Exercise is meant to energise you but for some, it can also bring on a migraine.
While physical activity offers countless benefits like improved mood, heart health, and stress relief, certain types of exercise may trigger debilitating headaches for those prone to exercise-induced migraines.
Migraines affect around 4.9 million Australians – 71% of them women and are among the leading causes of disability worldwide. While regular movement can help some people prevent migraines, others may find that intense exertion worsens their symptoms.
In this blog, we’ll explore the complex relationship between migraines and exercise, and break down three key areas:
- Why Exercise Triggers a Migraine
- The Benefits of Exercise
- Tips for Exercising Without Triggering a Migraine
Why Exercise Triggers a Migraine
For some people, intense physical exertion can act as a migraine trigger.
This is especially true for activities that involve:
- High-intensity or strenuous efforts like running, weightlifting, or CrossFit.
- Sudden bursts of movement without a proper warm-up.
- Dehydration or skipping meals beforehand.
- Poor posture or neck tension, which can irritate the upper neck joints that are often involved in migraine and headache conditions.
Research suggests that heavy exercise may increase pressure in the brain or cause rapid changes in blood flow, both of which can contribute to migraine onset in susceptible individuals.
Add in poor hydration or not eating enough before a workout, and the likelihood of triggering a migraine increases even more.
The Benefits of Exercise
On the flip side, regular, moderate exercise has been shown to reduce the frequency and intensity of migraines over time.
Aerobic activities like walking, swimming, or cycling can help regulate:
- Hormonal levels
- Sleep patterns
- Stress and anxiety
- Body weight, which is also linked to migraine severity
It’s all about striking the right balance. Too much too soon can lead to a migraine, but building a consistent, gentle routine can actually help protect against them.
Tips for Exercising Without Triggering a Migraine
If you’re someone who tends to get migraines after exercising, here are some practical tips:
- Warm up gradually. Give your body and brain time to adjust to increased activity.
- Stay well hydrated. Dehydration is a common trigger for many people.
- Eat something beforehand. Avoid exercising on an empty stomach.
- Avoid overheating. Choose cooler environments or time your workouts for early morning or evening.
- Monitor your posture. Especially with exercises that involve your neck, shoulders, or spine.
- Start slow and build up. If you’re just getting back into exercise, begin with low-intensity options like walking, yoga, or gentle swimming.
Final Thoughts
If exercise often triggers your migraines, it doesn’t mean you have to avoid movement altogether. The key is to understand your body’s limits, make adjustments to your routine, and listen to early warning signs.
At the Brisbane Headache and Migraine Clinic, our headache clinicians are trained to identify the root cause of your migraines and offer a non-medicated, hands-on approach using the internationally recognised Watson Headache Approach.
If you’re ready to take control of your migraines, book an appointment at Brisbane Headache and Migraine Clinic or call us on 1800 432 322 – we’re here to help you move freely and live without migraine.
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References
Buse, D. C., Manack, A. N., Fanning, K. M., Serrano, D., Reed, M. L., Turkel, C. C., & Lipton, R. B. (2012). Chronic migraine prevalence, disability, and sociodemographic factors: Results from the American Migraine Prevalence and Prevention Study. Headache: The Journal of Head and Face Pain, 52(10), 1456–1470. https://doi.org/10.1111/j.1526-4610.2012.02223.x
D’Souza, R. S., Soni, M., & Jhaveri, M. (2021). Exercise-induced migraine: A review of pathophysiology, diagnosis, and management. Current Pain and Headache Reports, 25(4), 1–6. https://doi.org/10.1007/s11916-021-00908-0
Kelman, L. (2007). The triggers or precipitants of the acute migraine attack. Cephalalgia, 27(5), 394–402. https://doi.org/10.1111/j.1468-2982.2007.01303.x
World Health Organization. (2016). Headache disorders. https://www.who.int/news-room/fact-sheets/detail/headache-disorders
