How to Fix a Headache in 90 Seconds Flat! (JUST DO THIS)

If you ever wondered how to fix a headache fast, then this is the video for you. Whether your head is throbbing right now or you want to be sure you have something you can do the next time it is, you are going to want to watch this simple technique and learn the 4 easy steps for getting rid of a headache fast.

All it takes to do this is a lacrosse ball or similarly small firm object that you can place on a definitive location of pain.

First thing you need to do is feel around in your traps (trapezius muscle) on both sides and see if there is a defined area of pain when you touch it. It often times will be located in the middle of your shoulder and ear and can even feel like a small ball or knot. These are called trigger points. This can occur often if you have traps imbalances that occur from an unaddressed imbalance in your workout routine or simply from sitting at work all day at a computer.

Once you have located this area of tightness you want to take the lacrosse ball and lay back on it, attempting to place the ball exactly on this tender area. The pain that you feel from laying on the ball should be quite high, but at the same time it should almost feel like a good pain. It should feel similar to when getting a massage on a muscle that is tight but you know needs a good stretch.

From here, the goal is to figure out how to place that muscle in its shortened position, or in a position of ease. This is derived from the Strain / Counterstrain concept developed by Jones. So with the upper traps, we know that they can side bend towards the same side and rotate the head to the opposite side.

We will mimic those actions passively by performing them on the floor where the muscles can relax once we have gotten into those positions.

With both of these done, there are only two things left to do.

First, you want to now reach the arm on the same side of the trap that you are releasing, up overhead. Use the opposite arm to hold the elbow in place and again make sure that you are passively supporting this position rather than having to actively lift the arm to get there. Be sure to post up on the elbow to ensure that the arm is high enough overhead to really put the traps muscle in a relaxed position.

All this time you want to make sure that the ball has not rolled out or repositioned itself off of the sore spot. If it has, simply roll slightly back into position where the ball is directly positioned on the sorest spot of your traps.

Lastly, with the knee bent and foot flat on the floor on the leg opposite the side you’re treating, you want to press your heel into the ground to lift your butt up into a bridge. This position will now be held for 90 seconds. After doing this, you will sit up slowly and move your head back and forth a few times to allow the body to reset.

If your headache persists, it is possible that you have tightness or trigger points present in the other trap as well. If so, simply repeat the procedure on the opposite side and the entire fix will take just 3 minutes rather than 90 seconds.

To recap here are the steps to get rid of a headache fast:

1. Lie on the floor on your back
2. Place the leg on the same side you are treating out to the side and let it rest.
3. Place the leg on the opposite side you are treating in a bent knee position with the foot flat on the floor.
4. Place a lacrosse ball directly under the sorest point to touch on the trap muscle you are treating.
5. Side bend your head on the side you are treating, bringing your ear towards your shoulder.
6. Slightly rotate your head to the opposite side you are treating so as to be able to look at the ceiling.
7. Bring the arm up overhead on the side you are treating, and use the opposite arm to support that arm under the elbow. Make sure this position is held passively and not actively.
8. Finally, bridge up on that foot on the opposite side to intensify the pressure on the trigger point by driving your body harder down into the ball.
9. Hold this position for 90 seconds and wait for the release.
10. Repeat on the opposite side if the headache does not relieve.

No workout with a headache is as effective as one without it. If you are looking for a complete step by step workout plan that takes all the factors that could derail your progress into consideration since it is designed by a physical therapist, and get the best gains in the process by addressing them, be sure to head to via the link below. Pick the program that best matches your current goals.

For more videos on how to fix a headache and the best way to get rid of a headache fast by stretching tight muscles and releasing trigger points, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here -
Subscribe to this channel here -



    ATHLEAN-X™Prije 3 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Aman Singh

    Aman SinghPrije 3 mjeseci

    Please review guru mann fitness youtube channel

  3. Eddie Craven

    Eddie CravenPrije 3 mjeseci

    Too late?

  4. TheGuyverzoanoid

    TheGuyverzoanoidPrije 3 mjeseci

    What happened to that video Jeff posted titled something about having a covid jab or similar? Was removed quite soon after?

  5. Joe Cool1231

    Joe Cool1231Prije 3 mjeseci

    Hello. Your channel has been a God send. Do you have any videos discussing machine weights?

