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Headache and ice pack: where to put the cold and which shape to buy
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- Migraine ice cap or head wrap with gel inserts. Best for: Migraine pain around the forehead, temples and back of the head. See options on Amazon
- Neck cold wrap with gel pack. Best for: Headaches that come with tight neck muscles. See options on Amazon
- Gel eye mask that can be chilled. Best for: Resting in a dark room with cold over the eyes. See options on Amazon
- Hot and cold gel pack for neck and shoulders. Best for: Tension type headaches when you are not sure whether heat or cold suits you. See options on Amazon
What cold can and cannot do for a headache
An ice pack does not treat the cause of a headache. It is a comfort measure. Mayo Clinic's migraine self care advice lists temperature therapy alongside turning down lights and noise, and says ice packs have a numbing effect that may ease pain. For tension type headaches, Mayo Clinic says rest, ice packs or a long, hot shower may be all you need, and that heat or ice on sore muscles may ease the headache.
So the honest answer is that cold is worth trying, and that some people prefer warmth. There is no single right temperature.
Where to put the ice pack
- Forehead and temples. A common spot during a migraine. A wrap or cap holds the cold here without your hands.
- Back of the neck. Mayo Clinic mentions both the head and the neck as places to apply cold or heat. A neck wrap suits headaches that start with tight neck muscles.
- Over the eyes. A cold eye mask blocks light at the same time, which fits the Mayo Clinic advice to rest in a dark, quiet space.
If tight neck and shoulder muscles feed your headaches, our guides to neck stretches for headaches and the pillow for headaches and neck pain may help between episodes.
Headache cold pack shapes compared
| Shape | Fits best | Trade-off |
|---|---|---|
| Ice cap or head wrap | Migraine pain around the forehead, temples and back of the head | Can feel snug, choose a stretchy fit |
| Neck cold wrap | Headaches with tight neck muscles | Does not cover the forehead |
| Gel eye mask | Resting in the dark with cold over the eyes | Small coverage area |
| Hot and cold gel pack | People who switch between heat and ice | Heat needs care on a low setting |
Using cold on your head and face safely
The skin on the face and scalp is thin, so treat cold there with care. The Aneurin Bevan University Health Board guidance on using ice safely says to wrap ice in a damp tea towel to avoid damaging your skin, and to apply it for up to 10 minutes, 2 to 3 times a day. It also says not to use ice packs if you have Raynaud's disease, known poor circulation, hypersensitivity to cold, or poor sensation or numb skin, especially with diabetes, and never over broken skin.
- Use a fabric covered cap or mask, or wrap the pack in a thin cloth.
- Keep sessions short, then let the skin warm before another round.
- Do not fall asleep with a frozen pack on your face or eyes. Stop before you nap.
- Stop if the skin turns very pale, blotchy or painful, or goes numb.
- If cold makes the pain worse, try warmth instead. Mayo Clinic says either can help a tension type headache.
Other comfort steps that pair well with cold
- Darkness and quiet. Mayo Clinic notes light and sound can make migraine pain worse.
- A little caffeine, carefully. Mayo Clinic says small amounts may relieve migraine pain as it starts, but too much too often can lead to withdrawal headaches.
- Short naps. Mayo Clinic says naps longer than 20 to 30 minutes can make it harder to sleep at night.
- Watch the pain relievers. Mayo Clinic warns that repeated use of over the counter pain relievers can cause another type of headache.
- Water. The NHS suggests drinking fluids and resting.
Headaches that need help, not an ice pack
The NHS says to call 999 or go to A&E for a headache that started suddenly and is extremely painful, follows a head injury within the last 3 months, or comes with a seizure, numbness or weakness, trouble speaking or walking, confusion, loss of vision, a very high temperature with a stiff neck, or a rash that does not fade under a glass. It advises urgent help for a headache with vision problems, vomiting, jaw pain when eating or a tender scalp, or one made worse by coughing or bending.
What to look for when you buy
Migraine ice cap or head wrap with gel inserts
Best for: Migraine pain around the forehead, temples and back of the head
Mayo Clinic suggests cold packs on the head during a migraine. A stretchy cap holds the cold in place so you can lie still in the dark.
Watch out: Avoid a cap that feels tight. Pressure on top of cold can add discomfort.
See options on AmazonNeck cold wrap with gel pack
Best for: Headaches that come with tight neck muscles
Mayo Clinic mentions the neck as well as the head for hot or cold packs, and suggests heat or ice on sore muscles for tension type headaches.
Watch out: Keep a fabric layer against the skin and take it off before you sleep.
See options on AmazonGel eye mask that can be chilled
Best for: Resting in a dark room with cold over the eyes
It combines cold with the darkness Mayo Clinic suggests for migraine relief.
Watch out: Chill it in the fridge or freezer only as the maker directs, and do not sleep in a frozen mask.
See options on AmazonHot and cold gel pack for neck and shoulders
Best for: Tension type headaches when you are not sure whether heat or cold suits you
Mayo Clinic says heat or ice, whichever you prefer, may ease a tension type headache.
Watch out: Use heat on a low setting and keep sessions short.
See options on AmazonQuestions people ask
- Does an ice pack help a headache?
- It may. Mayo Clinic says ice packs have a numbing effect that may ease migraine pain, and that heat or ice on sore muscles may ease a tension type headache.
- Where should I put an ice pack for a headache?
- Mayo Clinic suggests the head or neck. Many people use the forehead and temples for a migraine and the back of the neck for a tension type headache.
- Is heat or ice better for a tension headache?
- Mayo Clinic says to use whichever you prefer on sore muscles. Some people also find a long hot shower helps.
- Can I put an ice pack directly on my forehead?
- No. The Aneurin Bevan University Health Board guidance says to wrap ice in a damp tea towel to avoid damaging your skin, and to limit sessions to about 10 minutes.
- When is a headache an emergency?
- The NHS lists a sudden, extremely painful headache, a headache after a head injury in the last 3 months, or one with weakness, confusion, vision loss, a stiff neck and high temperature, or a rash.
Sources
- Migraines: Simple steps to head off the pain (mayoclinic.org), Mayo Clinic
- Tension headache: Diagnosis and treatment (mayoclinic.org), Mayo Clinic
- Headaches (nhs.uk), NHS
- Using Ice Safely (movebettergwent.nhs.wales), Aneurin Bevan University Health Board (NHS Wales)