If you suffer from migraines, finding reliable relief is often essential. Although physical activity may feel unappealing during head pain, studies indicate that specific forms of gentle exercise can help some people manage symptoms and may even reduce the frequency of migraine episodes.
How Exercise May Help With Migraine Management
The link between regular movement and migraine relief is well established and supported by research. Physical activity can affect the body in ways that may help lessen both the frequency and severity of migraine episodes. Gentle exercise encourages the release of endorphins — the body’s natural pain relievers — and helps lower stress levels, which are a common migraine trigger. In addition, consistent movement can support better sleep patterns and healthier blood circulation, both of which are important factors in migraine control.
That said, exercise should be approached carefully. High-intensity workouts can trigger migraines in some individuals. The most effective approach is choosing low-impact activities, paying attention to your body’s signals, and gradually developing a routine that feels sustainable and comfortable.
Important note: Always speak with your doctor or a qualified healthcare professional before starting a new exercise routine, especially if you have migraines or another medical condition. This content is for informational purposes only and does not replace professional medical advice.
Low-Impact Aerobic Exercises That May Help Prevent Migraines
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.
Gentle Stretches to Relieve Neck and Shoulder Tension
Tightness in the neck and shoulders is a common migraine trigger, often linked to cervicogenic headaches. The stretches below may help ease muscle tension. Hold each stretch for 20–30 seconds, move slowly, and stop if you feel pain.
1. Neck Retraction (Chin Tucks)
This movement strengthens deep neck muscles and supports better posture.
How to perform: Sit or stand upright, eyes facing forward. Gently pull your chin straight back, creating a slight “double chin.” You should feel a stretch along the back of the neck. Hold for 5 seconds, relax, and repeat 10 times.
2. Upper Trapezius Stretch
This stretch targets the muscle running from the neck to the shoulder.
How to perform: While seated, slowly tilt your head to the right, bringing your ear toward your shoulder. For a deeper stretch, hold the chair seat with your left hand. You should feel a gentle stretch along the left side of the neck. Hold for 30 seconds, 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 Whole-Body Migraine Relief
Mind-body activities combine gentle movement with controlled breathing and mindfulness. They can be especially helpful for migraine management because they focus on lowering stress and encouraging deep 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.
Common Questions About Exercise and Migraines
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.