Mucus always dripping down my throat

You feel a slow trickle at the back of your throat. It does not stop. You swallow, you clear your throat, and it is back a minute later.

Most people call this post-nasal drip. Your nose and sinuses make mucus all day long. When the lining stays swollen, or the mucus turns thick, it drains backward instead of out the front.

Long-running sinus trouble is one common reason. Allergies, dry air, smoke, reflux, and some drugs can play a part too. A raw throat in the morning, a night cough, or a hoarse voice often come with it.

When to see someone

See a doctor if the drip lasts more than 12 weeks, or if the mucus is bloody, dark green, or foul-smelling. Get care for a high fever, sharp pain on one side of your face, swelling near an eye, or changes in your vision. Go right away if you choke on food, find a lump in your neck, or lose weight without trying.

Below is a list of home remedies that people use for long-term sinus trouble. Each one carries a grade for how much research stands behind it. A high grade means more study, not a promise of results, so check with your doctor before you start.

Chronic Sinusitis: natural remedies and the evidence behind them

8 options · 1 graded A · 1 graded C · 6 traditional or ungraded

What does your sinus trouble mostly feel like?

I'm mostly stuffed up — a blocked nose that won't drain

  1. Saline Nasal Rinse

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Flushes mucus and irritants to clear sinuses

    Why this matches
    If stuffiness, blockage and poor drainage are your main complaint, rinsing physically flushes mucus and trapped irritants out of the nasal passages so you can breathe more freely.
    Why try it
    A simple salt-and-water rinse thins mucus and washes allergens and irritants from the sinuses, helping keep the passages clear and moist. It is one of the most commonly recommended self-care steps for ongoing sinus congestion, and a Cochrane review of randomized trials found it may modestly ease sinus symptoms and improve quality of life — though the studies were small.
    Dose or use
    Rinse each nostril once or twice daily using a neti pot or squeeze bottle with a pre-mixed saline packet; use as needed during flare-ups.
    Time to results
    Often eases congestion within days of regular use
    Key study
    Meta-Analysis (2016, PMID 27115216): Saline irrigation for chronic rhinosinusitis — a Cochrane review of randomized trials found nasal saline rinsing may improve sinus symptom and quality-of-life scores, though the supporting studies were few and small (low-certainty evidence).
    Caution
    Use only distilled, sterile, or previously boiled-and-cooled water (never straight tap water) to avoid infection, and rinse devices clean after each use.

  2. Bromelain

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    May support sinus drainage and mucus thinning

    Why this matches
    If blocked sinuses and poor drainage are your main complaint, bromelain's mucolytic properties make it a relevant option to explore.
    Why try it
    An enzyme found in pineapple, bromelain has some early clinical research suggesting it may help reduce nasal swelling and support drainage in sinusitis, though the evidence is limited and dated.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 2–6 weeks
    Key study
    Clinical trial (1966, PMID 5335478): [Effect of bromelain in chronic sinusitis].
    Caution
    Avoid if allergic to pineapple; may interact with blood thinners or antibiotics.

  3. Eucalyptus Oil

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Decongestant vapor to ease sinus stuffiness

    Why this matches
    If your nose feels blocked and drainage is poor, inhaling eucalyptus vapor is traditionally used to loosen mucus and open up a stuffy nose.
    Why try it
    Eucalyptus oil's main compound, cineole, is valued for its decongestant and expectorant effect, and the plant is a long-standing aromatherapy remedy for congestion and respiratory stuffiness.
    Dose or use
    Add a few drops to a bowl of hot water or a diffuser and breathe in the steam; for skin use, dilute in a carrier oil before applying to the chest.
    Time to results
    May ease congestion within minutes of inhaling
    Key study
    Traditionally used as an inhaled decongestant for sinus and respiratory congestion; this specific use is not tied to a controlled trial cited here.
    Caution
    Never swallow eucalyptus oil and keep it away from infants and young children, whose airways can react badly; dilute before skin contact and take care if you have asthma.

  4. LU7 (Lieque) - Lung 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Wrist point traditionally used for sinus congestion

    Why this matches
    If you want a self-applied, whole-body option, LU7 on the forearm is a Lung-meridian point traditionally used for respiratory complaints and sinus-related congestion.
    Why try it
    LU7 (Lieque) is one of the most-used points in Traditional Chinese Medicine for coughs, colds and sinus congestion, and it pairs naturally with GB20 for a simple hands-on routine.
    Dose or use
    Locate the point about one and a half finger-widths above the wrist crease on the thumb side; press and massage in small circles for 1-2 minutes on each arm, once or twice a day.
    Time to results
    May ease congestion during and shortly after each session
    Key study
    A traditional acupressure point long used for respiratory and sinus congestion; this use is not tied to a controlled trial cited here.
    Caution
    Use gentle, steady pressure, avoid if the wrist skin is broken or injured, and stop if you feel any numbness or pain down the arm.

