Recovery Insights Blog | Foundational Rehab

Exercise and Headaches: A Complicated Relationship

Exercise can both help and trigger headaches:

Exercise helps by:

Reducing headache frequency (for many people)

Decreasing migraine days per month

Releasing natural pain-relieving endorphins

Reducing stress and tension

Improving sleep

Decreasing overall inflammation

Exercise can trigger headaches by:

Increasing blood pressure suddenly

Causing dehydration

Triggering migraines in sensitive individuals

Straining neck muscles (poor form)

The goal: find the right type, intensity, and approach that helps rather than hurts.

Evidence for Exercise as Prevention

Research shows:

Regular aerobic exercise reduces migraine frequency

30-45 minutes of moderate exercise, 3-5x/week is effective

Benefits comparable to some preventive medications

Works for tension-type headaches too

Neck and Shoulder Exercises

Many headaches involve neck tension. Target these areas:

Chin Tucks

1. Sit or stand tall

2. Draw chin straight back (make a double chin)

3. Hold 5 seconds

4. Repeat 10 times

5. Do several times daily

Neck Rotation

1. Slowly turn head to look over one shoulder

2. Hold 15-30 seconds

3. Return to center

4. Repeat other side

5. 3 repetitions each side

Neck Lateral Flexion

1. Tilt ear toward shoulder

2. Don't raise shoulder

3. Hold 15-30 seconds

4. Repeat other side

5. 3 repetitions each side

Upper Trapezius Stretch

1. Sit, hold bottom of chair with one hand

2. Tilt head away from that side

3. Gently pull head further with other hand

4. Hold 30 seconds

5. Repeat other side

Levator Scapulae Stretch

1. Turn head 45 degrees to one side

2. Look down toward armpit

3. Use hand to gently increase stretch

4. Hold 30 seconds

5. Repeat other side

Shoulder Rolls

1. Roll shoulders forward 10 times

2. Roll shoulders backward 10 times

3. Repeat several times daily

Scapular Squeezes

1. Sit or stand tall

2. Squeeze shoulder blades together

3. Hold 5 seconds

4. 10 repetitions

Aerobic Exercise for Prevention

Best Types

Walking

Low intensity, low risk

30-45 minutes

Most accessible option

Swimming

No impact

Full body

Cool water may help

Cycling

Low impact

Can control intensity precisely

Indoor cycling avoids weather triggers

Elliptical

Low impact

Can monitor intensity

Intensity Matters

**Moderate intensity is best** (can talk but slightly breathless)

**High intensity may trigger headaches** in sensitive individuals

**Build up gradually** if you're not currently exercising

Avoiding Exercise-Triggered Headaches

**Warm up gradually** (5-10 minutes easy movement)

**Stay hydrated** (drink before, during, after)

**Avoid exercising in heat**

**Don't skip meals before exercise**

**Cool down gradually**

**Avoid breath-holding during strength training**

Relaxation and Breathing

Diaphragmatic Breathing

1. Sit or lie comfortably

2. Hand on belly

3. Breathe in—belly rises

4. Breathe out slowly—belly falls

5. 5-10 minutes, 1-2 times daily

Useful during headache and for prevention.

Progressive Muscle Relaxation

1. Tense muscle group for 5 seconds

2. Release and relax for 30 seconds

3. Work through body: feet, legs, abdomen, hands, arms, shoulders, face

4. 10-15 minutes

Gentle Yoga

Child's pose

Cat-cow

Seated forward fold

Legs up the wall

Avoid inversions if they trigger headaches

During a Headache

If mild:

Gentle stretching may help

Walking at easy pace

Neck stretches

If moderate to severe:

Rest is usually best

Avoid intense exercise

May worsen symptoms

Individual variation: Some people find exercise helps during a headache; others find it makes things worse. Know your pattern.

Sample Prevention Program

Daily (5-10 minutes):

Neck stretches (chin tucks, rotation, lateral flexion)

Shoulder rolls and scapular squeezes

Diaphragmatic breathing (5 minutes)

3-5x/Week (30-45 minutes):

Moderate aerobic exercise

Walking, swimming, cycling, or elliptical

Include warm-up and cool-down

2x/Week:

Longer relaxation practice (progressive muscle relaxation, yoga)

Special Considerations

Migraine with Aura

Exercise during aura is generally not recommended

Wait until aura resolves

Light walking may be okay

Know your personal triggers

Exercise as a Trigger

If exercise triggers your headaches:

Try lower intensity

Ensure adequate hydration

Avoid exercising in heat

Try different types of exercise

Gradually increase over weeks

Medication Considerations

Beta-blockers (common migraine preventives) may affect exercise heart rate

Discuss with your doctor

Monitor how you feel rather than heart rate alone

The Bottom Line

Exercise is a legitimate headache prevention tool:

1. Regular aerobic exercise reduces headache frequency

2. Target neck and shoulder tension

3. Use proper warm-up and hydration

4. Moderate intensity is usually best

5. Avoid triggers (heat, dehydration, skipped meals)

6. Relaxation techniques complement exercise

The right movement routine can significantly reduce headache burden—without medication.

Foundational Rehab provides gentle programs including neck and shoulder mobility routines.

Exercises for Headaches and Migraines: Movement That Helps, Not Hurts