Welcome to our comprehensive guide on relieving sinus pressure. If you’ve ever experienced the discomfort of sinus pressure, you know how it can disrupt your daily life. Sinus pressure occurs when the sinuses, which are hollow cavities in the skull, become inflamed or blocked. This can result in a range of symptoms, including facial pain, congestion, headache, and difficulty breathing.

In this article, we will explore various techniques, remedies, and lifestyle changes that can help alleviate sinus pressure and provide you with much-needed relief. Whether you prefer natural remedies, over-the-counter medications, or simple lifestyle adjustments, we’ve got you covered.

Before we delve into the specific methods, it’s important to note that while these suggestions can provide temporary relief, chronic or severe sinus pressure may require medical intervention. If your symptoms persist or worsen, it is always advisable to consult a healthcare professional.

Now, let’s dive into the world of sinus pressure relief and discover effective strategies to help you breathe freely and comfortably once again.

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Understanding Sinus Pressure

To effectively relieve sinus pressure, it’s essential to have a clear understanding of what it entails. Sinus pressure is commonly associated with sinusitis, which is the inflammation of the sinuses. The sinuses are air-filled cavities located in the skull, and they play a vital role in filtering and moisturizing the air we breathe.

When the sinuses become inflamed or infected, the normal flow of mucus is disrupted, leading to a buildup of pressure. This can be caused by various factors, including allergies, colds, sinus infections, or structural issues such as nasal polyps or a deviated septum.

The pressure that builds up within the sinuses can cause discomfort and pain in the affected areas, typically in the forehead, cheeks, and around the eyes. It can also result in symptoms like nasal congestion, post-nasal drip, headache, and reduced sense of smell.

Understanding the underlying causes of sinus pressure is crucial in determining the most effective treatment approach. By identifying the root cause, you can adopt targeted strategies to relieve the pressure and alleviate the associated symptoms.

Common Causes of Sinus Pressure

Sinus pressure can have various underlying causes, and understanding them can help identify effective remedies. Let’s explore some of the most common factors that contribute to sinus pressure:

Sinus Infections: Bacterial, viral, or fungal infections can lead to sinusitis, causing inflammation and subsequent pressure in the sinuses.
Allergies: Allergic reactions to substances such as pollen, dust mites, pet dander, or certain foods can trigger an immune response, leading to sinus inflammation and pressure.
Nasal Polyps: These small, noncancerous growths in the nasal passages can obstruct the sinuses and impede proper drainage, resulting in increased pressure.
Deviated Septum: A deviated septum refers to a shift in the nasal septum, the thin wall separating the nostrils. This structural abnormality can block sinus passages and contribute to pressure buildup.
Colds and Upper Respiratory Infections: Viral infections, commonly associated with the common cold or flu, can cause inflammation in the sinuses, leading to pressure and congestion.
Environmental Irritants: Exposure to irritants such as cigarette smoke, air pollution, or strong chemicals can irritate the sinus passages, triggering inflammation and subsequent pressure.
Changes in Air Pressure: Rapid changes in altitude, such as during air travel or scuba diving, can affect sinus pressure due to the unequal distribution of air in the sinuses and the surrounding environment.

Identifying the underlying cause of your sinus pressure is essential for effective treatment and relief. By pinpointing the specific trigger, you can adopt targeted strategies to alleviate the pressure and manage your symptoms more effectively.

Symptoms and Signs of Sinus Pressure

Recognizing the symptoms and signs of sinus pressure is crucial in determining the appropriate course of action for relief. While the specific symptoms may vary from person to person, here are some common indicators of sinus pressure:

Facial Pain and Pressure: One of the hallmark symptoms of sinus pressure is a feeling of pain, tenderness, or pressure in the facial area, particularly around the forehead, cheeks, and eyes. This discomfort may worsen when bending forward or lying down.
Nasal Congestion: Sinus pressure often leads to a blocked or stuffy nose, making it difficult to breathe freely through the nasal passages. You may experience a sensation of heaviness or fullness in the nose.
Headache: Sinus pressure can cause a persistent or throbbing headache, typically focused around the affected sinus areas. This headache may intensify with movement or when waking up in the morning.
Post-Nasal Drip: Excess mucus produced as a result of sinus inflammation can lead to post-nasal drip, where mucus drips down the back of the throat. This can cause a sore throat, coughing, or a hoarse voice.
Reduced Sense of Smell: Sinus pressure can affect your sense of smell, leading to a diminished ability to detect scents or experiencing an altered perception of smells.
Ear Pressure: The interconnectedness of the nasal and ear passages can result in ear pressure or a feeling of fullness in the ears. This can affect your hearing and may be accompanied by ear popping or mild ear pain.