  6. Scott W.

    Scott W.Prije 3 mjeseci

    @G C HRcharts pulled it. Jeff is way too influential for them to allow him to speak the truth about cobtraindications that they are suppressing. HRcharts censors a whole lot more than most people realize

  7. Anubirai

    AnubiraiPrije dan

    Honestly glad this works. I hate having a shity day due to tension headaches.

  8. Eugene Proff

    Eugene ProffPrije 11 dana

    BTW guys, look at Jesse's physic. Quite modest, don't you think? And he has been drilled by Jeff himself for years. So what regular guys like us can expect from natural training?


    STAGE4RELIGIONPrije 17 dana

    I appreciate how he said “God send”……….. Instead of “science send” ☺️

  10. Chanh Saechao

    Chanh SaechaoPrije 21 dan

    I actually JUST discovered this but I use my foam roller to get rid of my tension headaches now and it works great! I don't know if it's good or not but I lay on my back facing up, back of neck rests on foam roller, I lift glute off ground to put pressure on the back of the neck and slowly roll up halfway along the back of my head and back down to where it meets my traps/shoulder. Let me know if you think that's a no no but it's been working wonders for me so far. Sometimes I just lay the back of my head on the foam roller, glutes up and hold for like 60 seconds and that works also.

  11. Judd Otto

    Judd OttoPrije 24 dana

    I was disappointed when the answer wasn't face pulls.

  12. whwhywhywhywhywhywhy

    whwhywhywhywhywhywhyPrije 24 dana

    Jeff you always say your putting the science back in exercise. Your talking about trigger points, which as I understand it, have little to no evidence to prove their existence and your talking about pain referral patterns which have to solid evidence of consistency from person to person. A video justifying your beliefs about these things would be great.

  13. Sharp Brothers MTB

    Sharp Brothers MTBPrije 24 dana

    Jeff gets a headache in both hemispheres of the brain to avoid muscle imbalance.

  14. A Plus

    A PlusPrije 27 dana

    The Jesse bashing is prob a bit too much at this point.

  15. giladvalkor

    giladvalkorPrije 27 dana

    Where's the video for fixing the "Stiff Neck" that you said you were gonna do ? I've went through all your videos after this one and don't see it. Just wondering? Would like to see it as I am finally just now getting over a stiff neck from something I did through either exercise or sleeping the wrong way or something! Thanks for all your videos. Love them.

  16. giladvalkor

    giladvalkorPrije 27 dana

    Never Mind... Found the one from 2017 you did. Thanks!

  17. Wigadama

    WigadamaPrije mjesec

    *_If you can't even do 1 pull up Remember, every master was once a beginner 🙂👍_*

  18. Victor UnGuise'

    Victor UnGuise'Prije mjesec

    Thanks a lot it is very useful. We need more videos like these!

  19. Caio

    CaioPrije mjesec


  20. shihab the best

    shihab the bestPrije mjesec

    We need CoronaVirus fix video

  21. Red Fox

    Red FoxPrije mjesec

    Why is he so mean to Jesse?

  22. ChillPlayer

    ChillPlayerPrije mjesec

    I had to pause my training for two weeks due to illness and when I resumed training I had a nasty headache after back-day which I couldn't cure with ibuprofene for good, it returned a few hours after taking a pill. I then tried this method, the pain didn't go away instantly like when a pill kicks in but after about an hour I've noticed that my headaches were gone and didn't come back, so this works!

  23. skyejacques

    skyejacquesPrije mjesec

    Only took HRcharts 15 hours to recommend this to me. Works. Ow. Thank you so much, guys! Much love and appreciation 😻

  24. DavidplaysBMG

    DavidplaysBMGPrije mjesec

    I tried what you did in the pic it hurts more :(

  25. Roman Hrobot

    Roman HrobotPrije mjesec

    there are different kinds of headaches obviously that you get for different reasons, but this one nasty, morning, obviously tension based headache i could not get rid of, even with painkillers. Opening and streaching my jaw helped but only for seconds. This actually fixed it! And i used a mid sized onion for this (due to lack of a ball) Thanks again Jeff!!!

  26. Jim Morrison

    Jim MorrisonPrije mjesec

    Only come to see jeff clown on jesse

  27. DJAyt69

    DJAyt69Prije mjesec

    Headaches: are caused by stress Parents: why would screens do this?

