For many, exercise is a go-to remedy for everything from stress to sleep troubles. But if you’re among the millions who suffer from migraines, the relationship between fitness and your head pain may not be so straightforward. Can working out reduce migraine frequency? Or could that intense workout be the very thing that triggers one? The answer is: it depends.
Let’s break down the nuanced connection between fitness and migraines—how movement can help, when it can hurt, and how to make exercise work for you, not against you.
The Science: Why Exercise Can Help Migraines
Exercise has long been recommended as part of a healthy lifestyle—and yes, that includes for migraine sufferers. Here’s why:
- Improved Circulation and Endorphin Release:
Physical activity increases blood flow and stimulates the release of endorphins, the body’s natural painkillers. These effects can help ease stress, tension, and even chronic pain—all common migraine triggers.
- Stress Reduction:
Stress is one of the most common migraine triggers. Exercise is a proven stress-buster. Regular workouts can lower your baseline stress levels, making you less susceptible to attacks.
- Better Sleep:
A consistent fitness routine promotes deeper, more restorative sleep. Since poor sleep is another key migraine trigger, this is a major win.
- Weight Management:
Obesity is linked to more frequent and severe migraines. Maintaining a healthy weight through exercise may reduce the intensity or frequency of your attacks.
In fact, a 2021 study published in The Journal of Headache and Pain found that people with migraines who exercised for 40 minutes three times a week saw a significant reduction in migraine frequency.
When Exercise Can Trigger a Migraine?
As helpful as it can be, exercise can also backfire—especially if certain conditions aren’t right. Here are common ways exercise might “cause” or “exacerbate” migraines:
- Dehydration:
Losing fluids through sweat without replacing them can trigger a migraine. This is especially true during high-intensity workouts or in hot environments.
- Low Blood Sugar:
Working out on an empty stomach or not fueling properly beforehand can cause a drop in blood sugar, another common migraine trigger.
- High-Intensity or Sudden Exertion:
Activities that require sudden bursts of energy—like sprinting or heavy lifting—can trigger “exercise-induced migraines” in some people. These are often caused by rapid changes in blood pressure or increased intracranial pressure.
- Poor Form or Muscle Tension:
Bad posture or muscle strain, especially in the neck and shoulders, can lead to tension headaches or trigger migraines.
- Skipping the Warm-Up or Cool-Down:
Jumping straight into intense exercise without a gradual buildup can shock your system. Similarly, ending abruptly without cooling down can also contribute to migraines.
How to Exercise Without Triggering a Migraine?
If you want to reap the benefits of fitness without the headache, here are some tips for working out smarter:
- Start Low and Go Slow:
If you’re prone to migraines, start with low-impact activities like walking, swimming, or yoga. Gradually increase intensity over time, and always include a proper warm-up and cool-down.
- Stay Hydrated:
Drink water before, during, and after your workout. Consider adding electrolytes if you’re exercising intensely or sweating heavily.
- Eat Before You Move:
Fuel your body with a balanced snack 30–60 minutes before exercise. Think a banana with peanut butter, yogurt with fruit, or a small handful of nuts.
- Watch the Weather:
If you’re exercising outdoors, be mindful of heat, humidity, or high pollen levels—all of which can contribute to migraines. Indoors, ensure your workout space is cool and well-ventilated.
- Track Your Triggers:
Keep a migraine diary that includes your workouts. Note the type, intensity, duration, and how you felt afterward. Over time, patterns may emerge that help you avoid specific triggers.
- Listen to Your Body:
If you start feeling lightheaded, nauseous, or experience visual disturbances, stop immediately. Don’t push through a potential trigger.
Best Exercises for Migraine Sufferers
While everyone’s triggers are different, these activities are generally considered safe and beneficial:
- Yoga and Stretching: Focuses on deep breathing and muscle relaxation.
- Walking or Light Jogging: Great for cardiovascular health without extreme intensity.
- Swimming: Offers full-body movement with minimal strain.
- Cycling (especially stationary): Low-impact and easy to moderate.
Avoid high-risk activities like heavy weightlifting or high-intensity interval training (HIIT) until you have a solid understanding of how your body responds to exercise.
Final Thoughts
Fitness can be a powerful ally in the fight against migraines—but only if approached thoughtfully. With the right preparation, pacing, and awareness of your triggers, exercise can reduce the frequency and intensity of migraines, improve your overall health, and give you a sense of control.
The key is listening to your body. Migraines are incredibly individual, and what works for one person might not work for another. If you’re unsure where to start, consider consulting your doctor or a physical therapist familiar with migraines. You don’t have to avoid exercise altogether—just tailor it to your needs.
Because when movement becomes medicine, it should heal—not hurt.
