Pain in both temples: 5 quick ways to relieve temple pain at home

According to the World Health Organization (WHO), headaches are one of the most common health problems, affecting over 50% of adults each year. Among them, temporal pain is a symptom many people experience when working under pressure, lacking sleep, feeling stressed, or using computers and phones for extended periods. The pain can be dull or throbbing, making it difficult to concentrate, reducing academic and work performance, and even impacting quality of life.

If you are looking for ways to treat temporal pain, quickly relieve discomfort, or frequently experience pain on both sides of the temples, this article will help you understand the causes and provide simple, safe methods to alleviate symptoms at home. Additionally, Tiptory also shares lifestyle changes to help prevent recurrence, and identifies when temporal pain is a sign that requires medical attention to detect potential underlying health issues early.

How to quickly relieve temporal pain

Massage the temples to relieve muscle tension

• Place your fingertips on both sides of your temples and massage in a circular motion with moderate pressure for about 3–5 minutes.

• You can also massage the forehead, scalp, and back of the neck to reduce muscle tension – a common cause of temporal pain and pain on both sides of the temples.

• Perform slowly and steadily, stopping if the pain increases or unusual symptoms appear.

Rest your eyes if working with screens

• If you frequently use computers, phones, or read documents for extended periods, rest your eyes for about 20 minutes when temporal pain or eye strain occurs.

• Apply the 20-20-20 rule: every 20 minutes of work, look at an object about 6 meters away for at least 20 seconds to reduce eye strain.

• Adjusting screen brightness, sitting distance, and working posture also helps reduce the risk of pain on both sides of the temples recurring.

Apply cold or warm compresses to relieve pain

• Applying a cold compress to the forehead or temporal area for 10–15 minutes can help soothe pain and reduce throbbing sensations.

• If the pain is related to muscle tension in the neck and shoulders, apply a warm compress to the neck or shoulders for 15–20 minutes to relax muscles and improve blood circulation.

• Always wrap the compress in a soft cloth to avoid skin damage.

Use pain relievers when necessary

• If the above measures are not effective, you can consider using over-the-counter pain relievers such as paracetamol or ibuprofen as directed.

• Do not overuse pain relievers for extended periods as this can lead to medication overuse headache or increase the risk of side effects.

• If temporal pain or pain on both sides of the temples persists for several days, recurs frequently, or is accompanied by fever, blurred vision, limb weakness, or difficulty speaking, consult a medical professional for diagnosis and temporal pain treatment based on the underlying cause.

Part 1: How to quickly relieve temporal pain at home

Method 1: Effective pain relief through temporal massage

Properly massage the temporal area for pain relief

• Use your index and middle fingers of both hands and place them on both sides of your temples.

• Massage in continuous circular motions for about 3–5 minutes with moderate pressure. Only create a comfortable sensation; do not press too hard as it could worsen the temporal pain.

• This method helps relax tense muscles, improves local blood circulation, and aids in treating temporal pain caused by tension or tension-type headaches.

Combine with neck and nape massage

• Many cases of pain on both sides of the temples do not only originate from the head but are also related to stiff muscles in the neck, shoulders, and nape.

• Gently massage the back of the neck, both sides of the nape, and the shoulder area for 5–10 minutes to help muscles relax and reduce pressure radiating to the head.

• If you frequently work at a computer, combine neck rotations, shoulder relaxation, and getting up to move every 30–60 minutes to limit muscle tension that causes temporal pain.

Maintain appropriate massage pressure

• Massage is only effective when performed gently, steadily, and in the correct location.

• If the pain increases, dizziness, nausea, or unusually severe pain occurs, stop massaging and seek medical attention to determine the cause.

• If temporal pain persists for many days or recurs frequently, you should consult a doctor for diagnosis and appropriate temporal pain treatment instead of just applying temporary pain relief measures.

Method 2: Resting your eyes to relieve temporal pain

Temporarily stop using screens for about 20 minutes

• If you have been working with a computer, phone, or playing video games for an extended period, rest your eyes for at least 20 minutes when temporal pain or eye strain occurs.

• During the break, avoid looking at any screens to allow your eyes and nervous system to relax.

• This is a simple way to reduce pain on both sides of the temples related to visual strain and headaches caused by continuous work.