My sinuses flare up with allergies or certain seasons

  1. Saline Nasal Rinse

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Flushes mucus and irritants to clear sinuses

    Why this matches
    If stuffiness, blockage and poor drainage are your main complaint, rinsing physically flushes mucus and trapped irritants out of the nasal passages so you can breathe more freely.
    Why try it
    A simple salt-and-water rinse thins mucus and washes allergens and irritants from the sinuses, helping keep the passages clear and moist. It is one of the most commonly recommended self-care steps for ongoing sinus congestion, and a Cochrane review of randomized trials found it may modestly ease sinus symptoms and improve quality of life — though the studies were small.
    Dose or use
    Rinse each nostril once or twice daily using a neti pot or squeeze bottle with a pre-mixed saline packet; use as needed during flare-ups.
    Time to results
    Often eases congestion within days of regular use
    Key study
    Meta-Analysis (2016, PMID 27115216): Saline irrigation for chronic rhinosinusitis — a Cochrane review of randomized trials found nasal saline rinsing may improve sinus symptom and quality-of-life scores, though the supporting studies were few and small (low-certainty evidence).
    Caution
    Use only distilled, sterile, or previously boiled-and-cooled water (never straight tap water) to avoid infection, and rinse devices clean after each use.

  2. Bromelain

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    May support sinus drainage and mucus thinning

    Why this matches
    If blocked sinuses and poor drainage are your main complaint, bromelain's mucolytic properties make it a relevant option to explore.
    Why try it
    An enzyme found in pineapple, bromelain has some early clinical research suggesting it may help reduce nasal swelling and support drainage in sinusitis, though the evidence is limited and dated.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 2–6 weeks
    Key study
    Clinical trial (1966, PMID 5335478): [Effect of bromelain in chronic sinusitis].
    Caution
    Avoid if allergic to pineapple; may interact with blood thinners or antibiotics.

  3. Quercetin

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Flavonoid that may calm allergy-driven swelling

    Why this matches
    If facial pressure and inflammation are your main problem and your sinuses flare with allergies, quercetin is traditionally used to steady the allergic-inflammatory response behind that swelling.
    Why try it
    Quercetin is a plant flavonoid known for anti-inflammatory and antihistamine-like, mast-cell-stabilizing action, which is why it is often chosen for allergy-related inflammation.
    Dose or use
    Follow product labeling; commonly taken as a daily supplement, sometimes paired with bromelain or vitamin C. Consult a healthcare practitioner.
    Time to results
    Typically 4-8 weeks of consistent use
    Key study
    Studied and traditionally used for allergic and inflammatory conditions; this specific sinus use is not tied to a controlled trial cited here.
    Caution
    May interact with some antibiotics and blood thinners and is best avoided in pregnancy without guidance; discuss high doses with your practitioner.

Facial pressure, pain, and sinus headaches get to me most

  1. GB20 (Fengchi) - Gallbladder 20

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Acupressure point for sinus pressure and congestion

    Why this matches
    If you like a hands-on, whole-body approach you can do yourself, GB20 sits at the base of the skull and is a classic point for sinus headaches, head pressure and nasal congestion.
    Why try it
    In Traditional Chinese Medicine GB20 (Fengchi) is a well-known point for relieving head and neck tension and easing sinus congestion, and it needs nothing more than your own fingers.
    Dose or use
    Find the hollows on either side of the neck just below the base of the skull; press firmly with your thumbs for 1-2 minutes while breathing slowly, once or twice a day.
    Time to results
    May relieve pressure during and shortly after each session
    Key study
    A traditional acupressure point long used for sinus headaches and congestion; this use is not tied to a controlled trial cited here.
    Caution
    Use steady, comfortable pressure rather than force, avoid pressing hard on the throat or blood vessels, and skip it if the area is injured or you feel dizzy.

