Headaches are a common complaint. Migraine, a specific type of headache, can be debilitating and affect your ability to work, socialize, and generally enjoy life.
Many doctors recommend exercise for overall health. But when it comes to headaches, it’s complicated. In some cases, exercise can help reduce the frequency and intensity of headaches. But in other cases, exercise can trigger headaches.
This article explores the potential benefits and risks of exercise for people who experience headaches. It also provides tips on how to incorporate exercise into your routine safely and effectively to help manage your headaches.
The potential benefits of exercise for headaches
If you have headaches, you might wonder whether exercise could help. Here’s what the science says.
Endorphin release and pain reduction
When you exercise, your body releases endorphins, which are natural painkillers. Exercise also changes the levels of other chemicals in your body. This can reduce headache pain, and exercise can also improve your mood and lower your stress levels; you can also use a grounding script to calm your mind. Stress can trigger headaches for a lot of people, and exercise can reduce stress and boost how well your brain functions, as can drinking blueberry sage stress relief tea. So, it makes sense that exercise is beneficial for people with migraine.
Improved sleep and overall well-being
Studies show that regular exercise promotes better sleep, and good sleep is critical for preventing headaches and managing them when they happen. Poor sleep is a well-known headache trigger, so getting better sleep can significantly reduce your headache frequency. Exercise also improves your cardiovascular health, and overall good health can also influence the frequency and severity of your headaches.
Evidence-based support
Research suggests that regular, moderate exercise can reduce how often you get migraine attacks, and it can also make them less severe. Mild aerobic exercise seems to offer the most benefit.
The types of exercise that studies show can decrease migraine pain and frequency are:
- aerobic exercise (walking, jogging, running, cycling, swimming)
- yoga
- a mix of exercise and lifestyle changes (like a sleep schedule and stress management)
Exercise as a Headache Trigger: Understanding the Risks
Exercise is a great way to boost your overall health, but sometimes, intense workouts can actually trigger headaches. While exercise can help headaches go away, it can also cause them.
Mechanisms Behind Exercise-Induced Headaches
Scientists are still working to understand why exercise can sometimes trigger migraine attacks. Research suggests that intense exercise can affect certain brain chemicals, like hypocretin (which affects sleep), and cause the release of lactate and CGRP.
Sudden exertion, dehydration, and inadequate nutrition may also play a role. If you suddenly push yourself too hard, don’t drink enough fluids, or skip meals before working out, you might be more likely to experience a headache.
Importance of Gradual Introduction
If you’re prone to headaches, it’s essential to ease into any new exercise routine. Avoid sudden, intense workouts, especially when you’re just starting out. Gradually increasing the intensity and duration of your exercise can help minimize the risk of triggering a headache.
Identifying Personal Triggers
Everyone’s different, and what triggers a headache for one person might not affect another. Certain exercises or environmental factors, like heat or altitude, might be more likely to cause headaches for you. Keeping a headache and exercise diary can help you identify these triggers.
Note what type of exercise you’re doing, how intense it is, how long you exercise for, what you ate and drank before and after, and any environmental factors (like the weather or altitude). Over time, you may start to see patterns emerge, helping you avoid those triggers in the future.
Preparing for exercise: Minimizing the risk of headaches
Exercise can be a real headache trigger for some people, but you can do a few things to protect yourself and make it more likely that exercise will help your headaches, not make them worse.
Hydration and nutrition
Dehydration is a common cause of headaches, so drink plenty of water before, during, and after you exercise. If you’re exercising for longer than an hour, you may also want to consider a sports drink that will replenish electrolytes.
Fueling up properly can also make a big difference. Skipping meals can lead to low blood sugar, another headache trigger. Try to eat a balanced meal at least an hour and a half before you exercise.
Warm-up and cool-down
Don’t skip the warm-up and cool-down! Warming up prepares your body for exercise, reducing the chance of muscle strain and headaches. Cool-down exercises help your heart rate return to normal gradually, which can prevent sudden blood pressure changes.
Aim for at least 5 to 10 minutes of warm-up and cool-down.
Choosing the right type of exercise
Low-to-moderate intensity aerobic exercise is often the best choice for people who are prone to headaches. Good options include walking, swimming, and cycling. Aerobic exercise can be really helpful for managing headaches.
Yoga and other low-impact activities can also be beneficial. Yoga combines physical activity with relaxation, which can help reduce stress and manage headaches, and you might consider using something like Dr Teal’s Stress Relief spray as well.
Appropriate clothing and footwear
Wear comfortable clothing and shoes that fit well and support your feet. This will help you avoid muscle strain and other problems that could trigger a headache.
Primary exercise headache and when to seek medical advice
When you get a headache from exercise, it could be what’s called a primary exercise headache. This type of headache is triggered by exercise itself rather than an underlying health issue. Primary exercise headaches can last anywhere from 5 minutes to 48 hours.
Usually, primary exercise headaches are not a cause for concern. However, they can sometimes indicate other health issues.
When to consult a doctor
If you start experiencing headaches related to exercise, especially if they’re new or unusual, it’s a good idea to talk to your doctor. New or severe headaches, especially those that come with other symptoms, need to be evaluated by a medical professional.
Your doctor can rule out other things that might be causing your headaches, such as structural problems or problems with your blood vessels. If you’re worried about headaches or they’re affecting your daily life, it’s always best to get them checked out.
Frequently Asked Questions
Why does my headache go away when I workout?
Exercise can sometimes alleviate headaches due to several factors. Physical activity releases endorphins, which have natural pain-relieving properties. Exercise can also reduce stress and muscle tension, both common headache triggers. Furthermore, improved blood flow to the brain during exercise might help reduce headache intensity. However, it’s essential to listen to your body, as strenuous exercise can sometimes trigger headaches in some individuals.
Which exercise is best for a headache?
Low to moderate-intensity exercises are typically best for headache relief. Activities like walking, swimming, yoga, and cycling can be effective without overexerting yourself. Gentle stretching exercises can also help release tension in the neck and shoulders, which can contribute to headaches. Avoid high-impact or strenuous exercises during a headache, as they may worsen symptoms.
How can I get rid of a headache ASAP?
Several strategies can help you get rid of a headache quickly. Over-the-counter pain relievers like ibuprofen or acetaminophen are often effective. Resting in a quiet, dark room, applying a cold compress to your forehead or temples, staying hydrated, and gently massaging your neck and shoulders may also provide relief. If headaches are frequent or severe, consult with a healthcare professional to determine the underlying cause and appropriate treatment plan.
Can exercise relieve pressure in the head?
In some cases, exercise may help relieve pressure in the head associated with certain types of headaches, such as tension headaches. By reducing muscle tension and promoting relaxation, exercise can alleviate the feeling of pressure. However, if you experience a sudden, severe headache with intense pressure, especially if accompanied by other symptoms like fever, stiff neck, or vision changes, seek immediate medical attention, as it could indicate a more serious underlying condition.
Conclusion
Exercise and headaches have a complicated relationship. For some, exercise helps to ease headache pain. For others, physical exertion can trigger headaches.
If you’re hoping to use exercise to manage your headaches, you’ll need to proceed with care. Start slowly, and make sure you:
- warm up before you start
- stay hydrated
- listen to your body
It’s also a good idea to identify your headache triggers so you can avoid them. For example, you might find that you always get a headache after running outside in the sun, but you don’t get a headache when you run on a treadmill.
Ultimately, the best way to manage your headaches is to work with a healthcare professional to develop a personalized plan. Your doctor can help you find the right balance of exercise and other treatments to minimize your headache pain.