METERMigraines are the most common form of headache that can cause severe throbbing pain, usually on one side of the head, and severely affect quality of life. A migraine attack can last for hours or days and often comes with nausea, vomiting, and extreme sensitivity to light and sound.
According to a 2018 Deloitte Access Economics ReportAlmost 5 million people in Australia live with migraine, and 7.6% of them (around 400,000 people) experience chronic migraine, which means more than 15 migraine days per month.
Migraines are much more common in women than in men and more common in people of working age.
“During a flare, all people want to do is lie in a cold, dark room and do nothing,” says Adnan Asger Ali, physiotherapist and deputy national chair of Musculoskeletal Physiotherapy Australia. But investigate shows that regular exercise can have a preventive effect in reducing the number and intensity of migraines. One of the main reasons that physical activity can help relieve migraines, says Ali, is that the body releases endorphins (natural pain relievers) during exercise.
“Physiotherapy can complement the pharmacological management of migraines,” he says. “It could mean they take two Panadol instead of two codeine, and that will still be a win because they’re not taking the strong stuff.”
A proper physical evaluation is necessary to tailor a treatment plan to the individual, and people should consult with a healthcare professional before embarking on a new exercise regimen, but here are some tips on physical exercise that can help. control migraine.
The class: yoga and tai chi
Ali says that slow movements, meditation, and relaxation have significant beneficial effects on people who suffer from migraines. That includes activities like yoga and tai chi.
In a recent randomized clinical trial Involving 114 patients ages 18 to 50 with a diagnosis of episodic migraine, researchers found that people who practiced yoga as additional therapy had less frequent and less intense migraines than those who received medical treatment alone.
Tai chi can also serve as a preventative measure for migraines. In a random 2018 controlled trial Of 82 Chinese women with episodic migraines, the researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.
The Move: Tummy Tuck
Neck stiffness and posture problems can be a factor in migraines, says Ali. He suggests cosmetic chin surgery, or cervical retraction, an exercise to strengthen the neck muscles and improve mobility.
The chin curl exercise can be performed standing or sitting. Start by sitting up straight and looking straight ahead, keeping your neck and shoulders relaxed. Place a finger on your chin and gently slide your chin down; tuck your chin into the neck. Do not hold your breath, tilt your head up or down, or tilt your neck forward.
You may feel a gentle pull at the base of your head and upper neck. Hold the position for about five seconds and repeat the exercise 10 times, as long as it doesn’t cause you any pain.
Activity: walking, jogging, running and cycling
Aerobic exercises such as walking, jogging, running, and bicycling can help relieve migraines.
TO systematic review of studies on exercise and migraine published in The Journal of Headache and Pain in 2019 found that moderate-intensity exercise (physical activities that raise your heart rate and make you breathe harder but still allow you to carry on a conversation) can decrease number of migraine days.
“Any activity that people do consistently and enjoy is going to be good for them,” says Ali.
The Hard Pass: High Intensity Interval Training
Ali cautions against HIIT workouts, which alternate short bursts of intense cardio with rest or lower-intensity exercise. “Exercise of very high intensity is discouraged if it triggers the migraine,” he says.
In some people, high-intensity exercise can trigger a migraine attack. But investigate has shown that regular HIIT workouts can be more beneficial than moderate exercise for other people, highlighting the importance of a personalized exercise plan.
