7 Simple exercises for migraine pain relief

Migraine Pain is a very acute and prolonged discomfort and aches in the migraine region of the forehead. While some get migraine pain due to a hectic lifestyle, some simply are prone to the condition. Regular migraines can create difficulty conducting daily activities or engaging in intense schedules. While medications can help to manage migraine pains and provide temporary relief, the most effective measures include workouts and regular exercise. Additional remedies also include stretches and yoga postures that are particularly helpful in minimising the symptoms of migraine. Being simple and gentle, these exercises are easy to conduct for all age groups. Here’s a list of 7 simple exercises to relieve your migraine pain. 

1 Hastapadasana ( Standing Forward Bend) 

Hastapadasana is one of the 7 simple exercises to relieve your migraine pain. It is a standing posture where one needs to bend forward. This invigorates the nervous system, which offers increased blood supply to the brain and calms the mind. Here is how to do it right:

• First, you need to stand straight with your feet closed and arms resting on both sides of your body. 
• Make sure you balance your weight on both feet equally.
• Extend your arms overhead as you gently breathe.
• While breathing out, you can bend forward and downward towards your feet. 
• Hold this posture for at least 20 to 30 seconds while you breathe deeply and slowly. 
• Make sure that your spine is erect and your hands are at a resting position. 
• While you breathe out, move your chest towards your knees, lift your hips at such an angle that your tailbone lies higher than usual.
• Press down the heels and relax your head. 
• Draw your hands forward as you breathe out, and then slowly come back to the resting position. 

2. Setu Bandhasana ( Bridge Posture) 

To calm your mind and enhance the supply of oxygen to your brain, you should perform Setu Bandhasana. 

• First, you need to lie flat on your back. 
• Fold your knees in such a way that they are placed at a hip distance from the floor. Make sure that your knees and ankles are aligned in position. Your knees should be 10 to 12 inches away from your hip. 
• Rest your arms beside your body with the palms facing the ground. 
• While inhaling, you need to slowly lift your lower back, followed by the middle back and then finally the upper back. 
• Then you need to gently roll your shoulders and touch your chest to your chin. However, do so without bringing your chin down.
• The weight of the body is supported mainly by the shoulders, arms and feet. 
• While your thighs are parallel to each other, the lower back is mainly involved and feels firm. 
• If you wish to modify the posture somewhat, then you can try to interlace your fingers and then push your hands on the floor to lift your torso a little more. Some prefer to support their back with their palms while conducting this posture. 

3. Marjariasana ( Cat stretches) 

By improving blood circulation to the brain, Marjariasana or Cat stretches help reduce the symptoms of headaches. 

• For this posture, you first need to be on your fours. The posture resembles a cat standing and stretching, and hence the name. 
• Form a tabletop structure such that your arms are horizontal to the ground. Ensure that your arms are just under your shoulders and follow an alignment. 
• Your knees should be placed apart, maintaining hip-width distance. 
• Look ahead of you while conducting this posture. 
• During inhalation, you should raise your chin, followed by tilting your head backwards. Push the navel inwards and raise your tailbone.  Compress around the buttock region, and soon you will feel a slight tingle in your lower body. 
• Hold this posture for a few seconds and repeat every 3 to 5 times during the day. 

4. Shishuasana ( Child Pose)

The Shishuasana or Child Pose is particularly effective for its calming effect on the nervous system. It consequently helps to reduce the symptoms and frequency of migraine. Hence, it is considered one of the 7 effective exercises to relieve your migraine pain. 

• You need to initially sit on your heels and balance your heels on your hips. 
• Then bend forward and lower your forehead such that it touches the floor. 
• While conducting this posture, keep your hands on both sides with the palms facing up. 
• Now press your chest on your thighs and hold the posture for a while.
• Then slowly rise to sit on the heels. This helps you to uncurl your vertebral column. 

5. Paschimottanasana (Two-legged Forward bend)

Paschimottanasana is a highly effective posture in reducing stress by calming the brain.

• Sit up such that your legs are stretched and lying in front of you. Ensure that your spine is erect and your toes are flexed. 
• Raise both your arms above your head while you breathe in and keep them stretched. 
• When you breathe out, bend forward from the hip area and make sure that your chin moves directly towards the toes. Make sure that your spine is erect while you conduct the posture. 
• Now, you need to press your hands on the legs, as far as they can reach. However, do not force your arms to extend. 
• As you breathe in, lift your head slightly to straighten your spine.
• Repeat steps 2 to 3 times for an interval of 30 to 60 seconds based on your flexibility and holding capacity. 

