Headaches are a frequent problem, with many different causes and levels of pain. When a headache strikes, it can be tough to focus and get things done.
But did you know that exercise can be a helpful tool for managing headaches, both immediately and over time? Gentle movements and specific exercises can reduce muscle tension and improve posture, which may help relieve headache pain.
This article provides a list of exercises you can try to reduce headache pain right away. We’ll also explain how to do them properly and emphasize the importance of paying attention to your body. It’s important to remember that these exercises may not be right for everyone, so you should always talk with a doctor or physical therapist to determine the best course of treatment for your specific headaches.
Posture, Muscle Tension, and Headaches: How They’re Connected
Turns out your mom was right when she told you to sit up straight. Poor posture, like slouching forward with rounded shoulders and your head jutting forward, can tense the muscles in your neck and upper back, triggering headaches. Sitting at a computer or hunching over your phone encourages these bad postures.
When you sit or stand with bad posture for long periods, certain muscles – like your upper trapezius and levator scapulae – get tight and strained. This can cause pain that travels up into your head.
The good news is that by fixing these postural issues and releasing some of that muscle tension, you can feel better right away and keep future headaches from happening.
Moving regularly and correcting your posture throughout the day is key to keeping headaches away.
Gentle Exercises for Immediate Headache Relief
When a headache strikes, strenuous activity is usually the last thing on your mind. But certain gentle exercises can help relieve tension and potentially reduce headache pain. Here are a few to try:
Cervical Retraction (Chin Tucks)
This exercise strengthens the muscles deep in your neck that help keep your head and neck in proper alignment. It also improves your posture, which can contribute to headaches.
To perform a chin tuck, gently pull your head straight back, keeping your head level. Imagine you’re trying to make a double chin (but don’t overdo it!). Avoid looking up or down during the movement. It’s super important to focus on moving your head straight back, not just tucking your chin down towards your chest.
If you’re not sure you’re doing it right, picture your head sliding straight back along a wall. Proper technique is key to avoiding making your headache worse.
Shoulder Blade (Scapular) Retraction
This exercise targets the muscles that pull your shoulder blades together, improving posture and reducing tension in your upper back and shoulders – areas that often contribute to headaches.
Focus on sitting or standing tall with your collarbones wide. Gently squeeze your shoulder blades together as if you’re trying to pinch a pencil between them. Be careful not to shrug your shoulders up towards your ears. Hold for a few seconds, then release. Repeat several times.
Head Nods (Cranio-Cervical Flexion)
This gentle nodding motion improves mobility in the upper part of your neck, right at the base of your skull. This area can get stiff and tense, contributing to headaches.
Gently nod your head forward as if you’re slowly saying “yes.” Focus on the movement coming from the very top of your neck, right where your skull meets your spine. Keep the movement small and controlled.
Cervical Rotation
This exercise improves neck mobility and reduces muscle tension by gently stretching the muscles on the sides of your neck.
Slowly turn your head to the right, then to the left, moving through your full range of motion. Be sure to keep the movement slow and controlled. Only move as far as is comfortable and stop if you feel any pain.
Breathing and Stretching for Tension Release
Sometimes, headaches are caused by tension in the muscles of your head, neck, and shoulders. For some, deep tissue massage for neck pain may be a helpful option. These breathing and stretching exercises may help.
Diaphragmatic Breathing (4-7-8 Breathing)
Deep, diaphragmatic breathing helps you relax and reduces muscle tension, which may help ease your headache. This type of breathing is also called 4-7-8 breathing.
Here’s how to do it:
- Breathe in deeply through your nose for 4 seconds. Focus on letting your abdomen expand as you inhale.
- Hold your breath for 7 seconds.
- Breathe out slowly through your mouth for 8 seconds.
Diaphragmatic breathing and progressive muscle relaxation are two of the most effective ways to relax when you’re feeling stressed or tense.
Upper Trapezius Stretch
This stretch targets the upper trapezius muscle, which often gets tight when you have a headache. Here’s how to do it:
- Gently tilt your head to one side, bringing your ear toward your shoulder.
- Hold the stretch for 20-30 seconds.
- Repeat on the other side.
Levator Scapulae Stretch
This stretch targets the levator scapulae muscle, which connects your neck to your shoulder blade. Here’s how to do it:
- Gently bring your chin toward your chest.
- Turn your head slightly toward the opposite shoulder.
- Hold the stretch for 20-30 seconds.
- Repeat on the other side.
How to add movement to your day
Adding these exercises to your daily routine can prevent headaches and help you manage headache pain when it hits.
If you sit for extended periods, set reminders on your phone or computer to get up and move throughout the day. Gentle movement and stretching can easily be incorporated into your morning, midday, and evening routines.
Try to avoid sitting or standing in one position for too long. Take frequent breaks to stand up, stretch, and move. Even simple activities like walking or light stretching can make a significant difference in how you feel.
The key to seeing results is consistency. Even a few minutes of exercise each day can add up to long-term headache relief.
Important Considerations and Precautions
It’s important to listen to your body. If an exercise causes pain, slow down, reduce the stretch, or just stop and try again later. Mindfulness is key to getting results.
For some people, exercise can actually trigger a headache, especially if you experience chronic migraine. If that’s you, a gentle, mindful approach to movement is crucial. Focus on practices that reduce pain, rather than make it worse. Start slowly and choose exercises likely to help, not hurt.
If you’ve been doing these exercises regularly for a month and your headaches haven’t changed, that doesn’t necessarily mean your neck isn’t the problem, or part of the problem. It could mean that you need to try other lifestyle changes, such as:
- general aerobic exercise
- optimizing your diet
- meditation or other forms of stress management
- a medication review with your doctor
The best way to get an individualized exercise plan is to get an assessment from a physical therapist or healthcare professional. A physiotherapist who knows how to treat headaches and migraines can give you targeted exercises just for you.
Frequently Asked Questions
What is the best exercise for headaches?
There isn’t one “best” exercise for all headaches, as effectiveness varies from person to person and depends on the type of headache. Gentle exercises like walking, yoga, and stretching can help relieve tension headaches by reducing muscle tension and improving blood flow. For some, low-impact aerobic activities may also be beneficial. However, strenuous exercise might trigger headaches in certain individuals, so it’s crucial to listen to your body and start slowly.
How can I stop a headache immediately?
While exercise can provide long-term relief, immediate headache relief often requires different approaches. Try over-the-counter pain relievers like ibuprofen or acetaminophen, stay hydrated by drinking plenty of water, and find a quiet, dark place to rest. Applying a cold compress to your forehead or temples can also help. If headaches are frequent or severe, consult with a healthcare professional for personalized advice and treatment options.
Where to press to stop a headache?
Acupressure, applying pressure to specific points on the body, can sometimes provide headache relief. Common acupressure points include the union valley point (located between the thumb and index finger), the third eye point (between the eyebrows), and the shoulder well point (on the shoulder muscle). Apply firm, gentle pressure to these points for several minutes and see if it alleviates your headache. If acupressure doesn’t provide relief, consider other methods or consult with a healthcare provider.
To conclude
Exercise can be a great way to get rid of a headache, both in the moment and in the long run. But it’s important to be mindful of your body and use the right techniques.
Gentle movements, stretches, and breathing exercises can reduce tension in your muscles, improve your posture, and relieve the pain of a headache.
Pay attention to how your body feels, make adjustments as needed, and talk with a healthcare professional about a personalized treatment plan. A combination of lifestyle changes and medical guidance is often the best way to manage headaches.
Make movement and self-care a priority. Taking control of your headache pain can improve how you feel overall.