Apply the 20-20-20 rule to protect your eyes

• Ophthalmologists recommend the 20-20-20 rule to reduce eye strain when using electronic devices.

• Every 20 minutes of screen time, look at an object about 6 meters (20 feet) away for at least 20 seconds.

• This habit helps your eyes readjust, reduces dry eyes, limits eye strain, and contributes to treating temporal pain caused by prolonged screen time.

Take regular breaks when working on a computer

• If your job requires continuous computer use, take a 10–20 minute break every 2 hours of work.

• During breaks, it's advisable to stand up, walk around, stretch, rotate your neck, and change your posture to reduce muscle tension in the neck, shoulders, and nape – factors that can increase temporal pain.

• Combining proper rest with correct sitting posture, adequate lighting, and appropriate screen distance will help reduce the risk of pain on both sides of the temples recurring.

Method 3: Cold compress helps relieve temporal pain

Apply a cold compress to the forehead to soothe pain

• When experiencing temporal pain or pain on both sides of the temples, place a cold compress on the forehead for about 10–15 minutes.

• Cold temperatures help constrict blood vessels under the skin, reduce pain signal transmission, and help soothe headaches caused by tension or migraines.

• While applying the compress, lie or sit in a comfortable position to allow the body to relax and increase pain relief effectiveness.

Can be replaced with a cold towel

• If you don't have a cold compress, wet a clean towel with cold water, wring out the excess water, and then place it on your forehead or gently wrap it around your head.

• When the towel is no longer cool, re-cool it and use again if you still feel temporal pain.

• This is a simple, easy-to-do measure at home and can help treat temporal pain temporarily in many cases.

Do not let ice touch the skin directly

• Always wrap ice packs or frozen food in a soft cloth before applying to avoid frostbite or skin damage.

• Do not apply cold compresses continuously for more than 20 minutes at a time. If needed, take a break before reapplying.

• If pain on both sides of the temples persists, recurs frequently, or is accompanied by symptoms such as fever, blurred vision, limb numbness/weakness, or sudden severe pain, you should seek medical attention for diagnosis and temporal pain treatment based on the underlying cause.

Method 4: Warm compress for temporal pain relief

Warm compress on the neck to relax muscles

• If temporal pain stems from muscle tension in the neck, shoulders, or nape, apply a warm compress to the back of the neck for about 15–20 minutes.

• Warmth helps muscles relax, increases blood circulation, and reduces pressure on the head, thereby effectively relieving pain on both sides of the temples.

• You can use a hot compress pack, a warm water bottle, or a clean towel dipped in warm water and wrung out before applying.

Use appropriate temperature

• If using an electric heating pad, choose a low or medium setting to ensure safety and comfort.

• Do not use excessively high heat as it can cause skin burns or increase discomfort in the neck area.

• During the compress, maintain a relaxed sitting or lying posture to allow neck and shoulder muscles to loosen maximally.

Check the temperature before compressing

• Before placing the compress on your skin, check the temperature with your hand to ensure it's not too hot.

• Place an additional thin cloth layer between the compress and your skin if the temperature still feels high.

• Combining warm compresses with gentle neck and shoulder massage and adjusting your sitting posture will help treat temporal pain due to muscle tension more effectively, while also reducing the risk of temporal pain recurrence.

Method 5: Using temporal pain relievers correctly

Only use pain relievers when absolutely necessary

• If rest, massage, or hot/cold compresses do not improve temporal pain, over-the-counter pain relievers can help control the pain for a short period.

• Some commonly used active ingredients for headaches include paracetamol (acetaminophen) and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen.

• Aspirin also has pain-relieving effects but is not suitable for everyone. In particular, individuals under 18 years old should not self-administer aspirin to treat viral illnesses due to the risk of Reye's syndrome, which is rare but serious.

Use medication according to label dosage or professional guidance

• Carefully read the ingredients, dosage, interval between doses, and maximum dose before using medication to treat temporal pain.

• Do not arbitrarily take more than the recommended dose just because the pain on both sides of the temples has not subsided. Paracetamol overdose can cause liver damage, while NSAIDs can irritate or cause gastrointestinal bleeding and affect kidney function in some individuals.

• Avoid taking multiple cold or pain medications with the same active ingredient simultaneously, as this can inadvertently lead to an unsafe total dose.