  28. Adam Sims

    Adam SimsPrije 2 mjeseci

    Anixtey with a lots of muscle's

  29. Adam Sims

    Adam SimsPrije 2 mjeseci

    Acupuncture points for muscles anixtey and stress

  30. Hy Dra

    Hy DraPrije 2 mjeseci

    1600 comment

  31. Viraj G

    Viraj GPrije 2 mjeseci

    Thanks so much for this video. Literally on the floor and helping so much. Need to correct those imbalances, work on the posture and add those face pulls!

  32. Kathy-Lee Westergom

    Kathy-Lee WestergomPrije 2 mjeseci

    Never noticed but Jeff pointing out which part is responsible for the pain, I touched the part and realized how tense it is and it hurt when soft pressure is applied. I guess time to massage that part

  33. MrJHimself

    MrJHimselfPrije 2 mjeseci

    Do the stiff neck vid I’m keen

  34. Kunal Sharma

    Kunal SharmaPrije 2 mjeseci

    Hey Jeff! Can you please make a Video on how to improve Cubitus Valgus!

  35. Crack_codingYT

    Crack_codingYTPrije 2 mjeseci

    Jeff thank you so much I just messaged my back and my headache was gone. Thanks man.🙏

  36. ter rf

    ter rfPrije 2 mjeseci

    Can u make a vid on uneven floors and if they cause muscle imbalance when working out and how to prevent it. Can everyone like so he sees this?

  37. ter rf

    ter rfPrije mjesec

    @TheLastStand001 I said can everyone not a nobody

  38. TheLastStand001

    TheLastStand001Prije mjesec


  39. Chibi

    ChibiPrije 2 mjeseci

    HRcharts recommended me this exactly when I have the problem, testing out now

  40. jwn2003

    jwn2003Prije 2 mjeseci

    Protip: massaging your traps does not fix headaches caused by hemorrhagic strokes.

  41. dddiehard02

    dddiehard02Prije 2 mjeseci

    Kinda looks like the brandt daroff exercise.

  42. Михаил Абрамов

    Михаил АбрамовPrije 2 mjeseci

    I need sbtr translt rusian😂😂😂

  43. Jay DeBon

    Jay DeBonPrije 2 mjeseci

    Jeff I love you you take my pain away 🙌🏽

  44. Julie Mc!!!!!

    Julie Mc!!!!!Prije 2 mjeseci

    Where to get a la cross bal🥇⭐️🏴󠁧󠁢󠁳󠁣󠁴󠁿l 🏈

  45. Kancheeban Sivasithamparanathan

    Kancheeban SivasithamparanathanPrije 2 mjeseci

    3:48 u never link any videos but freely say it

  46. Travis T

    Travis TPrije 2 mjeseci

    Thank You!

  47. superpos

    superposPrije 2 mjeseci

    To get rid of your headache in 1 second: hit your little toe against a pointed object. Guaranteed100%

  48. Alpha

    AlphaPrije 2 mjeseci


  49. Coach Maxim

    Coach MaximPrije 2 mjeseci

    The last three or four reps is what makes the muscle grow.🔥🙌 Who else loves muscles too❓❤️

  50. Donnie Sutton

    Donnie SuttonPrije 2 mjeseci

    Thank you! This reduced my headache by probably 90 percent and I probably wasn't even doing it right!

  51. Jomar’s Fitness Channel

    Jomar’s Fitness ChannelPrije 2 mjeseci

    Or you can drink panadol fast and active 😂😂😂

  52. Sandeep Gothwal

    Sandeep GothwalPrije 3 mjeseci


  53. Matthew Lee

    Matthew LeePrije 3 mjeseci

    More neck stuff I’ve had neck issues since I was a sophomore in highschool because of wrestling now I’m a junior in college wrestling and it’s never gotten better no matter how much physical therapy I do!

  54. Richard Richardson

    Richard RichardsonPrije 3 mjeseci

    I was very sceptical but this actually worked!!! Thanks Jeff / Jesse

  55. Chazzthaspazz 44

    Chazzthaspazz 44Prije 3 mjeseci

    Where do i get a solid type of ball like that?

