Did you know that simple exercise can reduce the painful symptoms of a migraine? Here are 9 migraine relief stretches you can try.
If you’ve ever had a migraine, you know how it can take over your day – throbbing pain, nausea, sensitivity to light, and sometimes even neck or shoulder stiffness. It’s not just the headache, it’s the effect on the whole body that can make it so difficult. But what if there was a way to ease the discomfort? Simple stretches for migraine relief can help by relaxing tight muscles in the neck, shoulders and back, helping to release built-up tension. This can not only relieve pain, but also improve flexibility, making it easier to move and feel more comfortable. Ready to try?
What is a migraine?
Migraine is more than just a headache, it is a neurological disorder that can significantly disrupt daily life. According to a study published by Statpearls, it causes severe, throbbing pain on one side of the head and can also cause symptoms such as nausea, dizziness, vomiting, sensitivity to light and sound, and visual disturbances (aura). Some sufferers experience an “aura” before the onset of pain with visual disturbances such as flashing lights or blind spots. The exact cause is unclear, but genetics and environmental factors play a role. Migraines can last anywhere from a few hours to days, and often require a combination of medication, lifestyle changes, and rest to manage them. Here are some migraine stretches that are sure to bring you relief.
9 Stretches for Migraine Pain Relief
Here are 9 simple exercises or stretches for migraine sufferers that can help relieve symptoms quickly:
1. Side bending of the neck
The neck and upper shoulder muscles often hold the most tension during a migraine attack. Performing a lateral neck bend is a simple but effective stretch that can help release tight muscles and improve blood flow, which can ease the discomfort caused by migraines.
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How to do it:
- Sit or stand tall with relaxed shoulders.
- Slowly tilt your head to one shoulder, bringing your ear to your shoulder.
- Gently press your hand on your head for a deeper stretch.
- Hold for 20-30 seconds, then slowly return to the starting position.
- Repeat on the other side.
2. Leaning forward while sitting
The seated forward bend is one of the gentle migraine stretches that help relieve stiffness in the back, shoulders, and neck. This pose also promotes deep breathing, which can help reduce stress and calm the nervous system—key factors in migraine relief.
How to do it:
- Sit on the floor with your legs straight out in front of you and your feet bent.
- Slowly bend forward at the hips, reaching your hands toward your feet.
- Keep your spine as long as possible while leaning forward. If you can’t reach your legs, use a towel or strap around your legs to deepen the stretch.
- Hold for 30 seconds to 1 minute, then gently rise.
3. Posture of the child
Child’s pose is a relaxing yoga pose that can help relieve tension in the neck, back, and shoulders. This is a gentle migraine stretch that also encourages deep breathing, promotes relaxation and relieves tension.
How to do it:
- Start on all fours, wrists directly under your shoulders and knees under your thighs.
- Slowly lower your hips back toward your heels while extending your arms forward onto the mat.
- Rest your forehead on the ground and breathe deeply through your lower back.
- Hold for 1-2 minutes, then slowly return to the starting position.
Read also: Is it a migraine? Adopt these 6 lifestyle changes to manage your pain
4. Downward facing dog
This popular yoga pose stretches the entire body and helps relieve tension in the neck, back and shoulders. By encouraging blood flow to the head and neck, it can help reduce the intensity of migraine symptoms.
How to do it:
- Start on all fours with your hands slightly in front of your shoulders and your knees directly under your thighs.
- Bend your toes and lift your hips toward the ceiling, straightening your legs as much as possible.
- Your body should be in an inverted V shape with your head and neck relaxed.
- Hold the position for 30 seconds to 1 minute, then gently lower your hips to the floor.
5. Thread the needle
This is one of the great migraine stretches to help relieve stress in the upper back, shoulders and neck, where tension often occurs during migraines. This migraine stretch also promotes spinal mobility and helps relieve tension that can contribute to headaches.
How to do it:
- Start with a table on your hands and knees.
- Slide your right hand under your left, lower your right shoulder and ear to the floor.
- Keep your left hand on the ground for support or extend it forward for a deeper stretch.
- Hold for 20-30 seconds, then slowly return to the starting position and repeat on the other side.
6. Chin up
Chin tucks are a simple yet effective exercise that can help relieve pain and stiffness in the neck and upper spine. By aligning the spine and relaxing the neck muscles, this migraine stretch can reduce the discomfort associated with migraines.
How to do it:
- Sit or stand with your back straight and your shoulders relaxed.
- Slowly pull your chin toward your chest, creating a double chin.
- Hold the position for 5-10 seconds, then return to the neutral position.
- Repeat 5–10 times.
7. Cat-cow posture
Cow Cat is a dynamic migraine stretch that improves spinal flexibility and relieves tension in the neck and shoulders. The movement between arching and rounding the back helps relieve stiffness and improves circulation to the head, which can ease migraine pain.
How to do it:
- Start with your hands under your shoulders and knees under your hips.
- Inhale as you arch your back and lift your head and tailbone toward the ceiling (cow pose).
- Exhale as you round your back, pull your chin toward your chest, and draw your navel toward your spine (cat pose).
- Continue floating between cat and cow poses for 1-2 minutes.
8. Stretching with a towel
Migraine towel stretches are especially effective for relieving tension in the upper back and neck, areas that are often affected by migraines. Using a towel allows for a deeper neck stretch, improving flexibility and relieving tension.
How to do it:
- Take a towel and hold both ends with your hands.
- Place a towel behind your neck and pull both ends forward to stretch the muscles in the back of your neck.
- Hold for 20-30 seconds, then gently release.
Read also: 9 foods and drinks that can help cope with migraine symptoms
9. Rolled over the shoulder
Shoulder rolls are a great way to relieve tension in your shoulders and upper back. This simple migraine stretch can improve circulation and ease the stiffness often caused by migraines.
How to do it:
- Sit or stand with your back straight and your shoulders relaxed.
- Slowly roll your shoulders forward in a circular motion, then reverse direction.
- Perform 10 rolls in each direction.
Frequently Asked Questions (FAQ)
1. What are the main symptoms of migraine?
Common migraine symptoms include a severe, throbbing headache (usually on one side), nausea, vomiting, sensitivity to light and sound, and sometimes visual disturbances (aura).
2. Can stretching really help get rid of migraines?
Yes! Gentle stretching can help reduce muscle tension in the neck, shoulders, and upper back, which can ease migraine pain and prevent future episodes.
3. How often should I do these stretches for migraine relief?
It is best to incorporate stretching exercises into your daily routine, especially if you feel tension in your neck or shoulders. Doing them 2-3 times a day can help manage symptoms.
4. Is it safe to do these stretches during a migraine?
Although light stretching can sometimes provide relief, it’s always important to listen to your body. If the pain is severe, it is best to rest and consult your doctor before trying to stretch.
5. Can these stretch marks prevent migraines?
While stretches can’t completely prevent migraines, they can reduce the frequency and intensity of attacks by relieving muscle tension and improving overall flexibility.
6. How long does a migraine last?
Migraine pain can last anywhere from 4 to 72 hours, depending on the severity and treatment. Some people experience frequent attacks, while others may have them less frequently
