Early Pregnancy Headaches: Why They Happen and How to Find Relief

Those first few weeks of pregnancy have plenty of aches and pains to throw at you. But early pregnancy headaches can be especially uncomfortable.

Whether it’s the dull pain of a tension headache or a migraine that sends you scurrying for a darkened room, headaches during the first trimester aren’t a lot of fun.

And just when you’re starting to process the excitement (and exhaustion) of those two pink lines, bam — your head starts pounding. It can be frustrating, especially when you’re already navigating morning sickness, fatigue, and mood swings.

So what can you do about them? Let’s find out.

In this article: 📝

Are headaches common in the early stages of pregnancy?

Yes, headaches are a pretty common symptom throughout pregnancy.

“Headache during first trimester” and “headaches early pregnancy” are very common complaints, and around 39% of women report getting headaches while they’re pregnant or during the postpartum period. [1]

So if that includes you, you are definitely not alone.

For many, headaches are one of the first physical signs that hormones are shifting — especially in those early weeks when estrogen and progesterone are surging. You might notice they come and go, or flare up at specific times of day (hello, 3pm crash).

The good news? For most people, these headaches tend to ease up as your body adjusts to pregnancy, usually after the first trimester.

What do early pregnancy headaches feel like?

No mama-to-be experiences early pregnancy headaches in quite the same way — exactly where you feel the pain, and how severe it is, varies a lot. But here’s what you might expect from three different types of headache:

Tension headache

This is the most common kind of headache in early pregnancy.

It usually affects both sides of your head and sometimes even the back of your neck. You might feel a squeezing pain or a dull but persistent ache in your head.

If you’ve struggled with tension headaches before, you might get more of them during pregnancy. Tension headaches are often linked to stress, dehydration, or skipped meals — all things that are easy to experience in the whirlwind of early pregnancy. Even holding tension in your shoulders or jaw can set one off.

Migraine

A migraine headache is more likely to affect one side of your head. You might feel a throbbing pain that’s moderate to severe in intensity.

The headache can hang around for 4 to 72 hours. And you may have other symptoms, including:

• Nausea
• Vomiting
• Sensitivity to light or noise

Some women also get migraines with an “aura”— visual changes or tingling in your arms and legs before the headache kicks in.

If you have a history of migraines, there’s some good news: you might find they ease off during pregnancy. For others, though, fluctuating hormones, disrupted sleep, and low blood sugar can make them more frequent.

If your migraine feels different from usual — or this is your first time experiencing one — it’s always worth checking in with your healthcare provider, just to be safe.

Sinus headache

You can get this type of headache as a side effect of a cold or respiratory infection, but it’s not actually that common.

It tends to feel like pressure or pain in the area of your forehead, eyes, or cheeks.

If it’s caused by an infection or a case like bacterial sinusitis, you might need a medical assessment or antibiotics to sort it out.

Pregnancy can make nasal congestion worse because of increased blood flow to the mucous membranes — something called “pregnancy rhinitis.” So if your sinuses feel stuffy, it could be adding to that pounding feeling.

What causes headaches in early pregnancy?

Why do you get headaches in early pregnancy? Actually, there are lots of possible reasons.

Some headaches may be linked to the changes going on in your body, including your fluctuating hormones (like estrogen and progesterone) and the higher volume of blood your heart is pumping around these days.

Also, your eating and sleeping habits change too, which can increase the chances of a headache. Other possible causes for your headache could be:

• Low blood sugar or dehydration (which could be caused by morning sickness).
• Caffeine withdrawal (if you’ve suddenly cut down on your coffee intake because of your pregnancy).
• Fatigue or lack of sleep.
• Increased nasal congestion and changes in breathing during pregnancy can also affect your sleep — even causing mild sleep apnea — which can make headaches more likely.
• Not enough exercise.
• Stress.
• Sensitivity to light or changes to your vision.

It’s pretty common for certain foods to trigger headaches in early pregnancy, too. Foods to watch out for include:

• Foods containing monosodium glutamate (MSG)
• Processed meats, such as salami and hot dogs, which can contain nitrites or nitrates
• Artificial sweeteners
• Some dairy products, such as strong, aged cheese
• Smoked fish
• Foods that are fermented or pickled, like kimchi or soy sauce

Sometimes, even skipping meals or going too long between snacks can cause a dip in your blood sugar, leading to that familiar pounding in your temples. Keeping small, balanced snacks nearby — like nuts, yogurt, or fruit — can make a real difference.

How to relieve early pregnancy headaches

Here are some steps you can take to help ease your headaches:

• Avoid triggers. Keep a headache diary to help you identify anything that might be causing your headaches. That could include one of the foods above, flickering lights, or loud noise.
• Dietary tweaks can make a difference too. Along with avoiding known trigger foods, try to eat balanced meals at regular times to keep your blood sugar steady and prevent headache flare-ups.
• Chat with your healthcare provider about pregnancy-safe pain relief. Acetaminophen (AKA Tylenol) is usually considered safe. Ibuprofen (AKA Advil) is best avoided unless your doctor says otherwise.
• Take a warm, soothing bath (for a tension headache) or a cold shower (for a migraine).
• Watch your posture. Sitting at a desk or looking at screens for long stretches can strain your neck and shoulders, leading to tension headaches. Try gentle stretches and keep your workspace as ergonomic as possible.
• Stop smoking if you can, and try to avoid second-hand smoke.
• Eat well and drink plenty of water.
• Prioritize sleep.
• Get some gentle exercise, such as walking, swimming, or yoga.
• Tackle stress, perhaps with meditation or breathing exercises.
• If you have a migraine headache, try to rest in a cool, dark, quiet room.

A cold compress might help, too. You can even soak a flannel in cold water and drape it over your forehead or the back of your neck.

If your headache persists despite trying all these remedies — or it’s particularly severe, sudden, or accompanied by vision changes, swelling, or high blood pressure — call your healthcare provider right away. These can sometimes be signs of something more serious, like pre-eclampsia.

When to see a doctor about your early pregnancy headaches

Most headaches in early pregnancy are harmless, but it’s important to listen to your instincts. Call your healthcare provider if you experience:

• Blurred vision or flashing lights
• Sudden swelling in your hands, face, or feet
• A severe headache that doesn’t improve with rest or medication
• Pain in your upper abdomen or under your ribs
• A headache accompanied by nausea and vomiting after 20 weeks

These symptoms could point to complications that need medical attention — and getting checked early is always the right call.

You deserve relief and reassurance during these early weeks. Remember, headaches in early pregnancy are usually temporary, but you don’t have to suffer through them. Reach out for help, hydrate, rest, and give yourself grace. You’re growing a tiny human — that’s hard work. ❤️