It’s important to note that these symptoms can also be indicative of other conditions. If you are unsure whether your symptoms are related to sinus pressure, it is recommended to consult a healthcare professional for an accurate diagnosis.

Home Remedies for Sinus Pressure Relief

When it comes to alleviating sinus pressure, several effective home remedies can provide relief. These natural approaches can help reduce inflammation, promote sinus drainage, and soothe discomfort. Here are some home remedies to consider:

Nasal Irrigation: Nasal irrigation, also known as nasal rinsing, involves flushing out the nasal passages with a saline solution. This helps to remove mucus, reduce congestion, and relieve sinus pressure. You can use a neti pot, squeeze bottle, or saline nasal spray for this purpose.
Steam Inhalation: Inhaling steam can help moisten the nasal passages, promote sinus drainage, and relieve pressure. You can achieve steam inhalation by leaning over a bowl of hot water with a towel draped over your head, or by using a steam inhaler. Adding a few drops of essential oils like eucalyptus or peppermint can provide additional soothing benefits.
Warm Compresses: Applying warm compresses over the sinus areas can help alleviate pain and reduce pressure. Soak a clean towel in warm water, wring out the excess, and place it over your forehead, cheeks, and nose for several minutes. Repeat this a few times a day for relief.
Hydration: Staying well-hydrated is essential for thinning mucus and promoting sinus drainage. Drink plenty of fluids, such as water, herbal tea, or warm soups, to help keep your nasal passages moist and relieve pressure.
Steamy Showers: Taking a hot, steamy shower can help moisten the nasal passages and ease congestion. Spend a few extra minutes in the shower, allowing the steam to work its magic on your sinuses.
Elevating Your Head: Sleeping with your head slightly elevated can help reduce congestion and prevent mucus from accumulating in the sinuses. Use an extra pillow or raise the head of your bed to achieve the desired elevation.

Remember, while these home remedies can provide temporary relief, it’s important to monitor your symptoms and seek medical attention if they persist or worsen. Severe or chronic sinus pressure may require additional medical intervention.

Medications for Relieving Sinus Pressure

In addition to home remedies, various medications can help alleviate sinus pressure and provide relief. These medications can target different aspects of sinus inflammation and congestion. Here are some common types of medications used for sinus pressure relief:

Decongestants: Decongestant medications, available in oral or nasal spray forms, work by narrowing the blood vessels in the nasal passages. This helps reduce swelling and congestion, relieving sinus pressure. It’s important to follow the recommended dosage and duration of use as prolonged or excessive use can lead to rebound congestion.
Pain Relievers: Over-the-counter pain relievers such as acetaminophen, ibuprofen, or aspirin can help alleviate the pain associated with sinus pressure. They can also reduce inflammation, providing additional relief.
Nasal Steroids: Nasal steroid sprays are effective in reducing inflammation in the nasal passages, relieving congestion, and decreasing sinus pressure. These sprays require regular use over a period of time to achieve optimal results.
Antihistamines: If allergies contribute to your sinus pressure, antihistamines can help block the effects of histamine, a chemical released during an allergic reaction. By reducing allergic inflammation, antihistamines can relieve congestion and pressure.
Saline Nasal Sprays: Saline nasal sprays or rinses can help moisturize the nasal passages, thin mucus, and promote sinus drainage. They are particularly beneficial for individuals with dry nasal passages or as an adjunct to other medications.

It’s important to note that while these medications can provide relief, they may not be suitable for everyone. It’s advisable to consult with a healthcare professional or pharmacist to determine the most appropriate medication for your specific condition and any potential interactions or contraindications.

