Post-COVID Headaches: Causes and Solutions

So, you’ve recovered from COVID—or at least you thought you had. But weeks (or even months) later, those headaches just won’t quit. You’re not imagining it, and you’re definitely not alone. Post-COVID headaches have become one of the most common lingering symptoms people report. Some days it feels like a dull pressure, other days it hits like a sudden migraine. It’s exhausting, and frustrating. If you’re feeling lost about why this is happening or what to do, take a breath—we’re going to walk through this together with compassion, clarity, and some down-to-earth solutions that actually help.

Why Do These Headaches Happen?

Let’s break it down. When your body fights off a virus like COVID-19, it goes into overdrive. The immune system ramps up, inflammation spikes, and everything from your nerves to your blood vessels feels the impact. Headaches are a natural—though unwelcome—byproduct of that stress. With post-COVID headaches, lingering inflammation in the brain or sinuses might be to blame. And don’t overlook the basics: stress, dehydration, disrupted sleep, or even screen fatigue from remote work or doomscrolling can make it worse. Your body is trying to heal, but sometimes it needs a little extra support.

Not All Headaches Are Created Equal

If you’ve had headaches before, you might notice that these feel different. Some people describe post-COVID headaches as tight, pressure-filled sensations behind the eyes or across the forehead. Others feel stabbing pain or throbbing pulses like a migraine. And for many, they show up with brain fog or fatigue, making it hard to focus or feel like yourself. These symptoms might change day to day—and that’s totally normal. Pay attention to when they occur and what you were doing beforehand. Tracking patterns is key to figuring out what helps and what hurts.

What Can Actually Help Right Now?

No magic pill here—but there are real steps you can take. Start with the basics: stay hydrated (yes, really), build a steady sleep routine, and ease off caffeine or alcohol if they trigger pain. Gentle movement like stretching, walking, or yoga can boost blood flow without overloading your system. Many people find relief using magnesium supplements, essential oils like peppermint, or even cold compresses on the neck and forehead. Managing post-COVID headaches is all about patience and experimenting with what soothes your body—no need to push through pain just to prove something.

When It’s Time to Ask for Help

Let’s be real—some headaches need more than herbal tea and a nap. If your post-COVID headaches are getting worse or interfering with your life, don’t tough it out. Call your doctor. They might refer you to a neurologist or a long COVID clinic. New treatments are emerging, and you deserve access to them. Keep a headache journal to log when symptoms appear, what you ate, how you slept—any patterns can help your provider tailor a solution. You don’t have to “wait it out” in silence. You deserve to feel better and be heard.

Healing Isn’t Linear, and That’s Okay

Recovery from COVID isn’t a straight line. Some days you’ll feel like yourself again, other days—bam, the headache’s back. That’s normal, and it doesn’t mean you’re doing anything wrong. Post-COVID headaches often fade with time, and the more you listen to your body, the better your odds of healing. Don’t be hard on yourself if progress feels slow. Be gentle, pace your activities, and ask for support when you need it. You’re not alone in this—millions of people are navigating similar challenges. Together, we’ll get through it, one small step at a time.