Over the years there have been many studies looking into the effects of exercise on headaches. Researchers have analysed and collated all these studies and as a result we can now confidently say there is moderate evidence suggesting regular aerobic exercise (such as walking) can reduce the frequency and duration of migraine and tension headaches.
How aerobic exercise works in reducing your headache frequency is very complex and not really well understood, but if we unpack a few things that we do know about headache, it is easy to see why regular exercise can help.
We know that prolonged sitting, especially in poor postures can trigger headaches, so spending some time in an upright position gives our joints and muscles a break and may well stimulate those supportive postural muscles.
Exercise induces many hormonal and chemical changes in our body, some of those products produced during exercise are now being shown to possibly modulate our sensitised brain stem. This means it could be reducing our pain response.
Stress, depression and anxiety, are often reported triggers of headache and migraine and there is a bucket load of evidence supporting regular exercise in the management of these conditions.
Those who struggle with headache and migraine often have altered neck proprioception and muscle memory as well as reduced strength. Being exposed to regular, rhythmical aerobic activity can stimulate, re-educate and strengthen your neck.
Walking is a gentle, safe, free and for most an enjoyable way to get that aerobic exercise under way. It can be another tool in your tool kit for getting those headaches under control.
Treat it like medicine and start with small doses at first. Then slowly increase the dose as you get fitter and stronger. For some these doses may only be 5-10 minutes a day to start with, then gradually increase the time or speed over the following sessions.
A good goal to aim for is 30 minutes 3 to 4 times a week.
If you are trying to get back to more vigorous exercise or find that exercise triggers your headaches, then chat to your physiotherapist or exercise physiologist to help you plan your more specific and graded program.
Special tips for migraineur's when exercising
Make sure you hydrate at least 1/2 hour before you exercise and if you can, avoid exercising on hot humid days.
Fuel your body a few hours prior with some complex carbohydrates and protein.
Warm up slowly and warm down for a few minutes either side of your exercise.
Don't exercise if you feel a migraine attack coming on, especially if you find exercise is a trigger. Save your exercise days for when your other triggers are more controlled.
Think about your breathing when you exercise - the ideal breathing pattern is gentle nose breathing that increases in depth and rate as your exercise intensity increases. If you find yourself puffing and panting and the tension in your shoulders increasing, you may need to slow your pace down slightly and improve your breathing pattern first.
Watch your neck posture when you exercise. If exercise is triggering a headache, you may not be holding your neck position correctly or your muscles are not yet strong or fit enough to cope with the load. Your physiotherapist can give you some good tips for maintaining good neck position while exercising and can show you how to strengthen the muscles that support your neck.
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