If you experience migraines, you know that finding effective relief is a top priority. While it might seem counterintuitive to move your body when your head hurts, research suggests that certain types of gentle exercise can be a powerful tool in managing and even preventing migraine attacks for some individuals.
Why Exercise Can Make a Difference for Migraines
The connection between regular physical activity and migraine relief is not just a coincidence. Exercise can influence your body in several ways that may reduce the frequency and intensity of attacks. It helps by releasing endorphins, which are your body’s natural painkillers, and by reducing stress, a very common migraine trigger. Furthermore, consistent, gentle movement can improve sleep quality and regulate blood flow, both of which play a role in migraine management.
It’s important to approach exercise with caution. For some, intense activity can actually trigger a migraine. The key is to find the right type of exercise, listen to your body, and build a routine that works for you.
Important Note: Always consult with your doctor or a physical therapist before beginning any new exercise program, especially for a medical condition like migraines. This information is for educational purposes and is not a substitute for professional medical advice.
Low-Impact Aerobic Exercises for Migraine Prevention
Low-impact aerobic activities increase your heart rate while being gentle on the joints, making them a good entry point for regular movement. For best results, aim for about 20–30 minutes, three to four times a week, at a comfortable pace.
Brisk walking: A simple and accessible option that supports heart health and helps release built-up tension, whether outdoors or on a treadmill.
Cycling: Riding a stationary bike or cycling on flat terrain provides smooth, rhythmic movement that many people find relaxing.
Swimming or water aerobics: The buoyancy of water reduces strain on the body, and the cooler temperature may feel especially soothing for those prone to headaches.
Elliptical training: An elliptical offers a low-impact, full-body workout similar to running, without the harsh impact that can trigger migraines for some individuals.
Specific Stretches for Neck and Shoulder Tension
Tension in the neck and shoulders is a frequent contributor to migraines, sometimes referred to as cervicogenic headaches. The gentle stretches below can help release this tightness. Hold each stretch for 20 to 30 seconds without bouncing, and never stretch to the point of pain.
1. Neck Retraction (Chin Tucks)
This exercise helps strengthen the muscles deep within your neck and improves your posture.
How to do it: Sit or stand up straight, looking directly ahead. Gently glide your chin straight back, as if you are making a double chin. You should feel a stretch at the back of your neck. Hold for 5 seconds and then relax. Repeat 10 times.
2. Upper Trapezius Stretch
This targets the large muscle that runs from the back of your neck down to your shoulder.
How to do it: While sitting in a chair, gently tilt your head to the right, bringing your right ear toward your right shoulder. To deepen the stretch, you can hold onto the bottom of the chair with your left hand. You should feel a gentle pull along the left side of your neck. Hold for 30 seconds and then switch sides.
3. Levator Scapulae Stretch
This stretch targets a muscle along the side and back of the neck that often tightens due to stress or poor posture.
How to perform: Turn your head about 45 degrees to the right, then gently lower your chin toward your chest. You may lightly press on the back of your head with your right hand to deepen the stretch. You should feel it along the back-left side of your neck. Hold for 30 seconds, then switch sides.
4. Corner Stretch
This stretch helps open the chest and ease tension in the front of the shoulders, which can improve posture and reduce neck strain.
How to perform: Stand facing a corner with one forearm on each wall, elbows slightly below shoulder height. Step one foot forward and lean in until you feel a stretch across your chest. Hold for 30 seconds.
Mind-Body Practices for Holistic Relief
Mind-body exercises combine physical movement with focused breathing and meditation. They are particularly effective for managing migraines because they directly target stress and promote relaxation.
Yoga: Research suggests that regular yoga practice may help reduce both the frequency and severity of migraines. Gentle styles such as Hatha or Yin yoga are recommended, while hot or high-intensity classes may trigger symptoms. Poses like Child’s Pose, Cat-Cow, and Corpse Pose are commonly used to promote relaxation and ease tension.
Tai Chi: This traditional Chinese practice features slow, flowing movements paired with deep breathing. Often described as “moving meditation,” Tai Chi is low-impact and known for supporting balance, stress reduction, and overall well-being.
Frequently Asked Questions
Can physical activity trigger a migraine?
Yes, in some cases intense or sudden exercise may bring on a migraine. That’s why it’s important to begin gradually, warm up before workouts, and focus on low-impact activities. Proper hydration before, during, and after exercise also plays a key role in prevention.
How often should I exercise to support migraine management?
Regularity matters more than workout intensity. According to the American Migraine Foundation, engaging in moderate aerobic exercise for about 30–40 minutes, three times per week may be as effective as certain preventive migraine treatments.
What should I do if migraine symptoms begin during exercise?
If you notice early warning signs, such as a prodrome or aura, stop exercising right away. Move to a quiet, dim environment and rest. Continuing to exercise through symptoms can increase migraine severity.