Sinus Massage: Step-by-Step Techniques for Sinus Pressure and Pain

01Sinuses

Where the sinuses are

• Frontal sinuses: in the forehead above the eyebrows.
• Ethmoid sinuses: between the eyes, at the bridge of the nose.
• Maxillary sinuses: in the cheekbones, beside the nose.
• Sphenoid sinuses: deep behind the nose; they cannot be massaged.

02Prepare

Before you start

• Wash your hands.
• Sit comfortably and relax your shoulders.
• Warm your fingertips or apply a warm cloth first.
• Use a little lotion or oil if you like.
• Use gentle pressure; it should feel comfortable, not painful.

03Frontal

Frontal sinus massage

Place your index and middle fingers just above your eyebrows. Make slow circular movements outwards towards the temples for 30 to 60 seconds. Then gently press along the eyebrows from the inner corner outwards.

04Ethmoid

Ethmoid sinus massage

Place your index fingers on either side of the bridge of the nose, near the inner corners of the eyes. Press gently and make small circles for 15 to 30 seconds, then stroke downwards along the sides of the nose.

05Maxillary

Maxillary sinus massage

Place your fingers on the cheekbones beside the nose. Make circular movements for 30 to 60 seconds, then slide outwards along the cheekbones towards the ears. Finish by stroking down the sides of the neck to encourage drainage.

06Routine

How often to massage

Repeat the sequence for 3 to 5 minutes, several times a day while you are congested. Massage after a warm shower or steam inhalation may feel especially effective.

07Evidence

Does sinus massage work?

Small studies suggest facial massage may reduce sinus pressure and congestion symptoms, but research is limited. Massage is safe and can be comforting, so it is reasonable to use alongside recommended treatments such as saline rinses and pain relief.

08Jaw

Pain in the sinuses and jaw

The roots of the upper teeth sit close to the floor of the maxillary sinuses. When these sinuses are inflamed, pain can spread to the upper teeth and jaw, and the teeth may ache when walking or bending. Conversely, a dental infection can spread to the sinus. Jaw joint problems can also cause facial pain that is mistaken for sinus pain.

See TMJ symptoms and jaw and ear pain.

09Other relief

Other ways to relieve sinus pressure

• Saline nasal rinses; see neti pot sinus rinse.
• Steam inhalation from a bowl of hot water or a shower.
• Warm compresses over the face.
• Drinking plenty of fluids.
• Sleeping with your head raised.
• Paracetamol or ibuprofen.

See sinus pressure relief and home remedies for sinus infection.

10Acupressure

Acupressure points

Some people press specific points, such as beside the nostrils, between the eyebrows and on the web of the hand between thumb and index finger. Evidence is limited, but gentle pressure is harmless and may feel relaxing.

11Sinusitis

When it is sinusitis

Acute sinusitis usually follows a cold and causes facial pain, a blocked or runny nose, reduced sense of smell and sometimes fever. Most cases improve within 2 to 3 weeks without antibiotics. Repeated or long-lasting sinusitis may need ENT assessment.

See sinus infection symptoms and sinus headache.

12Caution

When not to massage

• Recent facial injury or fracture.
• Recent facial or sinus surgery.
• Skin infections or broken skin on the face.
• Severe pain or swelling around the eyes.

13Self-check

Is it really sinus pain?

Many headaches blamed on the sinuses are actually migraines or tension headaches, especially when there is no blocked nose, thick mucus or reduced sense of smell. Facial pain without nasal symptoms that keeps returning is worth discussing with a doctor, as the treatment is different.

See sinus headache at the back of the head.

15Summary

Key points to remember

• Gentle massage over the forehead, nose and cheeks can ease sinus pressure.
• Repeat for a few minutes several times a day.
• Sinus inflammation can cause pain in the upper teeth and jaw.
• Combine massage with saline rinses, steam and pain relief.