Avoid medication overuse when headaches recur

• Frequent use of pain relievers can lead to medication overuse headache, causing pain to occur more often and creating a cycle of medication use and headache.

• If you consistently rely on medication to control temporal pain, instead of increasing the dose or duration of use, you should discuss it with a doctor or pharmacist to determine the cause and choose an appropriate treatment method.

Seek medical attention if temporal pain is prolonged or abnormal

• You should seek medical attention if pain on both sides of the temples recurs frequently, worsens, affects daily life, or often requires pain relievers.

• Urgent medical evaluation is needed if a headache appears suddenly and severely, or is accompanied by weakness/numbness on one side of the body, confusion, difficulty speaking, blurred vision, high fever, or stiff neck.

• Identifying the correct cause is more important than merely relieving symptoms, especially when temporal pain is prolonged or presents differently from ordinary headaches.

Part 2: Effective ways to prevent temporal pain

Method 1: Reduce stress to alleviate temporal pain

Control stress to limit temporal pain

• Prolonged stress is one of the common causes of temporal pain and pain on both sides of the temples due to constantly tense muscles in the head, neck, and shoulders.

• If you are frequently under pressure from work, study, or life, controlling stress will not only help reduce current pain but also contribute to treating temporal pain and limiting recurrence.

Practice relaxation exercises daily

• Dedicate 10–20 minutes each day to deep breathing exercises, meditation, or yoga. These methods have been proven by many studies to reduce stress and improve headache symptoms caused by muscle tension.

• When breathing, inhale slowly through the nose, hold for a few seconds, then exhale slowly through the mouth to relax the body and reduce pressure on the nervous system.

• Maintaining this routine regularly will help reduce the frequency of temporal pain in many people.

Increase physical activity

• Engage in aerobic exercises such as brisk walking, jogging, cycling, or swimming for at least 150 minutes per week, as recommended by health organizations.

• Exercise helps the body release endorphins – natural pain relievers – while improving mood, reducing stress, and helping prevent pain on both sides of the temples.

• Choose a sport suitable for your physical condition and practice regularly for long-term effectiveness.

Seek support when stress persists

• If stress is prolonged, affects sleep or work, or causes temporal pain to occur frequently, consider talking to a psychologist or doctor.

• Psychological therapies such as cognitive-behavioral therapy (CBT) can help you develop effective stress management skills and reduce the risk of headaches recurring.

• Combining mental health care with a healthy lifestyle will bring sustainable effectiveness in treating temporal pain and improving quality of life.

Method 2: Get enough sleep to relieve temporal pain

Maintain 7–9 hours of sleep each night

• Lack of sleep is one of the factors that increases the risk of temporal pain and pain on both sides of the temples, and also makes headaches more severe.

• Adults should get 7–9 hours of sleep each night as recommended by sleep experts. It's important to maintain a consistent sleep and wake schedule every day, including weekends.

• Quality sleep helps the brain recover, reduces stress, and contributes to treating temporal pain caused by fatigue or lack of sleep.

Limit caffeine in the evening

• Avoid coffee, strong tea, energy drinks, or other caffeinated beverages at least 4–6 hours before bedtime.

• Caffeine can stimulate the nervous system, making it difficult to fall asleep or sleep soundly, thereby increasing the risk of temporal pain the next day.

• If you need a drink in the evening, prioritize water or caffeine-free herbal teas.

Establish a relaxing pre-sleep routine

• Dedicate about 30–60 minutes before bedtime to allow your body and mind to transition to a state of rest.

• You can read a book, listen to soft music, practice deep breathing, meditate, or take a warm bath to fall asleep more easily.

• Avoid using phones, computers, or watching TV immediately before bed, as the blue light from screens can reduce melatonin production—the hormone that helps regulate sleep.

Don't stay in bed if you're not sleepy

• If you've been in bed for about 20 minutes but still can't sleep, get out of bed and do a relaxing activity like reading a physical book or listening to soft music in dim light.

• When you feel sleepy, return to bed to sleep. This helps your brain associate the bed with sleep, which can improve insomnia.

• Avoid continuing to use your phone or computer during this time, as screen light can make you more alert and increase the risk of bilateral temple pain due to lack of sleep.

