Pregnancy Headaches

What's Safe for Relief + What Matters Most

I remember the first time a pregnancy headache kept me from getting out of bed. I was perhaps nine weeks in — drained, nauseated and doing my best to avoid exploding at work — when a dull ache behind my eyes morphed into something deeper, sharper, more difficult to ignore. I hadn't missed a meal, I had slept well, and yet there I was, on the bathroom floor with the lights off, whispering, "Is this normal?"

It wasn't just the pain. It was the fear that came after. I didn't know if this was a "typical pregnancy thing" or an indication that something was wrong. That's what's really hard though, no? When you're growing life within you, all sensation is a high-stakes riddle. And when your head is pounding, that mental load of worry only adds insult to injury. If you're here because one of those days is your day, this is the first thing I want you to hear: you're not alone; you're not wrong for feeling unsure. This post will serve as your steady hand, your calm voice, and your practical guide to what's happening, what helps, and when to seek help.

🌿 Why You're Getting Headaches During Pregnancy

Pregnancy headaches can seem to strike out of nowhere — and in some cases, they do. Some may find themselves faced with childhood migraines or tension headaches that they haven't suffered from in years. In both instances, the underlying causes are often an overlapping blend of physical, hormonal and lifestyle changes. Here's what may be setting yours off:

• Hormonal surges: Estrogen and progesterone are shooting up in your first trimester, and all that change can throw your body's natural pain controls out of whack.
• Heightened blood volume: You've got extra blood in your circulatory system now to nurture baby, and that's impacting your blood pressure and blood flow, which is sure to play a role into head pain.
• Caffeine withdrawal: If you've weaned yourself or even quit cold turkey, your body may be rebelling with withdrawal headaches, particularly in the early weeks.
• Dehydration: This is extremely common in pregnancy, particularly if you're suffering from nausea or vomiting that makes it difficult to keep fluids down.
• Low blood sugar: Going too long between meals or not eating enough protein can cause your blood sugar level to drop — and your head to throb.
• Sleep disruption or fatigue: It's exhausting to grow a baby. Sleep interruptions and plain exhaustion can cause tension headaches.
• Posture strain: As your belly expands, your spine shifts to adjust. All that physical tension, particularly in your neck and shoulders, can create pain that bubbles up.

It is a powerful first step to conceptualize the why. It doesn't remove the discomfort, but it allows you to regain a sense of control — and with that a little more peace.

💆🏾‍♀️ Safe, At-Home Relief You Can Try

Now let's discuss how to get relief — because you deserve it. The positive news is that most headaches during pregnancy respond well to simple, safe measures you can do at home. These are things that ease pain while helping your body through this delicate, beautiful time.

🫖 Daily Body Nourishment + Hydration

Go with basic and fundamental since your body's most vital needs are usually the most neglected:

• Drink plenty of water throughout the day — even better if you're adding electrolytes (coconut water, low-sugar hydration packets, or a pinch of sea salt with lemon).
• Eat small, balanced meals every few hours. Add protein, fiber and healthy fats to keep blood sugar in check.
• Whatever you do, don't skip breakfast, even if you're feeling nauseous — try bland, easy-to-digest foods like toast with nut butter or Greek yogurt with a banana.

🌙 Bring Serenity In What Surrounds You

A sensory break can provide real relief:

• Stay in a drug-free state: Lie back in a cool, dark room with your eyes closed for 15–20 minutes.
• Place a cold compress on your forehead or a warm cloth on the back of your neck, if it feels more like a tension or migraine-type headache.
• Minimize screen time, loud noises and bright lights. Allow your nervous system time to calm.

🧘🏾‍♀️ Gentle Movement + Re-Alignment

Your posture and tension levels are more relevant than ever:

• Gentle neck rolls, shoulder stretches and prenatal yoga can relieve the accumulated tension that can lead to head pain.
• Opt for prenatal massage or acupuncture — with a practitioner who is trained in pregnancy care.
• Use a pregnancy pillow or back support to help with sleep and rest positioning.

🌸 Holistic Helpers (With Caution)

These can provide extra support, but always consult your provider first:

• Magnesium: Typically low in pregnancy and associated with headaches. Check with your OB or midwife whether a supplement, lotion, or spray is safe for you.
• Essential oils: A few drops of lavender or peppermint (diffused or diluted with a carrier oil) can help soothe your nausea — but not all oils are safe during pregnancy.
• Breathing techniques or meditation: Sometimes pain diminishes when you assist your body in feeling safe once more. Try deep belly-breathing meditations or body-scan meditations.

💊 What About Medication?

Acetaminophen (Tylenol) is an over-the-counter analgesic that is widely regarded as safe during pregnancy if used occasionally and at proper dose. Always follow your provider's advice and steer clear of medicines like ibuprofen or aspirin unless specifically prescribed.

🩺 When to Contact Your Provider

Sometimes a headache is not "just a headache." Being able to recognize when you might need help isn't overreacting — it's a wise and loving use of your intuition.

Let your provider know right away if you have:

• A headache that comes on suddenly and is severe and does not improve with rest or Tylenol
• Changes in vision, such as seeing flashing lights, blind spots or blurry vision
• Inflammation in your hands, face, or near your eyes
• Upper right abdominal pain
• Chronic hypertension or a history of preeclampsia
• Headaches with new dizziness, confusion or nausea

It's not about scaring yourself — it's about paying attention to your body. If something does not feel right and you want to just call to discuss it, you are allowed. No one's time is being wasted with you there. You're guarding the sacred space of your pregnancy.

🌷 A Last Word for the Mama Who's Weary and Tender

So much more than the weight you wear on your body. And on the hard days — the ones where your head is splitting and your spirit is looking a little frayed around the edges — I want you to hear this:

You have not done anything wrong; you are not to blame. You are not broken. You are becoming.

Your body is working hard to create life. And yes, at times it asks for stillness, for silence, for more care than you have ever needed before. Let that be okay. Consider this your invitation to soften — not for any weakness rather because softness is strength in sheep's clothing.

Carry this with you, beloved: You can rest before you break. Your body isn't failing you — it's changing. Someday, in time and with care, relief will come.

💛
—Draya