Moving Through the Pain
Moving through the pain when a migraine strikes might be the last thing on your mind. The throbbing pain, nausea, and sensitivity to light and sound make even the smallest motions feel overwhelming. But staying completely still for too long can lead to muscle stiffness, poor circulation, and increased tension—things that might make the pain even worse.
While intense workouts are off the table, gentle, mindful movement can actually support your body’s recovery. Here are a few ways to incorporate movement safely, even on those high-pain days.
1. Start with Deep Breathing & Gentle Stretches
Before attempting any movement, take a few deep breaths to calm your nervous system. Try slow, controlled belly breathing or alternate nostril breathing. Once you’re feeling a little more centered, ease into light stretches, such as:
- Neck rolls
- Shoulder shrugs
- Seated forward folds
- Gentle spinal twists
These small movements can help release built-up tension without overexerting yourself.
2. Try a Bed-Based Exercise Routine
If getting up feels impossible, you can still move from the comfort of your bed. Try:
- Lying-down leg raises
- Ankle circles
- Wrist and finger stretches
- Slow, mindful shoulder rolls
These simple movements keep your blood circulating and may even help distract your mind from the pain.
3. Take Micro-Walks
If your migraine allows, try standing up and walking around your space for 1-2 minutes at a time. A few steps can boost circulation and prevent stiffness. If being upright is too much, start by sitting up for short periods before attempting to stand.
4. Use a Yoga Mat for Grounding Poses
Certain yoga poses help relieve migraine pain while keeping movement minimal. Try:
- Child’s Pose (releases tension in the head and neck)
- Legs-Up-The-Wall Pose (promotes circulation and relaxation)
- Cat-Cow Stretch (gently loosens the spine and reduces stiffness)
Stay in each pose for 30 seconds to a minute, breathing deeply as you go.
5. Hydrate & Move with Intention
Dehydration can worsen migraine symptoms, so sip water as you move. If possible, combine gentle movement with self-care, such as:
- A slow-paced self-massage with essential oils
- A warm shower with mindful stretching
- Using a heat pack or ice pack while resting in a comfortable position
6. Listen to Your Body
Some days, even the smallest movement may feel like too much—and that’s okay. Honor what your body needs, and if rest is the best choice for you, give yourself full permission to do so. The goal is to find balance between gentle activity and necessary recovery.
Migraines may slow you down, but with small, mindful movements, you can support your body in a way that feels safe and healing. What’s your go-to way to move on a migraine day? Let me know in the comments!
