Migraines are a specific type of painful headache that is commonly characterized by nausea, vomiting and sensitivity to light. The pain of migraines is typically localized on one side of the head, though this is not always the case. There is no known cure for migraines, and treatment depends on the individual. Many migraine sufferers are afraid that exercise will worsen their symptoms and shy away from it. However, a number of exercise modalities may relieve or prevent migraines; consult your doctor about your migraines and before beginning any exercise regimen.
Aerobic Exercise
Moderate aerobic exercise may reduce the frequency, intensity and duration of migraines. Subjects in a study cited by the Bastyr Center for Natural Health stopped all anti-migraine medication and exercised for 20 minutes, with a 10-minute warm-up and cool-down, three times a week for six weeks. Participants reported significant improvements in migraine symptoms. The improvements are thought to be related to the increase in endorphin production during and after exercise. These results were only shown in people who experience migraines without aura --- visual or other sensory warning signs before a headache begins. Exercise should be avoided during migraine episodes and should not be performed at a high intensity, researchers warn.
Massage
A study published in 2006 in the journal "Annals of Behavioral Medicine" tested the efficacy of massage therapy as a treatment for migraines. Migraine sufferers received massage therapy once a week for five weeks, and recorded the intensity of their migraines as well as their quality of sleep. Researchers concluded that, "compared to control participants, massage participants exhibited greater improvements in migraine frequency and sleep quality."
The FamilyDoctor website, meanwhile, recommends self-massage at the early signs of a migraine to reduce symptoms. Pressure to both the temples and scalp may help to control the pain.
Relaxation Exercises
Triggers can vary from case to case, but stress is a common cause of migraine pain. Deep-breathing exercises may help to reduce stress and control some of the pain associated with migraines. Breath slowly in through the nose and out through the mouth, expanding the diaphragm. Exercise modalities, such as yoga, that encourage muscle relaxation may also be effective at relieving migraines.
Trigger Tracking
Trigger tracking is one of the most effective methods for preventing and controlling migraines. Many migraine sufferers find it helpful to keep a journal logging their diet and activities surrounding the occurrence of a migraine, the PubMed Health website advises. This allows them to isolate and eliminate potential triggers.
References
- PubMed Health; Migraine; Nov. 22, 2010
- Bastyr Center for Natural Health; Exercise: A New Migraine Headache Therapy; Maureen Williams, N.D.; 2004
- "Annals of Behavioral Medicine"; A Randomized, Controlled Trial of Massage Therapy as a Treatment for Migraine; Sheleigh P. Lawler and Linda D. Cameron; 2006
- FamilyDoctor: Migraine Headaches: Ways to Deal With the Pain; September 2010
