Headache During Second Trimester | Calm Relief That Sticks

A headache in the second trimester can feel unfair. Many people expect that “middle stretch” to be the easier part, then a dull band of pressure shows up behind the eyes right when you want to enjoy it. The good news is that most headaches in weeks 13–27 are tied to day-to-day factors you can change. A smaller share can signal something that needs prompt medical care, so it helps to know the difference.

This article walks through what headaches can mean in the second trimester, how to narrow down your likely trigger, what tends to work at home, and when to get checked the same day.

Second-Trimester Headache Patterns And Common Triggers

Headaches during mid-pregnancy often fall into two buckets: primary headaches (tension-type headaches and migraines) and secondary headaches (headaches caused by another condition). Primary headaches are far more common. Secondary causes are less common, yet they matter because some need fast care.

Second trimester shifts can nudge both buckets. Blood volume rises, sleep can change, meals get spaced out by busy days, and nasal congestion can show up. Each one can tip the scales toward head pain, even if you rarely had headaches before.

Everyday triggers that show up a lot

• Dehydration from not drinking enough, more sweating, or vomiting earlier in pregnancy.
• Skipped meals or long gaps that let blood sugar dip.
• Sleep debt, new snoring, or a shift to sleeping on your side.
• Screen and posture strain, especially neck tension from laptop or phone hunching.
• Caffeine changes from cutting back fast or drinking more than your usual.
• Nasal congestion or sinus pressure that makes the face feel “full.”
• Stress and jaw clenching, often paired with shallow breathing.

When the pattern suggests migraine

Migraine in pregnancy can stay the same, ease up, or change shape. It often comes with throbbing pain, light or sound sensitivity, nausea, or a need to lie down in a dark room. Some people get an aura (visual zigzags, shimmering, blind spots) before the pain. New aura symptoms during pregnancy are worth a call to your prenatal team so they can rule out other causes.

When the pattern suggests tension-type headache

Tension-type headaches tend to feel like a tight band, pressure in the forehead, or soreness that wraps around the back of the head and neck. They often build through the day and track with posture, jaw tension, or poor sleep.

Headache During Second Trimester: What Usually Causes It

When you get a headache in the second trimester, start with a quick “what changed” scan. It takes two minutes and often points to the fix.

Start with the basics

1. Fluids: Have you gone a few hours without water? Did you have more coffee, tea, or salty food than usual?
2. Food: Did you miss a snack, eat later than usual, or rely on quick carbs without protein?
3. Sleep: Did you wake more than normal, sleep fewer hours, or sleep in an awkward position?
4. Neck and eyes: Have you been leaning forward at a screen, clenching your jaw, or squinting?

Then look for clues that change the plan

Some headache features point toward a need for same-day assessment, even if you feel fine otherwise. The CDC’s urgent maternal warning signs include severe headache that does not go away, along with other symptoms like vision changes, chest pain, or swelling. Save that list somewhere easy to reach. It’s built for quick decisions.

Also check your blood pressure plan. If you have a history of high blood pressure, or you’ve been told you’re at risk for preeclampsia, headaches deserve extra attention. The NIH’s NHLBI overview on pregnancy and high blood pressure notes that a worsening headache can be a warning sign in that setting.

Fast Relief Steps You Can Try First

For a typical, familiar headache with no warning symptoms, these steps often help within an hour. Pick two or three and stack them.

Drink and eat in a “steady” way

• Drink water, then sip for the next 30 minutes instead of chugging once and forgetting.
• Add a snack that mixes carbs and protein, such as yogurt, nuts, cheese with fruit, or a sandwich half.
• If nausea is still around, try small bites every 2–3 hours rather than large meals.

Reset your neck, jaw, and eyes

• Do a 60-second posture reset: shoulders down, chin slightly tucked, tongue relaxed.
• Place a warm compress on tight neck muscles, or a cool cloth over the eyes for throbbing pain.
• Step away from screens for 10 minutes. Look far away to relax focusing muscles.

Use light movement and fresh air

A gentle walk can ease tension and shift breathing. Keep it easy. If walking makes the headache spike, stop and switch to rest and hydration.

Try sound and light control

Dim the room, lower noise, and rest on your side. Many headaches settle faster when your body gets a clear “downshift” signal.

Consider pregnancy-safe medicine when needed

Many pregnant people can use acetaminophen for occasional headache relief. The Mayo Clinic’s guidance on headaches during pregnancy notes that acetaminophen is commonly used, and it also advises checking with your prenatal team before taking new medicines or herbal products.

If you live with migraine, talk with your clinician about your personal plan. ACOG’s clinical practice guidance on headaches in pregnancy and postpartum reviews treatment options and flags that some medicines have trimester-specific limits.

Tracking That Takes Two Minutes

If headaches repeat, a tiny log can reveal a pattern you can fix. You don’t need an app. A note on your phone works.