  2. Quercetin

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Flavonoid that may calm allergy-driven swelling

    Why this matches
    If facial pressure and inflammation are your main problem and your sinuses flare with allergies, quercetin is traditionally used to steady the allergic-inflammatory response behind that swelling.
    Why try it
    Quercetin is a plant flavonoid known for anti-inflammatory and antihistamine-like, mast-cell-stabilizing action, which is why it is often chosen for allergy-related inflammation.
    Dose or use
    Follow product labeling; commonly taken as a daily supplement, sometimes paired with bromelain or vitamin C. Consult a healthcare practitioner.
    Time to results
    Typically 4-8 weeks of consistent use
    Key study
    Studied and traditionally used for allergic and inflammatory conditions; this specific sinus use is not tied to a controlled trial cited here.
    Caution
    May interact with some antibiotics and blood thinners and is best avoided in pregnancy without guidance; discuss high doses with your practitioner.

  3. Acupuncture

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used for sinus relief and balance

    Why this matches
    If you prefer a whole-body, practitioner-led approach, acupuncture has a long traditional history of use for sinus and respiratory complaints.
    Why try it
    Traditionally used in East Asian medicine to support sinus health, acupuncture involves fine needles at specific points thought to encourage circulation and ease congestion.
    Dose or use
    Sessions typically last 30–60 min; a licensed acupuncturist will guide frequency based on your needs.
    Time to results
    Typically 4–8 weeks of regular sessions
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Seek a licensed practitioner; inform them of any bleeding disorders or blood-thinning medications.

  4. Boswellia

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used to ease sinus inflammation

    Why this matches
    If facial pressure and inflammation are your dominant symptoms, Boswellia's traditional use as an anti-inflammatory herb makes it a natural fit.
    Why try it
    Traditionally used to help calm inflammatory conditions, Boswellia serrata resin is thought to support healthy inflammation response in the sinuses and airways.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    May interact with anti-inflammatory medications; consult your practitioner if pregnant.

What kind of help would you actually stick with?

Simple home remedies I can feel working quickly — rinses and steam

  1. Saline Nasal Rinse

    Supported by controlled trials· Centuries of traditional use (Evidence grade A · Traditional use long-standing)Long-standing traditional staple

    Flushes mucus and irritants to clear sinuses

    Why this matches
    If stuffiness, blockage and poor drainage are your main complaint, rinsing physically flushes mucus and trapped irritants out of the nasal passages so you can breathe more freely.
    Why try it
    A simple salt-and-water rinse thins mucus and washes allergens and irritants from the sinuses, helping keep the passages clear and moist. It is one of the most commonly recommended self-care steps for ongoing sinus congestion, and a Cochrane review of randomized trials found it may modestly ease sinus symptoms and improve quality of life — though the studies were small.
    Dose or use
    Rinse each nostril once or twice daily using a neti pot or squeeze bottle with a pre-mixed saline packet; use as needed during flare-ups.
    Time to results
    Often eases congestion within days of regular use
    Key study
    Meta-Analysis (2016, PMID 27115216): Saline irrigation for chronic rhinosinusitis — a Cochrane review of randomized trials found nasal saline rinsing may improve sinus symptom and quality-of-life scores, though the supporting studies were few and small (low-certainty evidence).
    Caution
    Use only distilled, sterile, or previously boiled-and-cooled water (never straight tap water) to avoid infection, and rinse devices clean after each use.

  2. Eucalyptus Oil

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Decongestant vapor to ease sinus stuffiness

    Why this matches
    If your nose feels blocked and drainage is poor, inhaling eucalyptus vapor is traditionally used to loosen mucus and open up a stuffy nose.
    Why try it
    Eucalyptus oil's main compound, cineole, is valued for its decongestant and expectorant effect, and the plant is a long-standing aromatherapy remedy for congestion and respiratory stuffiness.
    Dose or use
    Add a few drops to a bowl of hot water or a diffuser and breathe in the steam; for skin use, dilute in a carrier oil before applying to the chest.
    Time to results
    May ease congestion within minutes of inhaling
    Key study
    Traditionally used as an inhaled decongestant for sinus and respiratory congestion; this specific use is not tied to a controlled trial cited here.
    Caution
    Never swallow eucalyptus oil and keep it away from infants and young children, whose airways can react badly; dilute before skin contact and take care if you have asthma.

I'd rather take a daily supplement that works from the inside

  1. Bromelain

    Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)

    May support sinus drainage and mucus thinning

    Why this matches
    If blocked sinuses and poor drainage are your main complaint, bromelain's mucolytic properties make it a relevant option to explore.
    Why try it
    An enzyme found in pineapple, bromelain has some early clinical research suggesting it may help reduce nasal swelling and support drainage in sinusitis, though the evidence is limited and dated.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 2–6 weeks
    Key study
    Clinical trial (1966, PMID 5335478): [Effect of bromelain in chronic sinusitis].
    Caution
    Avoid if allergic to pineapple; may interact with blood thinners or antibiotics.