  56. Reaon

    ReaonPrije 3 mjeseci

    When he’s smiling in the thumbnail it looks so funny

  57. Yeet

    YeetPrije 3 mjeseci

    Headaches kill your gains boys.

  58. Veronika Lah

    Veronika LahPrije 3 mjeseci

    This works!! My headache is 95% gone. Thanks

  59. Watrmelonn

    WatrmelonnPrije 3 mjeseci

    This would have been great yesterday when i had to go to the hospital

  60. Azoz Fs

    Azoz FsPrije 3 mjeseci

    How to cure your terminal cancer: Face pulls

  61. Aref Eshghi

    Aref EshghiPrije 3 mjeseci

    Have the headache, have the instructions, don't have the ball! :))

  62. José A Aguayo

    José A AguayoPrije 3 mjeseci

    Where has this tip been for the 39 years of my life??? I’ve been suffering tension headaches since I was a teenager and this is the first recommendation that actually works. Thank you, Jeff!

  63. Ben Day

    Ben DayPrije 3 mjeseci

    This is the exact and only type of headache I ever get. I used to take NSAIDs and acetaminophen 3-4 times a week and I still do from time to time. I'm so excited to try this out next time I need to. This might be one of my favorite vids of yours, Jeff. Thanks and keep it coming!

  64. Cornelious Stradivarius

    Cornelious StradivariusPrije 3 mjeseci

    Jeff: "Got a headache? Do eyebrow lifts"

  65. Mike 'MacGyver' Swale

    Mike 'MacGyver' SwalePrije 3 mjeseci

    I am amazed. It worked!!! Thanks a lot.

  66. Wytrych

    WytrychPrije 3 mjeseci


  67. Cherie Russell

    Cherie RussellPrije 3 mjeseci

    I did this, and it worked!! Gonna show my physical therapist this at my next appointment.

  68. Nick Peru

    Nick PeruPrije 3 mjeseci

    200 sth dislikes from pharmacists :)))

  69. usman Ronaldo

    usman RonaldoPrije 3 mjeseci

    Bbrruuhh jessie is fucking ripped af now look at that back 1:10

  70. Kumb-Stain

    Kumb-StainPrije 3 mjeseci

    He's a mets fan? Jessie is bad ass

  71. ali Mudarres

    ali MudarresPrije 3 mjeseci

    Can’t get the object to stay, it slips. So annoying

  72. Vaggelis Natsios

    Vaggelis NatsiosPrije 3 mjeseci

    Behond everything else a doctor as well...

  73. Alex Hewitt

    Alex HewittPrije 3 mjeseci

    Nice, should’ve just used healing crystals though in my opinion...

  74. Jesse Elliott-Bateman

    Jesse Elliott-BatemanPrije 3 mjeseci

    Definitely works. I had a excruciating headache in the gym, did this and it completely relieved it

  75. J B

    J BPrije 3 mjeseci

    0:45 😏

  76. The DACK LASH

    The DACK LASHPrije 3 mjeseci


  77. Ricardo Ruiz Hernández

    Ricardo Ruiz HernándezPrije 3 mjeseci

    I saw this video last night just before sleep, and I woke up with a headache. Now I can apply this technique. That is be effective.

  78. Frosty Tipped

    Frosty TippedPrije 3 mjeseci

    I can't believe that worked

  79. Rudy Flores

    Rudy FloresPrije 3 mjeseci

    Holy shit it worked 👏🏼

  80. -

    -Prije 3 mjeseci

    Look up a "Beenax Peanut Massage Ball" On Amazon. Works wonders. Targets the muscles close to your spine.

  81. Tim L.B.

    Tim L.B.Prije 3 mjeseci

    Good grief, pretzel city. I think I'll stick with ibuprofen.

  82. Whats Vaga

    Whats VagaPrije 3 mjeseci

    Trying this now and man amazing

  83. Shredder

    ShredderPrije 3 mjeseci

    I don't have a lacrosse ball.

  84. Gurmandeep Singh Gill

    Gurmandeep Singh GillPrije 3 mjeseci

    Hey Jeff, could you do a bodyweight bicep sore in 6 minutes video.

  85. oinky doink

    oinky doinkPrije 3 mjeseci

    I own a dumbbell does that help?

