Migraine Headache Exercises
At Kansas Pain Management, we understand that Migraine Headaches can impact your quality of life. While interventional treatments like injections and nerve blocks are essential components of pain management, targeted exercises can enhance mobility, strengthen supportive muscles, and reduce discomfort.
Below are some recommended exercises to help manage and Migraine Headaches. These exercises should be performed with the guidance of your healthcare provider and may complement the treatments you receive at our clinic.
Aerobic Exercise
- Walking: A simple, low-impact exercise that can improve circulation, reduce stress, and help in migraine prevention.
- Cycling: Gentle cycling may help release endorphins and reduce migraine frequency.
- Swimming: Swimming is an excellent full-body workout with minimal joint stress, making it ideal for those prone to migraines.
- Dancing: Dancing is an enjoyable form of aerobic activity that boosts mood and reduces stress.
Stretching and Relaxation Techniques
- Neck and Shoulder Stretches: Since tension in these areas can contribute to migraines, stretching can provide relief. For example:
- Gently tilt your head side to side.
- Slowly rotate your head in a circular motion.
- Shoulder shrugs and rolls.
- Yoga: Yoga can reduce stress, improve posture, and release tension, which may help with migraines. Some migraine-friendly poses include:
- Child’s Pose (Balasana)
- Downward Dog (Adho Mukha Svanasana)
- Seated Forward Bend (Paschimottanasana)
Strengthening Exercises
Strengthening weak muscles, particularly in the neck and upper back, may help in managing tension that can contribute to migraines.
- Pilates: Focuses on core strength, balance, and relaxation, which can reduce stress.
- Neck and Upper Back Strengthening: Exercises like chin tucks and scapular retractions help correct posture and relieve pressure on the neck.
Mindfulness and Relaxation Techniques
- Deep Breathing: Focus on slow, deep breaths to reduce stress and tension.
- Progressive Muscle Relaxation: Systematically tensing and then relaxing different muscle groups helps to reduce physical stress.
- Meditation: Regular meditation can help in managing stress levels, which is often a migraine trigger.
Tai Chi
A gentle form of martial arts that involves slow, flowing movements. Tai Chi combines physical exercise with deep breathing and relaxation, helping to balance energy and reduce stress.
Important Notes:
- Start Slowly: If exercise is a trigger for your migraines, start with short, low-intensity sessions and gradually increase intensity as tolerated.
- Stay Hydrated: Dehydration can be a trigger for migraines, so it’s important to drink water before, during, and after exercise.
- Warm-Up and Cool Down: Always begin with a warm-up and end with a cool-down to reduce muscle tension and improve circulation.
- Monitor for Triggers: Exercise can sometimes trigger migraines, particularly vigorous activities or those in hot, bright environments. Keep a migraine diary to track your symptoms and possible triggers.
If you experience any discomfort while doing these exercises, it’s crucial to consult with a healthcare professional before continuing.
We are here to help you find long term solutions!
What we do?
Migraine Headaches Treatments:
- Nerve Blocks
- Botox Injections
- Ketamine Infusions
- Trigger Point Injections
- Spinal Cord Stimulation (SCS)
- Peripheral Nerve Stimulation (PNS)
- Intravenous (IV) Therapy
- Intrathecal Drug Delivery
- Radiofrequency Ablation
- Cervical Epidural Steroid Injections
- PRP (Platelet-Rich Plasma) Therapy
- Transcranial Magnetic Stimulation (TMS)
Contact us
For more information about back pain or exercises to strengthen your back, reach out to Kansas Pain Management Specialists by
calling (913)3399437 or request an appointment online.
We provide comprehensive, interventional pain management services across various locations in Kansas. You may book an appointment with us at Overland Park, Lawrence, Leavenworth/Lansing, and Ottawa, Missouri, Topeka, Belton & Kansas areas. With nationally recognized and award winning Physicians our providers are leaders in the field of pain management.