Lifestyle Changes to Alleviate Sinus Pressure

In addition to home remedies and medications, making certain lifestyle changes can help alleviate sinus pressure and promote overall sinus health. These changes aim to reduce inflammation, improve sinus drainage, and minimize triggers. Consider incorporating the following habits into your routine:

Maintain Good Hygiene: Practicing good hygiene can help prevent infections and reduce the risk of sinusitis. Wash your hands regularly, especially before touching your face or nose, to avoid introducing harmful bacteria or viruses into your sinuses.
Keep the Nasal Passages Moist: Dry nasal passages can contribute to increased irritation and inflammation. Use a saline nasal spray or rinse to keep your nasal passages moist and help thin mucus, promoting better sinus drainage.
Avoid Environmental Triggers: Identify and minimize exposure to environmental irritants that can trigger sinus inflammation. This may include cigarette smoke, strong perfumes, cleaning chemicals, or air pollutants. Taking steps to improve indoor air quality, such as using air purifiers or keeping windows closed during high pollen seasons, can be beneficial.
Manage Allergies: If allergies contribute to your sinus pressure, take steps to manage them effectively. This may involve using allergy medications, keeping indoor spaces clean and dust-free, and minimizing exposure to allergens like pollen, dust mites, or pet dander.
Stay Hydrated: Drinking plenty of fluids, particularly water, can help thin mucus and promote sinus drainage. Aim to stay hydrated throughout the day to maintain optimal sinus health.
Avoid Irritants: Minimize exposure to nasal irritants such as strong chemicals, cleaning products, or harsh fumes. If you must be around such substances, use protective measures like wearing a mask or using proper ventilation to reduce the impact on your sinuses.
Maintain Healthy Humidity Levels: Dry indoor air can exacerbate sinus symptoms. Use a humidifier to add moisture to the air in your home, especially during dry seasons or in arid climates. Be sure to clean the humidifier regularly to prevent the growth of mold or bacteria.

By incorporating these lifestyle changes into your daily routine, you can support sinus health, reduce inflammation, and alleviate sinus pressure. However, if your symptoms persist or worsen, it’s essential to consult with a healthcare professional for further evaluation and guidance.

Natural Remedies for Sinus Pressure Relief

If you prefer natural approaches to alleviate sinus pressure, several remedies can provide relief and promote sinus health. These remedies are often easily accessible and can be incorporated into your daily routine. Consider the following natural remedies:

Warm Saltwater Gargle: Gargling with warm saltwater can help soothe a sore throat caused by post-nasal drip and provide temporary relief from sinus pressure. Mix half a teaspoon of salt in warm water and gargle for 30 seconds before spitting it out.
Essential Oils: Certain essential oils have properties that can help reduce inflammation, open up nasal passages, and alleviate sinus pressure. Eucalyptus, peppermint, and tea tree oil are commonly used for this purpose. Add a few drops to a diffuser, inhale the steam, or dilute them in a carrier oil and apply topically (after performing a patch test).
Herbal Steam: Herbal steam inhalation can provide relief by combining the benefits of steam and aromatic herbs. Add a handful of dried herbs like chamomile, lavender, or thyme to a bowl of hot water. Lean over the bowl, cover your head with a towel, and inhale the steam for several minutes.
Apple Cider Vinegar: Apple cider vinegar is believed to have antimicrobial properties and can help thin mucus. Mix one to two tablespoons of apple cider vinegar in warm water, and drink it to promote sinus drainage and relieve pressure. You can also use it as a nasal rinse by mixing it with saline solution.
Turmeric: Turmeric contains a compound called curcumin, which has anti-inflammatory properties. Incorporate turmeric into your diet by adding it to your meals or consuming turmeric tea. This can help reduce inflammation and alleviate sinus pressure.
Spicy Foods: Eating spicy foods can help open up congested nasal passages and promote sinus drainage. Incorporate ingredients like chili peppers, horseradish, or cayenne pepper into your meals to experience their decongestant effects.

It’s important to note that natural remedies may not work for everyone, and individual reactions can vary. It’s advisable to consult with a healthcare professional before trying any new remedies, especially if you have underlying health conditions or are taking medications.

