The sinuses are cavities that surround the nasal passages. Swelling of mucus membranes can block the openings to the sinuses, prevent drainage and cause infection. Assuming you don't have a fever, exercise is not out of question, though you may not feel up to the challenge. Relaxation and neck exercises may help relieve the pain of a sinus headache, but sinus infections can be potentially serious, so see your doctor for proper treatment.
Sinus Infections
When bacteria grow inside the sinus cavities, pressure can build around the eyes, cheeks and forehead. Causes vary, but a sinus infection can be a symptom of another medical problem, such as a bad tooth or nasal polyps. Sinus infections may also be related to allergies. Symptoms include headache, discharge from the nose or down the throat, tenderness in the face, cough, ear pain, fatigue and fever. A serious infection can disrupt your fitness routine. You may feel achy and have a headache from the pressure. An untreated sinus infection can lead a more serious problem, or become chronic. Bacteria can spread into the lining of the brain, causing an abscess or meningitis. Getting treatment for this potentially dangerous infection should be your first priority. If you feel up to exercising and your doctor approves, then moderate your normal routine until you feel better.
Neck Exercises
Minor neck stretching may help when you have a headache from a sinus infection by relieving muscle tension. For example, tilt your head from side to side, trying to touch your shoulder with your ear. Do several repetitions on each side. Next, rotate your head as far as possible to the right, as if trying to see behind you. Hold that position for three seconds and then turn to the left. If moving your head increases the pain behind your eyes and in your face, stop the exercises.
Relaxation Exercises
Another way to possibly relieve some of the tension around your sinuses is with relaxations exercises for the face. Start with your forehead. The key to relaxation movements is to tighten the muscles for 10 seconds and then release them. Raise your eyebrows up, as if surprised. Hold this for 10 seconds, then reverse and push the eyebrows downward. Squeeze your eyes closed and then quickly open them. Next, wrinkle your nose and push the check muscles upward. Hold for 10 seconds and release. Make a frown with your mouth and hold it. When you release, press your lips tightly together.
Other Treatments
The pain from a sinus infection can be quite intense. Some home treatments, beyond neck stretching and relaxation exercises, may help relieve the pressure. Place a hot compress over your eyes as you lie down. Slide the wet towel down over your nose and inhale the moisture. As you rest, elevate your head to help sinus cavities drain. Set up a humidifier in your room, as the steam can help ease the pain. If you don't have a humidifier, turn the shower on hot, shut the bathroom door and inhale the steam created by the shower. Your doctor may suggest a saline nasal spray to rinse debris from the passages that lead to the sinuses. Antibiotics may not be the most effective treatment for a sinus infection, but if prescribed, take them until all the medication is gone, otherwise the infection may return.
References
- University of Marland Medical Center: Sinus Headache
- Mayo Clinic: Acute Sinusitis
- Mayo Clinic; Exercise and Illness: Should You Exercise if You are Sick?; Edward R. Laskowski, M.D.; 2009
- University of Maryland: Neck Exercises
- University of Georgia Health Center: Managing Stress: A Guide for College Students
