Get Moving for Headache/Migraine Relief

There is something ironic about getting a headache while I sit here at my desk writing about headaches. To fight it off I get up every 30 minutes and go do some wonderful household chore like folding laundry. This illustrates the main point of this blog, moving provides relief! 

I first became interested in the subject because my best friend suffers from migraines. Although triggers for these type of intense headaches can sometimes be explained many times there can seem to be no real reason for them. The only certainty that my friend can count on is that a hard run will provide her with a few hours of relief. Although medication and lifestyle habits can provide relief, we are focusing on the exercise connection. Since the source and type of headache can vary please understand that exercise is not a 'one size fits all' solution but until you try it don't knock it.;) Interview with two head banging Metabolic Warriors follows this article.

Mayo Clinic  says "Healthy habits and simple nonmedical remedies sometimes stop migraines before they start." They go on to comment that physical activity triggers the body to release chemicals that block the pain signals to your brain. They recommend starting out slow since vigorous exercise can also trigger a migraine. The speed or intensity that you work out with is going to have a lot to do with your fitness level.

Pure Health MD recommends exercise for tension headaches. Most often the trapezius muscles and levator scapula are heavily involved...you may know them as your neck and upper back muscles. The crux of this editorial is that we commonly think we need to stretch what seems to be tight muscles. Think again, if you are sitting at a desk for a prolonged amount of time, undoubtedly your upper back (trapezius and levator scapula) muscles are and have been overstretched as you sit there.  Strengthening these muscles will serve you better. For immediate relief stand and squeeze your shoulder blades together for no more than 2 seconds at a time and relax, repeat 10 times. A second exercise is a head tilt, bringing your ear down towards your shoulder, hold for 2 seconds at a time and repeat 10 times on one side then the other side. For strengthening exercises talk to a fitness trainer. Additional relief can come from just moving around and changing the activity that you are doing.

U.S. News Health wrote a great article on managing headaches without medication. Beside stress management they also state that 20 minutes of exercise three times a week can help relieve stress. Sounds like a good metabolic workout is the ticket! Endorphins flooding through the body from a good workout are a pain killer. The down side is if you get headaches or migraines that last many hours or several days...endorphins wear off so you will want to include other types of stress reduction. The key is to pursue a healthy active lifestyle that will hopefully stave off headaches to begin with.

Two of your fellow Metabolic Warriors deal with headaches/migraines. We interviewed them so they can provide a little insight into their world. 

Katie: How often do your get headaches/ migraines? How long have you been getting them?  How do they effect you? What triggers have you experienced?

MW 1: I get them daily. I first started getting headaches about 8 years ago and in the past year they have become migraines. I am under Dr. care and have to take medication to function. They impact my entire life. Intense pressure and extreme head pain along with nausea effect moods, job, relationships, vision, ability to focus. A dark, quiet space is helpful. Stress is a big trigger.

MW 2: I don't get them daily. I started getting them about 15 years ago. I used to get them 4-6 times a month.  Now with medication I get mild migraines and not even once a month. When I do get one I need to just lay in a dark room. The pain is extreme and makes me nauseous. They last 12-16 hours and it takes me a day afterwards to get back to normal. Hormones are the biggest trigger for me but allergies and food sensitivities may be involved as well.

Katie: Do you notice a difference in your headaches/migraines when you exercise?

MW 1: My head often feels better after exercise, even if takes a lot more to get myself up and exercising!

MW 2: If I exercise with the feel of a headache coming on, the pain seems to lessen for a while after exercise.

Both interviewees have been stellar in attending exercise trainings despite headaches and although it is not the lasting solution for them it is helpful in managing them. We hope you find inspiration in knowing that they are out there pushing through for good health and some well being.

A few tips...stay hydrated, don't hold your breath during exercise, especially when lifting weights, avoid alcohol and caffeine before and during exercise, avoid exercising in hot conditions and start out at a pace and intensity that suits your fitness level. Other factors that will support your fitness are getting plenty of sleep at night and a having a quality diet.