What to record

• Time it started and how long it lasted
• Where the pain sits (forehead, one side, behind eyes, neck)
• What you ate and drank in the prior 6 hours
• Sleep the night before
• Screen time and posture strain
• Any visual changes, dizziness, or swelling
• What you tried and what helped

Bring that log to a prenatal visit if headaches are weekly or changing. It gives your clinician a clean snapshot and speeds up decisions.

Common Causes And What They Feel Like

The table below helps match a second-trimester headache pattern to likely triggers and first steps. It’s not a diagnosis tool. It’s a sorting tool so you can choose a smart next move.

Pattern Or Trigger	Typical Feel	First Steps To Try
Dehydration	Dull, whole-head ache; dry mouth; darker urine	Water plus a salty snack; steady sipping for 30–60 minutes
Long gap between meals	Shaky, head pressure, mood dip, nausea	Snack with carbs + protein; plan a snack alarm
Screen/neck strain	Forehead pressure with sore neck or shoulders	Posture reset; warm neck compress; 10-minute screen break
Tension-type headache	Band-like tightness; steady pain; neck tenderness	Heat, gentle stretching, jaw unclench, short walk
Migraine	Throbbing, one-sided; light/sound sensitivity; nausea	Dark room rest; cool cloth; hydration; use your approved plan
Sinus pressure	Face pressure; worse when bending; stuffy nose	Steam or saline rinse; sleep with head slightly raised
Caffeine shift	Headache after cutting back fast, or after extra intake	Stabilize intake; taper slowly if reducing; add water
New or worsening high blood pressure	Severe or persistent headache; can pair with vision changes	Check blood pressure if you have a monitor; seek urgent assessment

When To Call The Same Day

Some symptoms need prompt evaluation in pregnancy, even if they feel like “maybe it’s nothing.” Use this list as your action filter.

Get urgent medical care for these patterns

• Sudden “worst headache” pain, or a headache that peaks fast
• Headache with vision changes, fainting, weakness, confusion, or trouble speaking
• Headache with chest pain, shortness of breath, or severe upper belly pain
• Headache that does not ease with rest, hydration, and your approved medicine plan
• Headache with heavy swelling of face or hands, or rapid weight gain in a short window
• Headache with fever or stiff neck
• New headache after a fall, car crash, or head injury

If you are not sure which door to use, call your maternity unit or emergency services. Acting early is safer than waiting.

Medication And Non-Med Options To Discuss With Your Prenatal Team

Pregnancy changes what is safe, what is effective, and what should be limited. Your clinician can tailor options based on your history, blood pressure, and trimester.

Option Type	Where It Fits	Notes To Bring Up
Acetaminophen	Occasional tension headache or migraine pain	Ask about dosing limits and frequency for your situation
NSAIDs	Selected cases under clinician direction	ACOG notes trimester-specific limits; ask what applies to you
Magnesium	Migraine prevention or muscle tension in some people	Ask about form, dose, and GI side effects
Anti-nausea medicines	Migraine with nausea that blocks eating or drinking	Share what you used earlier in pregnancy and what worked
Sleep plan tweaks	Headaches tied to poor sleep or snoring	Ask if snoring or sleep apnea screening fits your risk profile
Physical therapy or massage	Neck-driven headaches, posture strain	Ask for pregnancy-trained providers and safe positions
Hydration and meal scheduling	Headaches tied to dehydration or meal gaps	Ask about fluid goals and nausea-friendly meal ideas

A Simple Prevention Routine For The Rest Of The Trimester

If headaches are frequent, a small routine can cut them down. Start with one change for three days, then add the next.

Build a steady day

• Morning: Water soon after waking, then breakfast with protein.
• Midday: A planned snack, plus a 2-minute posture reset.
• Afternoon: Another snack before the late-day slump, then a short walk or gentle stretch.
• Evening: Screen dimming, jaw relaxation, and a consistent sleep window.

Set up your space

Raise your laptop so the top of the screen sits near eye level. Add a small pillow behind your lower back. Keep a water bottle within reach. These small changes reduce neck pull that can trigger tension pain.

Make caffeine predictable

If you use caffeine, keep it consistent and modest. Sudden swings can trigger headaches. If you are tapering down, do it in small steps over several days.

What A Clinician May Check If Headaches Keep Returning

If headaches are new, frequent, or escalating, your prenatal team may check blood pressure, urine protein, hydration status, and anemia, plus ask about vision changes and neurologic symptoms. This helps sort routine headaches from conditions like hypertensive disorders of pregnancy.

The NHS guidance on headaches in pregnancy lists self-care steps plus reasons to seek medical help, including headaches paired with vision changes or swelling.

Takeaway Plan For The Next Headache

When the next second-trimester headache hits, run this quick sequence: drink water, eat a balanced snack, reset posture, and rest with light control. If the headache is severe, comes with warning signs, or does not settle, get same-day medical assessment.