Nasal Irrigation Techniques for Sinus Pressure

Nasal irrigation is a technique that involves flushing out the nasal passages with a saline solution to help relieve congestion, reduce inflammation, and alleviate sinus pressure. It can be an effective method for promoting sinus health. Here are a few common nasal irrigation techniques:

Neti Pot: A neti pot is a small vessel with a spout specifically designed for nasal irrigation. Fill the neti pot with a saline solution (a mixture of sterile or distilled water and salt), tilt your head to the side, and pour the solution into one nostril. Allow it to flow through your nasal passages and out of the other nostril. Remember to use sterile or distilled water to avoid introducing bacteria or irritants into your sinuses.
Nasal Spray Bottle: A nasal spray bottle can also be used for nasal irrigation. Fill the bottle with the saline solution, tilt your head forward over a sink, and insert the nozzle into one nostril. Gently squeeze the bottle to release the saline solution into your nasal passages. Allow the solution to flow out of the other nostril. Repeat on the other side.
Squeeze Bottle: Similar to the nasal spray bottle, a squeeze bottle can be used for nasal irrigation. Fill the bottle with the saline solution, tilt your head forward, and place the nozzle against one nostril. Gently squeeze the bottle to send the solution into your nasal passages. Allow it to flow out of the other nostril. Repeat on the other side.

When performing nasal irrigation, it’s essential to follow proper hygiene practices. Ensure that the equipment used is clean and sterile, and always use the recommended saline solution. It’s also important to use the correct posture and technique to prevent discomfort or injury.

Nasal irrigation can be performed daily or as needed, depending on the severity of your symptoms and the guidance of a healthcare professional. It’s important to note that some individuals may experience temporary mild discomfort or a sense of fullness during the process, but this typically subsides quickly.

Steam Inhalation for Sinus Pressure Relief

Steam inhalation is a simple yet effective method for relieving sinus pressure and congestion. Inhaling steam helps to moisturize the nasal passages, loosen mucus, and promote sinus drainage. Here’s how you can perform steam inhalation:

Boil Water: Start by boiling a pot of water. You can use distilled water or tap water if it’s safe for inhalation. Boil enough water to produce a steady flow of steam throughout the session.
Add Optional Ingredients: To enhance the benefits of steam inhalation, you can add optional ingredients like a few drops of essential oils such as eucalyptus, peppermint, or tea tree oil. These oils have soothing properties that can further relieve sinus congestion. However, it’s important to note that not everyone tolerates essential oils well, so proceed with caution and discontinue use if any adverse reactions occur.
Transfer to a Bowl: Carefully pour the boiling water into a heat-resistant bowl. Add the optional ingredients if desired. Place the bowl on a stable surface like a table or countertop.
Create a Tent: Create a tent-like structure over the bowl by draping a towel over your head. Make sure the towel fully covers your head and the bowl, trapping the steam inside.
Inhale the Steam: Lean over the bowl, positioning your face at a comfortable distance to avoid any burns. Close your eyes and inhale the steam deeply through your nose. Take slow, deep breaths, allowing the steam to reach your nasal passages. Continue inhaling the steam for about 5 to 10 minutes.
Take Breaks: If the steam feels too hot or becomes uncomfortable, take breaks by lifting the towel slightly or stepping away from the bowl. Allow your face to cool down before resuming the inhalation.
Moisturize Afterward: After the steam inhalation session, moisturize your nasal passages with a saline nasal spray or rinse to prevent dryness.

Remember to exercise caution when working with hot water and steam to avoid burns. Keep a safe distance from the bowl and monitor your comfort levels throughout the session.

Acupressure Points to Relieve Sinus Pressure

Acupressure is an ancient practice that involves applying gentle pressure to specific points on the body to alleviate various ailments, including sinus pressure and congestion. Stimulating these acupressure points can help promote sinus drainage, reduce inflammation, and provide relief. Here are some acupressure points to target:

Yintang: Located between the eyebrows, on the spot often referred to as the “third eye.” Apply gentle pressure with your thumb or index finger and massage in a circular motion for 1 to 2 minutes. This point is believed to help relieve sinus pressure and headaches.
Bitong: Located on either side of the nostrils, in the groove where the nose meets the cheekbones. Apply gentle pressure with your index fingers and massage in a circular motion for 1 to 2 minutes. This point is believed to help open up congested nasal passages.
Yingxiang: Located on the outer edge of the nostrils, where the nostril meets the cheek. Apply gentle pressure with your index fingers and massage in a circular motion for 1 to 2 minutes. This point is believed to help relieve nasal congestion and sinus pressure.
Zan Zhu: Located at the inner end of the eyebrows, where they meet the bridge of the nose. Apply gentle pressure with your thumbs or index fingers and massage in a circular motion for 1 to 2 minutes. This point is believed to help relieve sinus pressure and ease eye strain.
He Gu: Located on the webbing between the thumb and index finger, in the fleshy area. Apply firm pressure with your opposite thumb and index finger and massage in a circular motion for 1 to 2 minutes. This point is believed to help relieve sinus pressure and promote overall relaxation.

