a Full Body Ice Bath Help a Migraine?
So, what about taking a full-body ice bath for a migraine? While it might sound like a good idea to cool down your whole body, there isn’t much research to show that this helps specifically with migraines. There is evidence to suggest that temperature changes can trigger headaches or make them worse [5], so cold, or cold water therapy should be tested cautiously when using them for treating a headache or migraine.
Cold treatments like putting something cool on your neck or head have the most solid tested information for possibly helping with migraine or headache pain. This is probably because these treatments focus on the head and neck area, where important blood vessels are, especially when you start the therapy as soon as the migraine begins.
This means putting the back of the neck and head in ice water, or a face bath may be a better option. A full-body ice bath might feel refreshing, but we need more studies to see if it’s actually effective for migraines like the other targeted cooling methods. With those thoughts, let’s look at how the benefits of an ice bath, could potentially in some cases.
Potential Benefits of Ice Baths For Migraines or Headache
Enhancing Blood Flow
When the head doesn’t get enough blood flow, it can cause headaches because the brain isn’t getting enough oxygen and nutrients. This can happen when blood vessels get too tight, leading to pain. Ice baths may help by improving blood flow in the head, as cold has shown signs of help improve tissue oxygenation [6].
They do this through vasoconstriction (making blood vessels narrower) and then vasodilation (making them wider). This helps blood flow better, bringing more oxygen and nutrients to the brain. This could, in theory, reduce headaches and also support brain health.
Mood Elevation
Headaches can get worse because of mental stress, anxiety, and depression. These feelings can make your head and neck tense, leading to more headaches. Cold water immersion does have some merit behind it for uplifting one’s mood.
The cold can trigger an increase in a brain chemical called norepinephrine [7], which improves mood and helps with the sadness that often comes with long-term headaches. Feeling better emotionally can also help you handle headache pain better.
Pain Numbing
How we feel pain can affect how bad a headache is. When we’re in pain, our body can become tense and stressed, making headaches worse. Ice baths can numb this pain by slowing down the nerves that send pain signals.
It may also make the body release endorphins, natural chemicals that reduce pain and stress [8]. This can help at least temporarily pause the cycle of pain and stress that makes migraines worse.
Stimulating the Lymphatic System
Headaches can be caused by toxins and inflammation in the body, which can irritate the brain and tissues around it. The lymphatic system can help remove these toxins.
As cold exposure can spark the immune system [9], it may help the lymphatic system better remove toxins and reduce inflammation, which can cause headaches. This could be beneficial for people with ongoing headaches, where inflammation and toxin buildup are common.
Combatting Fatigue
Feeling tired, both physically and mentally, can trigger headaches. This tiredness can strain the body’s systems and make you more likely to get headaches. Ice baths can help by making you feel more awake and energetic.
Cold exposure may also reduce fatigue through the reduction of muscle pain and by speeding muscle recovery[10]. This can help fight the tiredness that comes with long-term head pain and improve how well you think and focus.
Help Relieve Anxiety
Stress and anxiety are common causes of headaches, including tension headaches and migraines. The body’s response to stress involves different brain chemicals that can affect headaches.
Cold water therapy increases dopamine in the brain, a chemical linked to motivation and happiness. This may help manage stress, a common cause of headaches, and provide both immediate relief and long-term benefits for mental health and headache management.
Lowering Stress Hormones
High levels of stress hormones, like cortisol, can cause and worsen headaches. Constant stress can make these hormone levels go up, making the nervous system more sensitive and leading to more headaches. Regular cold water therapy can reduce these stress hormones.
Lowering cortisol may reduce how often and how severe stress-caused headaches are. This can help the body stay more balanced, improving overall health and reducing the chances of getting headaches from stress.
Promoting Restful Sleep
Not sleeping well can lead to headaches and migraines. Poor sleep can make the body more sensitive to pain, more stressed, and less healthy overall, causing more head pain. Ice baths can help by relaxing the body and reducing stress, which is generally good for sleep.
The cool-down after an ice bath can also help start the sleep process.
Risks of Using Ice Bath For Migraines and Headaches
Cold immersion can be risky because it makes your body very cold very quickly. This can cause problems like making your heart beat too fast, raising your blood pressure, and causing stress to your body. It’s especially risky for people with heart problems or other health issues.
Those new to cold water therapy want to be especially careful of the temperature of the water and avoid staying in it for too long. Getting the water as can as possible doesn’t make it the best temperature for a cold plunge.
