Dr. Ahmed Here are a few exercises for migraine prevention. There is no one best exercise for migraine prevention. Some people get the most benefit from doing Yoga, while others may find HIIT (high-intensity interval training) the most helpful.
Exercises should be performed in addition to a healthy anti-inflammatory diet and medications (if needed).
It is not advisable to rely only on exercises for migraine prevention, especially when you have frequent and severe headaches.
What are the types of Migraine Headaches?
Headache is a complex subject. For understanding purposes, when a patient asks me why they have a headache. This is what I tell them:
Headaches are primarily of two types:
- Primary headaches, and
- Secondary headaches
Secondary headaches are due to known causes such as sinusitis, brain infection, tumors of the brain, etc.
Primary headaches are then further classified as either:
- Tension headache,
- Cluster headache, and
- Migraine headache
Classic migraine is with aura, also called migraine with aura, while common migraine is without aura.
Other types of migraines can affect a person during specific times, such as menstrual migraines or those that manifest with unique symptoms like retinal or ocular migraines and vestibular migraines.
A very rare variant of migraine is hemiplegic migraine, in which people have weakness of one part of the body or limb. This is similar to a stroke, but it’s not a stroke.
Why do some people develop migraine headaches?
I have migraine headaches. My daughter has it too. I am a sinful person and might have done something wrong, might not be getting enough sleep, might not be eating the right food.
But my daughter is too young to have eaten something wrong or done something wrong to get migraine.
I think migraine has a genetic component. If your father or mother has it, you may have it too. Food, lack of exercise, dehydration, stress, and prolonged screen time are the only triggers.
Avoiding triggers is very important. Some exercises, if performed regularly, may help some people with migraine headaches.
The four best exercises for migraine prevention, or what most people believe help their migraines, are elaborated here:
Best Exercises for Migraine Prevention:
Exercise is important for all individuals to maintain their optimal health, but for individuals who suffer from migraines, it can be a great way of preventing them and stopping them from occurring in the first place.
Exercise has also been shown to decrease the duration and intensity of a migraine attack.
Before exercising, precautions should be taken to prevent the onset of a migraine headache.
Make sure to be well hydrated before and during exercises, and also have a healthy snack 30-40 minutes before exercising to maintain your glucose level, ensuring they are within a healthy range.
Before starting, it is essential to properly do a warm-up, and after the exercise session, it is important to cool down.
Exercises for migraine can be aerobic-based, yoga, stretching, high-intensity interval training, more commonly known as HITT, and even breathing techniques can help with treating migraines.
Aerobic Exercise for Migraine Prevention:
Simple aerobic exercises such as walking, jogging, brisk walking, jumping jacks, swimming, or running are great ways to get your body moving. They are easy ways to incorporate exercise into daily life.
In a systematic review of 21 research articles, the author concluded that strength training programs and high-intensity aerobic exercises are highly effective for treating migraine headaches [Ref]
Yoga for Migraine Prevention:
Yoga can be the key to relief from migraines. Yoga is the mindful movement and breathing of the body, which helps relax, decrease stress, and improve focus and overall well-being of an individual.
Yoga has been shown to have beneficial results in individuals with migraines, showing a decrease in the frequency of migraine episodes.
Yoga has been studied for migraine prevention and treatment. When combined with pills, it can reduce the severity of headaches and the frequency of migraine episodes, and may reduce the requirement to use reliever medications [Ref].
HIIT Exercises for Migraine Prevention:
High-intensity interval training is a training program that alternates between two phases: one phase of short exercises and the other of either rest or low-intensity exercises.
It is necessary not to suddenly start this training program rather slowly build up the stamina and tolerance to it.
HIT exercises have been found to improve arterial stiffness in patients with migraine (compared to moderate continuous exercise training).
Stretching Exercises for Migraine Prevention:
Stretching is a great way to reduce tension stored in the muscles, which can lead to triggering a migraine.
Exercises such as simple neck stretches can help alleviate built-up muscle tension, mainly of the neck and upper back.
These stretches can be quite easy to perform, beginning in a seated position, preferably on a chair. With one thing,d hold onto the seat.
For instance, seated comfortably in a chair, take your left hand and hold the seat, while moving your ear towards your shoulder on the right side.
An alternate way of performing this stretch can be by moving your right hand to hold your head and slowly moving it downwards towards your shoulder till you feel a stretch.
Hold this position for 5-10 seconds before slowly going back to the neutral position of having your head upright. Similarly, perform this exercise on the other side as well.
Lastly, some people may not feel like exercising when they develop a headache. It is natural. A combination of medications, exercise, or, in sleep-deprived individuals, sleeping in a calm and quiet room can help.
On the other hand, some people may have exercise-induced migraine. These individuals need to switch their timings, intensity of exercise, and the type of exercise they do.
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