Apply gentle, steady pressure to each acupressure point and adjust the intensity according to your comfort level. You can stimulate these points several times a day or as needed to find relief from sinus pressure.

Yoga and Breathing Exercises for Sinus Pressure Relief

Yoga and breathing exercises can be beneficial for relieving sinus pressure by promoting relaxation, improving circulation, and enhancing sinus drainage. These practices help open up the nasal passages, reduce inflammation, and alleviate discomfort. Here are some yoga poses and breathing exercises to consider:

Sukhasana (Easy Pose): Sit comfortably cross-legged on the floor or on a cushion. Close your eyes and focus on your breath. Take slow, deep breaths in and out through your nose, allowing the breath to flow smoothly. This gentle posture promotes relaxation and encourages healthy breathing patterns.
Jala Neti: Jala Neti is a traditional yogic nasal cleansing technique that involves rinsing the nasal passages with a saline solution using a neti pot or a specially designed nasal irrigation device. This practice helps clear mucus, reduce congestion, and relieve sinus pressure. It’s essential to learn the proper technique from a qualified instructor before attempting Jala Neti.
Bhujangasana (Cobra Pose): Lie on your stomach, placing your palms on the floor beside your chest. Inhale deeply and lift your upper body, keeping your arms bent. Gently arch your back while looking up, stretching the front of your body. Hold this pose for a few breaths, feeling a gentle stretch in the chest and sinuses.
Simhasana (Lion’s Pose): Kneel on the floor and sit back on your heels. Place your hands on your knees and spread your fingers wide. Inhale deeply through your nose, then open your mouth wide, sticking out your tongue and exhaling forcefully while making a “ha” sound. This pose helps relieve tension in the face and promotes sinus drainage.
Alternate Nostril Breathing: Sit comfortably and close your eyes. With your right hand, bring your index and middle fingers to rest between your eyebrows. Use your thumb to close your right nostril and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and release the thumb, exhaling through your right nostril. Continue this alternating pattern for several rounds of breath. Alternate nostril breathing helps balance the flow of energy and promotes clear nasal passages.

Practicing yoga and breathing exercises regularly can provide long-term benefits for sinus health and overall well-being. However, if you have any underlying health conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified yoga instructor before starting a new practice.

When to Seek Medical Attention for Sinus Pressure

While sinus pressure can often be relieved with home remedies and self-care measures, there are situations where it is advisable to seek medical attention. If you experience any of the following circumstances or symptoms, it’s important to consult with a healthcare professional:

Severe or Prolonged Symptoms: If your sinus pressure and related symptoms are severe or persist for an extended period, despite trying various remedies and self-care measures, it’s wise to seek medical advice. Severe pain, uncontrolled congestion, or worsening symptoms may indicate an underlying condition that requires further evaluation and treatment.
Recurring or Chronic Sinusitis: If you frequently experience sinus pressure and develop recurring sinusitis (inflammation of the sinuses), it’s recommended to consult with a healthcare professional. Recurrent sinusitis may require a more comprehensive assessment and long-term management plan.
Fever and Facial Swelling: If you develop a high fever, facial swelling, or redness around the eyes, it may be a sign of a bacterial infection. In such cases, medical attention is crucial to determine the appropriate course of antibiotics or other necessary treatments.
Worsening Symptoms After an Injury: If you’ve recently experienced facial trauma or head injury and your sinus pressure symptoms worsen or persist, it’s important to seek immediate medical attention. This is especially true if you experience severe pain, changes in vision, or other concerning symptoms.
Symptoms in Young Children: If a child under the age of 2 years experiences symptoms of sinus pressure, it’s advisable to consult a pediatrician for proper evaluation and guidance.
Underlying Health Conditions: If you have underlying health conditions such as immune system disorders, asthma, or chronic respiratory conditions, it’s crucial to consult with a healthcare professional regarding your sinus pressure symptoms. These conditions may require specific considerations and management strategies.