Method 3: Eat on time to relieve temple pain

Don't skip meals to maintain stable blood sugar

• Skipping meals, especially breakfast, can cause blood sugar levels to drop, depriving the brain of energy and leading to temple pain, bilateral temple pain, or feelings of lightheadedness and fatigue.

• Maintain regular meal times each day to provide a stable energy supply for your body and reduce the risk of headaches.

• A balanced meal should include whole grains, protein, healthy fats, green vegetables, and fruits to help treat temple pain caused by low blood sugar.

Eat smaller, more frequent meals if you frequently experience headaches

• If you still experience temple pain despite eating three meals a day, you can try splitting your meals into 5–6 smaller portions throughout the day, as advised by a doctor or nutritionist if appropriate.

• Eating multiple small meals helps maintain more stable blood sugar levels, preventing blood sugar drops between meals.

• Prioritize fiber-rich and protein-rich foods to promote satiety and reduce blood sugar fluctuations.

Prepare meals in advance when busy

• If you frequently travel or have a packed work schedule, prepare meals or pack lunchboxes to avoid skipping meals.

• Planning ahead helps you maintain a consistent diet and reduce factors that can cause bilateral temple pain.

• If food needs to be stored for several hours, use appropriate insulated containers or cooler bags to ensure food safety.

Carry healthy snacks

• Keep snacks like unsalted or unsweetened nuts, plain yogurt, fresh fruit, or whole-grain crackers handy for use between meals when needed.

• A small snack can help prevent excessive blood sugar drops, especially when you are working continuously or engaging in significant physical activity.

• Combining regular eating, sufficient sleep, and stress management will help reduce the frequency of temple pain and support more effective treatment of temple pain in many cases.

Method 4: Avoid foods that cause temple pain

Monitor foods that may trigger headaches

• Some individuals are sensitive to certain foods or beverages, which can trigger temple pain or bilateral temple pain.

• Keep a record of when pain occurs and the foods and beverages consumed within the preceding 24 hours. Over time, you may identify recurring triggers.

• A food and symptom diary is a simple way to help your doctor identify the cause and choose the appropriate method for treating temple pain.

Limit foods suspected of causing headaches

• Once a food is identified as potentially linked to temple pain, try reducing or eliminating its consumption for a few weeks to observe changes in symptoms.

• Do not eliminate too many food groups at once, as this can lead to nutritional imbalances and make it difficult to pinpoint the exact trigger.

• If you need to restrict many types of food, consult a doctor or nutritionist to ensure your diet remains nutritionally adequate.

Be cautious with alcohol and alcoholic beverages

• Alcohol is a common trigger for headaches in many people. For some, red wine may be more likely to trigger bilateral temple pain than other alcoholic beverages.

• If you notice pain after drinking alcohol, you should limit or avoid its consumption to reduce the risk of recurrence.

• Additionally, stay hydrated, as dehydration caused by alcohol can also worsen temple pain.

Be mindful of foods if you have sensitivities

• Some people may experience headaches after consuming milk and dairy products, soy, spicy foods, or other foods that their bodies do not tolerate well.

• However, not everyone is affected by these foods. Elimination should only be done when there is clear evidence that they are linked to your symptoms.

Avoid smoking

• Nicotine and toxic substances in tobacco can constrict blood vessels, stimulate the nervous system, and increase the risk of temple pain.

• If you smoke, gradually reducing and eventually quitting smoking will not only help treat temple pain but also provide numerous benefits for cardiovascular, respiratory, and overall health.

• Furthermore, limit exposure to secondhand smoke, as this can also trigger headaches in some individuals.

Method 5: Wear blue light blocking glasses correctly

• If you regularly work with computers, phones, or tablets and frequently experience temple pain, you might consider using glasses with a blue light filtering coating, as advised by an eye specialist.

• Blue light filtering glasses may help reduce glare and increase comfort when viewing screens for extended periods in some individuals. However, current research has not definitively proven that these glasses can prevent temple pain or reduce eye strain from screens.

• If you have a refractive error such as myopia, hyperopia, or astigmatism, use the correct prescription glasses to reduce excessive eye strain.

Prioritize proven effective eye protection methods

• Adjust screen brightness to suit your environment, maintain a distance of about 50–70 cm from your eyes to the screen, and position the screen slightly below eye level.

