exercise and migraine

12 June 2023

Study: Moderate Aerobic Exercise for Migraine

There are a whole host of lifestyle and exercise recommendations for fighting migraine. A fascinating study published this month in The Journal of Headache and Pain looked at how much solid evidence there is for various types of “therapeutic exercise”, and included studies of everything from high-intensity interval training to relaxation techniques.

Each type of exercise was given a grade from B to D. What will especially catch your eye are the specifics about aerobic exercise, so let’s take a closer look.

As I studied, I was surprised to discover that I was a little weak on the actual definition of “aerobic”. Citing The American College of Sports Medicine (ACSM), this article from the National Library of Medicine defines “aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature”. “Aerobic” refers to the use of oxygen, so think of anything that requires extra oxygen. But that’s not necessarily sprinting – it could be much less intensive, such as walking.

Other examples would include jogging, swimming, and stair climbing.

As you can tell, there is actually a wide range of aerobic activity. So what has the best evidence as a migraine-fighter? Several studies recommended aerobic exercise in general, and some specifically “moderate-intensity continuous aerobic exercise”. Low intensity did not seem to do as well as moderate intensity, but it still earned a “C” score on the evidence scale.

So basically, any aerobic exercise is a step in the right direction, with moderate-intensity having the most studied benefits. Moderate aerobics three times a week is the specific recommendation.

The benefits found in the studies included:

Decreased pain frequency
Decreased pain intensity
Decreased pain duration
Decreased disability
Increased quality of life

That may seem vague, but remember that these were studies specifically designed to measure improvement, so this is more than just “I seem to feel a little better”. This is a significant improvement.

For those with migraine, it seems to be wise to start slowly and gradually increase the intensity of your exercise, being sure to stay hydrated. The Cleveland Clinic has a great article introducing aerobic exercise here.

Also, the American College of Sports Medicine has a chart explaining “intensity” more specifically. Don’t get nervous – if you can add any kind of movement to your life, it should help your quality of life. These exercises don’t need to be intense – but you will need to push yourself a little. Here’s the chart: Tips for Monitoring Aerobic Exercise Intensity.

13 February 2013

Headaches? Trouble Sleeping? Try this quick tip…

James Tips 1

A brisk walk before bed can reduce headache, sleeplessness, and symptoms of migraine. It can…

Reduce fluid retention, fighting some forms of sleep apnea.
Reduce muscle tension before bed.
Increase circulation.
Tone up blood vessels.
Help block “bad” chemicals and increase “good” chemicals, reducing pain and other symptoms.

For more, read A Sleep Apnea Mystery Solved?

13 May 2008

More on Exercise and Headache

James Resources 1

The May Headache Blog Carnival is out, and this month there are lots of great tips for keeping active with headache and migraine.

Here are some of the featured posts: my post from last week, Exercise and Migraine: 5 top tips for staying active, this excellent picture of what it means to "take baby steps" – Moving and exercising and migraine, challenges and tips in exercise: double-edged sword for migraineurs, more specific tips on grabbing those little moments of activity in 10 Ways for Migraineurs To Sneak In Some Exercise, and the canine helper in Walking Dog Helps Ease My Head Pains. There are more, some related to exercise and some not.

Check it out, and see if you can get just a tiny bit more active!

8 May 2008

Exercise and Migraine: 5 top tips for staying active

James Tips 3

Sure, everyone keeps telling us how important exercise is. It can be a great headache and migraine fighter – but it’s not that simple.

Many people with chronic headache or migraine think of exercise as the enemy. In many people, exercise can actually bring on the headache they were trying to avoid. Instead of imagining health and vitality, we think about throbbing temples and inflammation who knows where.

There’s no easy solution, but there are some ways to minimize the problem. The truth is, you’re almost certainly going to be better off if you can get some exercise into your routine (not convinced exercise will help you? Read about the benefits of exercise for headache here). Here are my top 5 tips to help you stay active in spite of the migraine monster looking over your shoulder:

Watch out for sudden changes: Headaches and migraine attacks thrive on sudden changes. This is a great rule of thumb to keep in mind. For example, don’t jump into a new, strenuous program – start slow. Make sure you warm up and cool down before and after exercise. And when choosing something to do, don’t pick something that involves long periods of stopping – do something with steady activity (even if it’s only short).
Sugar: The energy your brain uses comes mostly from blood sugar. Sudden rises and drops can cause problems. Some people find it helpful to eat easily digestible foods one hour or more before exercise (ie fruit, muffin). Some people also use glucose tablets before exercising, and find that they get fewer headaches. (Read more about athletes and sugar before exercise here)
Water: The other important factor is hydration – be sure to drink plenty of water. Many people have found that simply drinking more water fights their headaches quite a bit. It’s an old tip, but it’s a good one!
Exercise as a way of life: For someone with chronic headaches, this may be the most important tip of all. Many of us struggle with an exercise "program", or "going to the gym". It’s hard to be consistent when you many days you really can hardly get out of bed because of the pain. Instead, simply be more active on a regular basis. Learn to squat properly to get something out of the cupboard. Take the stairs when you can. Learn how to exercise your arms while sitting in the office chair. (An amazing source for tips is the book The Posture Prescription by Dr Arthur White and Kate Kelly) This is one tip that could truly transform your life.
Watch the pain: I know, no pain no gain, right? Well, when it comes to headache, that advice could be dangerous. If you get a headache when you exercise, it could be a sign of something serious. Listen to your pain. If it’s something new, see a doctor right away. Don’t keep exercising if you’re getting a worsening headache. Stop and try something less strenuous, or do things in smaller chunks.

What about medication? Well, our goal here really is to take less, not more. But there are times when it may be worth it to take some medication if it means you can exercise more. If you have chronic headache or migraine, it’s worth it to look at preventative medications. Your doctor may suggest you take a painkiller before you exercise. Common suggestions are Propranolol, Ergotamine tartrate, Indocin, or common anti-inflammatories (such as Advil). But try the above suggestions before you start popping more pills.

Want to read more? Click one of the links above, or read more about after exercise headaches, how to minimize the problem, and this post on Pilates and migraine.