10 Effective Exercises to Relieve Migraines: A Comprehensive Guide

10 Effective Exercises to Relieve Migraines: A Comprehensive Guide. For many individuals, exercise can be an effective way to manage migraines. First, exercise can help reduce stress, which is a common trigger for migraines. By engaging in physical activity, the body releases endorphins, which are natural painkillers that can help reduce the intensity of migraine pain.

Exercise can also help improve blood flow, which is important for migraine sufferers as migraines are often caused by changes in blood flow to the brain. Regular exercise has been shown to help regulate blood flow and prevent these changes from occurring, which can help reduce the frequency and severity of migraines.

Finally, exercise can also help reduce tension in the neck, shoulders, and upper back, which are common areas of tension for migraine sufferers. By focusing on exercises that target these areas, such as stretching and strength training, individuals can help prevent tension-related migraines from occurring. Overall, exercise can be a powerful tool in managing migraines and improving overall health and wellbeing.

Top 10 types of exercises good for migraine relief

1. Walking is a low-impact exercise that can help relieve migraines by reducing stress and promoting circulation. Aim to walk for 30 minutes to an hour, at least 3-4 times a week.
2. Yoga combines gentle stretching, deep breathing, and meditation to help reduce stress, ease tension, and improve blood flow. There are various types of yoga styles, but gentle and restorative yoga can be particularly beneficial for migraines. Aim to practice yoga for 30-60 minutes, at least 2-3 times a week.
3. Cycling can help increase cardiovascular endurance and improve blood flow, both of which can help reduce migraine symptoms. Aim to cycle for 30-60 minutes, at least 3-4 times a week.
4. Swimming is a low-impact exercise that can help relieve migraines by reducing tension and promoting relaxation. Aim to swim for 30-60 minutes, at least 2-3 times a week.
5. Strength Training can help reduce tension, increase flexibility, and improve blood flow. Focus on exercises that target the neck, shoulders, and upper back, as these are common areas of tension for migraine sufferers. Aim to strength train for 30-60 minutes, at least 2-3 times a week.
6. Pilates is a low-impact exercise that focuses on building core strength, improving posture, and reducing tension. Pilates can be particularly beneficial for those who experience migraines due to poor posture or tension in the neck and shoulders. Aim to practice Pilates for 30-60 minutes, at least 2-3 times a week.
7. Tai Chi is a low-impact exercise that combines gentle movements with deep breathing and meditation. Tai Chi can help reduce stress, improve flexibility, and promote relaxation. Aim to practice Tai Chi for 30-60 minutes, at least 2-3 times a week.
8. High-Intensity Interval Training (HIIT) involves short bursts of high-intensity exercise, followed by periods of rest. HIIT can help improve cardiovascular health, reduce stress, and increase endorphins, which can help reduce migraine symptoms. Aim to do HIIT for 20-30 minutes, at least 2-3 times a week.
9. Stretching can help reduce tension, improve flexibility, and promote relaxation. Focus on stretching the neck, shoulders, and upper back, as these are common areas of tension for migraine sufferers. Aim to stretch for 10-15 minutes, at least once a day.
10. Dancing can be a fun and effective way to relieve stress, improve mood, and promote circulation. Aim to dance for 30-60 minutes, at least 2-3 times a week.

It’s important to note that everyone’s experience with migraines is different, so it’s important to listen to your body and consult with a healthcare provider before starting any exercise routine. Additionally, it’s important to start slowly and gradually increase intensity to avoid triggering a migraine. With consistency and commitment, exercise can be an effective way to manage migraines and improve overall health and wellbeing.

For great resources to start you can search on Youtube for channels that offer no equipment routines to do it at home. Here are a few I recommend: Breath and Flow, Travis Eliot and Chirs Heria.