  86. srinivasarao gullapalli

    srinivasarao gullapalliPrije 3 mjeseci

    We want Captain America workout routine.

  87. nauris nauris

    nauris naurisPrije 3 mjeseci

    didnt work i sored a bit more cocaine than usual and laying down didnt work boss

  88. ZIPOD

    ZIPODPrije 3 mjeseci

    Jeff, pls make an exercise tier list XD

  89. anikate rajiv

    anikate rajivPrije 3 mjeseci

    Waiting for the next video on resistance band series.. Hope that includes exercises for abs also

  90. Venatria

    VenatriaPrije 3 mjeseci


  91. phlox

    phloxPrije 3 mjeseci

    hey, what happen to the vaccine video! censored? bad boy jeff.

  92. Search Elsewhere

    Search ElsewherePrije 3 mjeseci

    Hey Jeff. I have a question to ask. I'm working out for 2 month already and I still feel sore after every training. Soreness interferes with my training. Is it OK? Should I decrease the load or maybe there is something else I'm not aware of? I'm a true hardgainer if this can help address the issue. I'm 169 cm and 41kg. Welp. Ty in advance

  93. Михаил

    МихаилPrije 3 mjeseci

    Thts funny, i developed different technique against headeche/wo using ball. But it very similar to your example. i will try it, maybe ill get better results. Thank you. xoxo

  94. DeAdLy fArT

    DeAdLy fArTPrije 3 mjeseci

    *When Jeff has a migraine headache on his right side of head, he make sure the left side gets affected too to avoid muscle imbalances*

  95. repsandgrooves

    repsandgroovesPrije 3 mjeseci

    Jokes aside, more of these Jeff.


    SANDIPAN MUKHERJEEPrije 3 mjeseci

    Hey can you plz make a video on fixing trap injury caused while doing dumbell side raises. Its causing me a slight pain in the traps aswell as a little bit in the neck along with arm. Btw Loving your content.


    A S M RAFI ALAMPrije 3 mjeseci

    can you tell how to solve knok knee problem?

  98. Rick Foster

    Rick FosterPrije 3 mjeseci

    I know you're a huge Stallone fan, but I would like to know how Carl Weather's works out. Apollo Creed was a badass!

  99. Bouh Nassim

    Bouh NassimPrije 3 mjeseci

    Judt leave your work place and go for a walk and Everything will be okay

  100. Pain Killaz

    Pain KillazPrije 3 mjeseci

    how to fix a headache, step 1: pop a vinegarale

  101. R S

    R SPrije 3 mjeseci

    Can you talk about how to fix lower erector spinae tightness. For some reason I have it only on one side (left). Thanks

  102. Einro

    EinroPrije 3 mjeseci

    wheres the vaccine video?

  103. Renan Vasconcellos

    Renan VasconcellosPrije 3 mjeseci

    So the secret is move the pain to another area.

  104. markus Schaffer

    markus SchafferPrije 3 mjeseci

    Amazing how this can fix 90 percent of headaches. Better for you than pain relievers,too.

  105. feavmexico9

    feavmexico9Prije 3 mjeseci

    I don't have a headache I just came for the comments and I wasn't disappointed

  106. mftgdeserteagle

    mftgdeserteaglePrije 3 mjeseci

    Jeff, can you do a similar video for releasing tensions/softening the traps for people with very hard traps? I've got extremely hard traps (don't know why) and no matter what I do to them or how often I go to the masseuse then do not soften up, they're like rocks. Or does this technique apply to that problem as well? Thank you very much

  107. Secret Asian Man

    Secret Asian ManPrije 3 mjeseci

    What happened to the vaccine video you uploaded?

  108. disturbia13

    disturbia13Prije 3 mjeseci

    Fun fact, this technique (Counterstrain) was developed in the medical field of Osteopathic Medicine. The physicians with the initials D.O. after their name have extensive training in this plus everything M.D. physicians learn. Check em out :)

  109. Shaun Guffey

    Shaun GuffeyPrije 3 mjeseci

    I can't find any ATHLEAN-X videos covering one of the greatest compound exercises, the barbell clean. I think a comprehensive video on that exercise would be great, especially by the best. On behalf of everyone you've helped, thank you for what you do.

  110. Why Google?

    Why Google?Prije 3 mjeseci

    This is exactly the muscle that kills me.