Can physio help migraines?
Not everyone is aware that physiotherapy and exercise can play a significant role in migraine prevention and relief. Let’s dive deeper into this condition and explore how movement, flexibility, and targeted physiotherapy can make a difference.
If you’ve ever experienced a migraine, you know it’s not just an ordinary headache. The throbbing pain, light sensitivity, nausea, and sometimes visual disturbances can make even simple tasks unbearable. But what causes migraines, and how can you manage them effectively?
What is a migraine?
A migraine is a neurological condition that typically causes moderate to severe head pain, often on one side. Unlike tension headaches, migraines often come with other symptoms that affect the entire body.
They can last anywhere from four hours to several days and may occur frequently or sporadically.
Common symptoms of migraines
Migraines typically go through four distinct stages, although not everyone experiences all of them:
1. Prodrome (Warning Signs)
This can occur hours or even days before the migraine and may include:
Mood changes (irritability, depression, or euphoria)
Food cravings
Neck stiffness
Increased thirst or frequent urination
Fatigue or difficulty concentrating
2. Aura (Not Always Present)
Some people experience visual, sensory, or speech disturbances before the headache phase. These can last 5–60 minutes and include:
Flashing lights, blind spots, or zigzag lines
Numbness or tingling in the face or limbs
Difficulty speaking or confusion
3. Headache Phase
This is the most painful stage and can last 4 to 72 hours. Symptoms include:
Throbbing or pulsating pain, usually on one side of the head
Sensitivity to light, sound, and smells
Nausea or vomiting
Pain worsening with movement or activity
4. Postdrome (Recovery Phase)
After the migraine subsides, you may feel exhausted, confused, or mentally drained for up to 24 hours.
What causes migraines?
Migraines are caused by abnormal brain activity affecting nerves, blood vessels, and neurotransmitters. Several factors can contribute to their onset, including:
Stress – Emotional and physical stress are major triggers.
Hormonal Changes – Migraines are common during menstrual cycles due to fluctuations in oestrogen.
Diet – Certain foods and drinks can trigger migraines, such as caffeine, alcohol, artificial sweeteners, and processed foods.
Muscle Tension – Neck and upper back tension can contribute to migraines, especially for people who sit at desks for long periods.
Sleep Disruptions – Both too much and too little sleep can trigger migraines.
Dehydration and Skipped Meals – Not drinking enough water or skipping meals can increase the risk.
Weather Changes – Sudden shifts in temperature, humidity, or air pressure can be a factor.
How can physiotherapy and exercise help migraines?
While medication and lifestyle adjustments are often recommended, physiotherapy and targeted exercise can play a significant role in preventing and managing migraines.
1. Ergonomics
Having a forward head posture, can strain the neck and upper back muscles, leading to tension headaches and migraines. At First Line Physio, we can:
Assess your posture and workstation setup (especially if you work on a computer).
Recommend ergonomic changes, such as adjusting screen height, chair position, or keyboard placement.
Teach you flexibility exercises to improve mobility and reduce strain on the neck.
2. Manual therapy and massage
Many migraines are linked to muscle tightness in the neck, shoulders, and upper back. Physiotherapy techniques can help release tension, improve blood flow, and reduce headache frequency. We use techniques such as:
Soft tissue massage
Joint mobilisation
Trigger point therapy
3. Exercise for migraine prevention
Regular low-intensity exercise can reduce stress, improve circulation, and promote relaxation, all of which help in migraine management. The key is to avoid high-intensity workouts that may trigger a migraine.
Best types of exercise for people who suffer from migraines:
Walking – A low-impact way to get moving without increasing tension.
Yoga and Pilates – Improves flexibility, posture, and relaxation.
Swimming – Provides a full-body workout with minimal joint stress.
Gentle strength training – Helps improve flexibility that may contribute to tension headaches.
Avoid high-intensity workouts if:
They increase your migraine frequency.
You feel a throbbing headache after exercise.
You are exercising in bright light or extreme temperatures, which can trigger migraines.
4. Breathing and Relaxation Techniques
Migraines are often worsened by stress. Diaphragmatic breathing, meditation, and guided relaxation can help lower stress hormones and decrease migraine intensity.
Try this simple breathing exercise:
Breathe in deeply through your nose for 4 seconds.
Hold for 4 seconds.
Slowly exhale through your mouth for 6 seconds.
Repeat for 2–5 minutes.
5. Neck and Shoulder Strengthening
Weakness and reduced mobility of the neck and upper back muscles can lead to muscle tightness and increased tension, contributing to migraines. Some beneficial exercises you can try at home:
1. Chin Tucks
Sit or stand tall.
Gently tuck your chin in, as if making a double chin.
Hold for 5 seconds, repeat 10 times twice a day.
2. Scapular Retractions
Sit or stand with your shoulders relaxed.
Squeeze your shoulder blades together.
Hold for 5 seconds, repeat 10 times twice a day.
3. Neck Stretches
Tilt your head to one side, bringing your ear toward your shoulder.
Hold for 20–30 seconds, repeat on the other side.
When should you see a physiotherapist for a migraine?
If migraines are frequent or severe, and lifestyle adjustments alone are not helping, we can:
Assess muscle tension and joint stiffness that may be contributing.
Provide hands-on treatments to relieve tension.
Develop a personalized exercise program for prevention.
Advise on workplace ergonomics.
Migraines can be debilitating, but physiotherapy and exercise can make a big difference in reducing their frequency and severity. Changing ergonomics, strengthening muscles, improving flexibility, and managing stress all contribute to better migraine control.
If you struggle with frequent migraines, don't rely solely on medication - consider physiotherapy as part of your treatment plan. A tailored approach can help break the cycle of pain and get you back to feeling your best!
This is absolutely not written to substitute medical advice and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.