Exercise Tips to Prevent Headaches and Migraines
- Fysiobasen
- Sep 29
- 3 min read
Headaches and migraines are common conditions that can significantly impact quality of life. While there are many potential causes, research shows that regular exercise can reduce both the frequency and severity of headaches. Exercise improves blood circulation, reduces tension in the neck and shoulders, and lowers stress levels—all factors that can trigger or worsen headaches and migraines¹.
How Exercise Helps With Headaches and Migraines
Before diving into specific exercise tips, it’s important to understand how physical activity can positively affect headache prevention:
Reduced muscle tension: Many headaches, particularly tension-type headaches, are caused by tightness in the neck and shoulders. Regular exercise helps relieve this tension.
Improved circulation: Exercise enhances blood flow, which may help prevent headaches related to poor oxygen supply.
Lower stress levels: Stress is a major trigger for both tension headaches and migraines. Physical activity is a proven way to reduce stress.
Endorphin release: Exercise increases endorphin production, the body’s natural painkillers, which can help reduce headache intensity².
Types of Exercise That May Prevent Headaches and Migraines
1. Cardiovascular Exercise
Cardio activities such as running, cycling, and swimming improve circulation and lower stress. Studies show that regular aerobic training reduces migraine frequency and intensity.
Effect: Boosts circulation and improves stress management³.
2. Yoga and Pilates
Yoga and Pilates emphasize breathing, flexibility, and core activation. They are effective in reducing neck and shoulder tension while calming the nervous system. This dual benefit makes them especially helpful for both tension headaches and migraines.
Effect: Improves flexibility, reduces stress, and releases muscle tension⁴.
3. Strength Training for Neck and Shoulders
Weak muscles in the neck and shoulders can contribute to poor posture and headaches. Strengthening exercises such as shoulder presses and neck flexion movements support better alignment and reduce tension.
Effect: Builds stability and decreases risk of tension-type headaches⁵.
4. Stretching and Mobility Training
Targeted stretching helps reduce stiffness and maintain flexibility in the upper body. Regular mobility work in the neck, upper back, and shoulders prevents overuse and strain.
Effect: Relieves stiffness and reduces muscle tightness.
5. Meditation and Breathing Techniques
Mind-body practices lower stress and regulate the nervous system. Breathing methods like diaphragmatic breathing or the 4-7-8 technique calm the body and can prevent stress-induced headaches and migraines.
Effect: Calms the nervous system and reduces stress as a headache trigger⁶.
What to Avoid
While exercise helps prevent headaches, some activities may act as triggers. High-intensity interval training (HIIT) or extreme exertion can provoke migraines in sensitive individuals.
Effect: Avoid overly strenuous activities that worsen headaches or trigger migraines.
Summary
Exercise can be a powerful tool for preventing headaches and migraines, but the type of activity matters. Aerobic training, yoga, strength work for the neck and shoulders, and stretching all play important roles in reducing muscle tension and stress. Listen to your body, adjust intensity when needed, and avoid exercises that worsen symptoms.
Sources:
Andersson, S., Hedin, P. J., & Linde, M. (2011). Exercise as migraine prophylaxis: A randomized study using relaxation and topiramate as controls. Cephalalgia, 31(14), 1428–1438. https://doi.org/10.1177/0333102411419681
Amin, F. M., & Ashina, M. (2021). Exercise and migraine: New insights from research. Current Pain and Headache Reports, 25(1), 1–8. https://doi.org/10.1007/s11916-020-00903-4
John, P. J., Sharma, N., Sharma, C. M., & Kankane, A. (2007). Effectiveness of yoga therapy in the treatment of migraine without aura: A randomized controlled trial. Headache: The Journal of Head and Face Pain, 47(5), 654–661. https://doi.org/10.1111/j.1526-4610.2007.00798.x
Varkey, E., Cider, Å., Carlsson, J., & Linde, M. (2011). Exercise as migraine prophylaxis: A randomized study using relaxation and topiramate as controls. Cephalalgia, 31(14), 1428–1438. https://doi.org/10.1177/0333102411419681
Krøll, L. S., Hammarlund, C. S., Kjeldgaard, D., Jensen, R. H., & Gard, G. (2017). A randomized controlled trial of strength training versus aerobic training for tension-type headache. Cephalalgia, 37(9), 754–763. https://doi.org/10.1177/0333102416660542
Wells, R. E., O’Connell, N. E., Pierce, C. R., Estave, P. M., Penzien, D. B., Loder, E. W., & Houle, T. T. (2021). Mindfulness meditation in the treatment of migraine: A randomized controlled trial. Headache: The Journal of Head and Face Pain, 61(9), 1395–1407. https://doi.org/10.1111/head.14179
Gerritsen, R. J., & Band, G. P. (2018). Breathing to inhibit: A pilot study on the effects of yogic breathing on response inhibition, attention and stress. Cognitive Processing, 19(4), 429–441. https://doi.org/10.1007/s10339-018-0860-2