  2. Quercetin

    Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use

    Flavonoid that may calm allergy-driven swelling

    Why this matches
    If facial pressure and inflammation are your main problem and your sinuses flare with allergies, quercetin is traditionally used to steady the allergic-inflammatory response behind that swelling.
    Why try it
    Quercetin is a plant flavonoid known for anti-inflammatory and antihistamine-like, mast-cell-stabilizing action, which is why it is often chosen for allergy-related inflammation.
    Dose or use
    Follow product labeling; commonly taken as a daily supplement, sometimes paired with bromelain or vitamin C. Consult a healthcare practitioner.
    Time to results
    Typically 4-8 weeks of consistent use
    Key study
    Studied and traditionally used for allergic and inflammatory conditions; this specific sinus use is not tied to a controlled trial cited here.
    Caution
    May interact with some antibiotics and blood thinners and is best avoided in pregnancy without guidance; discuss high doses with your practitioner.

  3. Boswellia

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used to ease sinus inflammation

    Why this matches
    If facial pressure and inflammation are your dominant symptoms, Boswellia's traditional use as an anti-inflammatory herb makes it a natural fit.
    Why try it
    Traditionally used to help calm inflammatory conditions, Boswellia serrata resin is thought to support healthy inflammation response in the sinuses and airways.
    Dose or use
    Follow product labeling; consult a healthcare practitioner.
    Time to results
    Typically 4–8 weeks
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    May interact with anti-inflammatory medications; consult your practitioner if pregnant.

Hands-on approaches — pressure points I can do myself, or acupuncture

  1. GB20 (Fengchi) - Gallbladder 20

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Acupressure point for sinus pressure and congestion

    Why this matches
    If you like a hands-on, whole-body approach you can do yourself, GB20 sits at the base of the skull and is a classic point for sinus headaches, head pressure and nasal congestion.
    Why try it
    In Traditional Chinese Medicine GB20 (Fengchi) is a well-known point for relieving head and neck tension and easing sinus congestion, and it needs nothing more than your own fingers.
    Dose or use
    Find the hollows on either side of the neck just below the base of the skull; press firmly with your thumbs for 1-2 minutes while breathing slowly, once or twice a day.
    Time to results
    May relieve pressure during and shortly after each session
    Key study
    A traditional acupressure point long used for sinus headaches and congestion; this use is not tied to a controlled trial cited here.
    Caution
    Use steady, comfortable pressure rather than force, avoid pressing hard on the throat or blood vessels, and skip it if the area is injured or you feel dizzy.

  2. Acupuncture

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Traditionally used for sinus relief and balance

    Why this matches
    If you prefer a whole-body, practitioner-led approach, acupuncture has a long traditional history of use for sinus and respiratory complaints.
    Why try it
    Traditionally used in East Asian medicine to support sinus health, acupuncture involves fine needles at specific points thought to encourage circulation and ease congestion.
    Dose or use
    Sessions typically last 30–60 min; a licensed acupuncturist will guide frequency based on your needs.
    Time to results
    Typically 4–8 weeks of regular sessions
    Key study
    Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
    Caution
    Seek a licensed practitioner; inform them of any bleeding disorders or blood-thinning medications.

  3. LU7 (Lieque) - Lung 7

    Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple

    Wrist point traditionally used for sinus congestion

    Why this matches
    If you want a self-applied, whole-body option, LU7 on the forearm is a Lung-meridian point traditionally used for respiratory complaints and sinus-related congestion.
    Why try it
    LU7 (Lieque) is one of the most-used points in Traditional Chinese Medicine for coughs, colds and sinus congestion, and it pairs naturally with GB20 for a simple hands-on routine.
    Dose or use
    Locate the point about one and a half finger-widths above the wrist crease on the thumb side; press and massage in small circles for 1-2 minutes on each arm, once or twice a day.
    Time to results
    May ease congestion during and shortly after each session
    Key study
    A traditional acupressure point long used for respiratory and sinus congestion; this use is not tied to a controlled trial cited here.
    Caution
    Use gentle, steady pressure, avoid if the wrist skin is broken or injured, and stop if you feel any numbness or pain down the arm.

Evidence grades describe the strength of published research for Chronic Sinusitis, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

Other ways people describe this

Same underlying problem, different words.

These suggestions come from our full page on Chronic Sinusitis, where you can see every option and how it is graded. Evidence grades are explained in our methodology, and every phrasing we cover is listed under health topics.

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