• Apply the 20-20-20 rule: every 20 minutes of screen time, look at an object about 6 meters away for at least 20 seconds to reduce eye strain and limit the risk of bilateral temple pain.

• Blink frequently or use artificial tears as directed if you frequently experience dry eyes when working.

Take regular breaks while working

• After every 2 hours of continuous computer work, take 10–20 minutes to stand up, walk around, stretch lightly, or perform neck and shoulder stretches.

• Changing positions regularly, relaxing neck muscles, and reducing continuous screen time will help alleviate muscle tension and more effectively treat temple pain.

• Combining appropriate rest with sufficient sleep, adequate hydration, and stress management will help reduce the frequency of temple pain and improve long-term eye health.

Method 6: Sit with proper posture to relieve temple pain

Maintain correct sitting posture while working

• Improper sitting posture can lead to continuous tension in the neck, shoulder, and upper back muscles, thereby causing temple pain or bilateral temple pain.

• When sitting, keep your back straight following the natural curve of your spine, shoulders relaxed, head facing forward, and avoid prolonged neck flexion.

• Your feet should be flat on the floor or on a footrest, with knees bent at approximately a 90-degree angle to reduce pressure on the spine.

Adjust screen and workstation appropriately

• Position your computer screen at eye level or slightly below so you don't have to bend or strain your neck while working.

• Maintain a distance of approximately 50–70 cm from your eyes to the screen, which helps keep your eyes and neck in a more comfortable position.

• The keyboard and mouse should be positioned close to your body so that your elbows are bent at approximately 90 degrees, reducing strain on your shoulder and neck muscles—factors that can increase temple pain.

Choose a chair with good support

• Use a chair with back support for the lumbar region to maintain the natural curve of the spine.

• Adjust the chair height so that your shoulders are relaxed and your arms rest comfortably on the desk.

• If you have to sit for many hours each day, a suitable chair will help reduce pressure on your neck and back, contributing to treating temple pain caused by muscle tension.

Change positions and move frequently

• Avoid sitting continuously for more than 30–60 minutes. Stand up, walk around, stretch your arms, rotate your neck, and perform light stretching exercises for a few minutes.

• Regularly changing positions helps reduce muscle stiffness, improves blood circulation, and limits the recurrence of bilateral temple pain.

• Combining correct sitting posture with adequate rest, sufficient sleep, and stress management will provide long-term effectiveness in treating temple pain.

Method 7: When to seek medical attention for temple pain?

See a doctor if headaches occur frequently

• If temple pain or bilateral temple pain occurs 15 or more days a month, you should seek medical examination.

• Having to use pain medication many days each month could be a sign of chronic headache or medication-overuse headache, which requires evaluation and appropriate treatment by a doctor.

• The doctor will gather information about your symptoms, conduct a physical examination, and may order additional tests or imaging if an underlying medical condition is suspected.

Identify the cause for effective treatment

• Temple pain is not always just tension headache. Some cases may be related to conditions such as hypertension, medication side effects, or neurological disorders.

• Once the cause is identified, the doctor will develop an appropriate treatment plan for temple pain, including treating the underlying condition, adjusting current medications, or prescribing preventive medication if the pain recurs frequently.

• Do not self-medicate with pain relievers for extended periods without medical supervision, as this can worsen the headache condition.

Special attention for individuals over 50 years old

• If you are over 50 and experience severe temple pain for the first time, especially pain when touching the temple area, pain while chewing, blurred vision, or vision loss, seek immediate medical attention.

• These could be signs of giant cell arteritis (temporal arteritis)—an inflammatory vascular disease that requires early diagnosis and treatment to reduce the risk of permanent vision loss.

• Treatment typically involves corticosteroid medication as prescribed by a doctor and requires close monitoring.

Do not ignore dangerous warning signs

• Go to the hospital immediately if bilateral temple pain or headache is accompanied by high fever, stiff neck, confusion, seizures, weakness or numbness on one side of the body, difficulty speaking, sudden severe headache, or vision loss.

• These symptoms may be related to emergency conditions such as stroke, meningitis, or brain hemorrhage and require immediate attention.

• Timely medical examination not only helps to correctly treat temple pain based on its cause but also prevents dangerous complications that can affect health and life.

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Content edited by: Ashley Wright Nguyen.

Information consulted and verified by expert: Olivia Thompson.