Remember that while there are many possible benefits, some people, especially those who get migraines often, might find that cold things like drinking cold water can actually cause headaches.
It’s important to remember that doctors don’t usually use cold treatments like ice baths for migraines yet. More studies are needed to understand how well they work. Plus, some people who are sensitive to cold might get more headaches in the winter.
In summary, while ice baths might help with migraine pain for some, they can be risky and might even make headaches worse for others. It’s always a good idea to talk to a doctor before trying new treatments for migraines.
Ice Bath Alternatives for Migraines
Migraines can be debilitating, but there are several cold therapy alternatives to getting in full-on ice bath that can help alleviate their symptoms. These methods focus on applying cold temperatures to key areas like the neck and head, providing relief through targeted cooling.
Ice Packs for Neck
Using ice packs on the neck can be particularly effective for migraine relief. The neck is a crucial area where many nerves and blood vessels converge before reaching the head. Applying an ice pack to this area can reduce inflammation and numb pain. It’s recommended to wrap the ice pack in a thin cloth to protect the skin and apply it for about 15–20 minutes. This method can be especially helpful in reducing the intensity of a migraine at its onset.
Cold Shower Focusing on Head and Neck
Taking a cold shower that focuses on the head and neck area can also be beneficial. The cold water can help constrict blood vessels, which may reduce headache severity. Additionally, the overall cooling effect of the shower can provide a refreshing and rejuvenating sensation, which might help alleviate some migraine symptoms. Start with a lukewarm shower and gradually decrease the temperature to a comfortable cold level, ensuring to focus the water flow on the back of the neck and head.
Partial Immersion
For those willing to try a more intense approach, a variation of a face ice bath might be effective. This involves submerging the back of the head in cold for a short duration. The shock of the cold water can trigger the body’s “dive response,” which can lower heart rate and blood pressure, focusing on head cooling.
In all these methods, it’s crucial to listen to your body and avoid overexposure to cold temperatures. If discomfort or pain increases, discontinue the method immediately. As with any migraine treatment, it’s best to consult with a healthcare professional before to ensure it can be a helpful therapy alongside medication and other treatments.
See our full guide on the best ice bath alternatives for cold therapy, for more info on options to safely reap the benefits of cold therapy for migraines, headaches, and more!
References
- Hsu, Yu-Yun et al. “Cold intervention for relieving migraine symptoms: A systematic review and meta-analysis.” Journal of clinical nursing vol. 32,11-12 (2023): 2455-2465. doi:10.1111/jocn.16368
- Sujan, M U et al. “Influence of hydrotherapy on clinical and cardiac autonomic function in migraine patients.” Journal of neurosciences in rural practice vol. 7,1 (2016): 109-13. doi:10.4103/0976-3147.165389
- Sprouse-Blum, Adam S et al. “Randomized controlled trial: targeted neck cooling in the treatment of the migraine patient.” Hawai’i journal of medicine & public health : a journal of Asia Pacific Medicine & Public Health vol. 72,7 (2013): 237-41.
- Ucler, Serap et al. “Cold Therapy in Migraine Patients: Open-label, Non-controlled, Pilot Study.” Evidence-based complementary and alternative medicine : eCAM vol. 3,4 (2006): 489-93. doi:10.1093/ecam/nel035
- Yang, Albert C et al. “Patients with migraine are right about their perception of temperature as a trigger: time series analysis of headache diary data.” The journal of headache and pain vol. 16 (2015): 533. doi:10.1186/s10194-015-0533-5
- Yeung, Simon S et al. “Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise: A Randomized Controlled Study.” Medicine vol. 95,1 (2016): e2455. doi:10.1097/MD.0000000000002455
- Brenner, I K et al. “Immune changes in humans during cold exposure: effects of prior heating and exercise.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 87,2 (1999): 699-710. doi:10.1152/jappl.1999.87.2.699
- Sprouse-Blum, Adam S et al. “Understanding endorphins and their importance in pain management.” Hawaii medical journal vol. 69,3 (2010): 70-1.
- Janský, L et al. “Immune system of cold-exposed and cold-adapted humans.” European journal of applied physiology and occupational physiology vol. 72,5-6 (1996): 445-50. doi:10.1007/BF00242274
- Shevchuk, Nikolai A. “Possible use of repeated cold stress for reducing fatigue in chronic fatigue syndrome: a hypothesis.” Behavioral and brain functions : BBF vol. 3 55. 24 Oct. 2007, doi:10.1186/1744-9081-3-55