It’s important to remember that healthcare professionals are best equipped to diagnose and treat medical conditions. They can provide personalized advice based on your specific situation, conduct further evaluations if needed, and prescribe appropriate medications or treatments.

Conclusion

Relieving sinus pressure is essential for regaining comfort and improving overall well-being. In this comprehensive guide, we have explored various techniques, remedies, and lifestyle changes that can help alleviate sinus pressure and provide much-needed relief.

We started by understanding sinus pressure, its common causes, and the symptoms associated with it. We then delved into a wide range of approaches, including home remedies such as nasal irrigation, steam inhalation, and natural remedies like warm saltwater gargles, essential oils, and apple cider vinegar. We also discussed the benefits of medications, both over-the-counter and prescription, for managing sinus pressure.

Furthermore, we explored lifestyle changes such as maintaining good hygiene, keeping the nasal passages moist, avoiding environmental triggers, and staying hydrated. Additionally, we discussed acupressure points, yoga poses, and breathing exercises that can provide relief from sinus pressure. Throughout the guide, we emphasized the importance of seeking medical attention in certain circumstances, such as severe or recurring symptoms, facial swelling, or injuries.

Remember, everyone’s experience with sinus pressure may vary, and it’s important to find the strategies that work best for you. It may take some trial and error to determine the most effective remedies and techniques. If your symptoms persist, worsen, or cause significant discomfort, consult with a healthcare professional for a proper diagnosis and personalized guidance.

We hope that this guide has provided you with valuable insights and practical solutions to relieve sinus pressure. By incorporating these strategies into your routine, you can find relief, promote sinus health, and enjoy a greater sense of well-being.

Frequently Asked Questions

Q: What gets rid of sinus pressure fast?
A: There are several methods to alleviate sinus pressure quickly, such as nasal irrigation, steam inhalation, over-the-counter decongestants, or using a warm compress on the affected areas. However, the effectiveness may vary from person to person.

Q: What actually relieves sinus pressure?
A: Effective relief for sinus pressure can be achieved through a combination of approaches. These include nasal irrigation, steam inhalation, medications like decongestants or nasal steroids, applying warm compresses, staying hydrated, and avoiding environmental triggers.

Q: How do you manually drain your sinuses?
A: To manually drain your sinuses, you can try gentle facial massages, using your fingertips to apply light pressure along the sinus areas, or performing nasal acupressure techniques. Nasal irrigation with a saline solution can also help flush out mucus and promote sinus drainage.

Q: How long until sinus pressure goes away?
A: The duration of sinus pressure can vary depending on the underlying cause and individual factors. In most cases, with appropriate treatment and self-care measures, sinus pressure tends to improve within a few days to a couple of weeks. If symptoms persist or worsen, it is advisable to seek medical attention.

Q: Why is sinus pressure so bad?
A: Sinus pressure can be uncomfortable and even painful due to the inflammation and buildup of mucus in the sinuses. The pressure can cause pain and discomfort in the affected areas, including the forehead, cheeks, and around the eyes. Additionally, sinus pressure may lead to other symptoms such as headache, nasal congestion, and reduced sense of smell.

Q: How can I clear my sinuses naturally?
A: Natural methods to clear sinuses include nasal irrigation with a saline solution, steam inhalation, staying hydrated, using warm compresses, practicing good hygiene, avoiding irritants, and incorporating certain herbs or essential oils known for their decongestant properties. However, individual responses may vary, and it’s important to find the techniques that work best for you.

Q: How do you relieve sinus pressure overnight?
A: To relieve sinus pressure overnight, you can try steam inhalation before bed, elevate your head while sleeping, use a humidifier to add moisture to the air, apply warm compresses to the sinus areas, and ensure proper hydration. These measures can help alleviate congestion and promote sinus drainage, providing relief during sleep.

Q: What happens if your sinuses won’t drain?
A: If your sinuses fail to drain properly, it can lead to chronic sinusitis, recurrent infections, or prolonged symptoms of sinus pressure and congestion. In such cases, it is advisable to seek medical attention for a proper evaluation, as additional treatments or interventions may be necessary to address the underlying issue.

Quick and Natural Way How to Relieve Sinus Pressure