6. Adho Mukha Svanasana (Downward Facing Dog Pose)

The dog bending posture or exercise not only offers flexibility to the body but also ensures greater blood supply to the mind. This helps alleviate the symptoms of migraine. 

• Initially, you need to sit on your fours, which gives the appearance of the tabletop. 
• As you breathe, you can lift your hip up and then straighten your knees and elbows. This gives an inverted-V appearance to the body.
• Make sure that your hands are about shoulder-width apart and widened at the shoulder blades. Ensure that your neck is lengthened such that it touches the ears and the inner arms. 
• Take long breaths as you hold this posture. 
• Bend your knees and return to the tabletop posture once you are done, and then repeat. 

7. Padmasana (Lotus Pose)

The Padmasana (Lotus Pose) Here’s another posture of the 7 simple exercises to relieve migraine pain you should practice at home. 

• Sit on your yoga mat and stretch out your legs in front of you.
• Now bend your right knees and grasp the left foot with both arms. 
• Both knees should be planted on the ground while the soles of the feet are pointed upward. 
• The spine should be erect, but not rigid, or you might sprain your back.
• For some time, you can switch between the legs. 

Gentle Stretches That Can Help You Beat Migraine Pain

While yoga and exercises can be difficult for some, simple stretches also help to mitigate the symptoms of migraine. Here are a few for you to check out: 

1. Side Neck Bend 

To conduct the side neck bend, you need to gently stretch your neck on either side. This helps to release tension in and around the neck, along with the upper back region. 

Start with either being seated or in a standing position, whichever makes you feel the most comfortable. Ensure that your spine is at a neutral stage and relax your shoulders. 

Now extend your left hand towards the floor and then flex your fingers upward. These are gentle stretches that can help you beat migraine pain. 

 Hold this posture for 30 seconds before you release, and then repeat for the opposite side. 

2. Seated Forward Fold 

Resting your head for a while can feel soothing when facing acute or prolonged migraine aches. In a seated forward bend, you do the same. If you have limited access to mobility, the seated forward fold can be conducted in a chair or even a wheelchair, making it one of the best gentle stretches that can help you beat migraine pain. 

For this posture, sit on the floor and extend your legs forward. You can fold a towel or a blanket and place it under your buttocks for support. 

Lengthen your spine and sit straight with your toes pointing upward. Bend your hips forward so that your torso is in contact with the sole of your thighs. This posture allows you to bend your knees so you feel comfortable while conducting the stretches. 

3. Thread The Needle Stretches

Sometimes due to repeated attacks of migraine, you might have face and shoulder stiffness. As a result, it can create difficulty in conducting regular work. 

• With gentle low back twists, the exercise can help to release tension around your spine, leading up to the back. 
• To modify the step and enhance comfort, you can add a pillow under your head. This reduces the intensity as you twist your back. 
• First, you need to start on the floor and place your hands shoulder-width apart.
• Make sure your spine is erect and stretched but not rigid to avoid sprains. 
• Extend your left arm under your right arm and lower your left ear and shoulder on the mat. 
• With your knees and feet in place, hold this posture for 30 seconds. 
• Then return on all fours and repeat the step on the opposite side. 

Things to Keep in Mind While Following Migraine Workout

While exercises can help cure headache symptoms, there are a few precautions to take. Here is a list of things to keep in mind while following migraine workout:

• Keep your body hydrated: A major migraine trigger can be a lack of water and other essential fluids in the body. Drink enough water and fruit juices during and after a workout.
• Ensure regular cool-down and warm-up sessions: Maintaining a proper warm-up and cool-down routine is essential for the body’s muscles to relax. Low-impact activities like jogs and walks can alleviate symptoms of migraine.
• Indulge in nutritional diets: Maintaining an adequate blood glucose level is crucial, as this affects the overall energy and prevents shooting pain in the head after a hectic task.
• Listen to your body: One might often experience nausea and dizziness accompanied by a headache during migraine. It is essential to listen to your body and not neglect the symptoms, as the signs can worsen over time.
• Avoid overexerting: As a beginner, you should not overexert yourself to perform the exercise and stretches even when you feel exhausted. Rather, you should rest in the middle if you feel worn out. 
• Gradually increase the intensity of the stretches: A high-intensity workout at the beginning of the session can be hard to cope with, especially when you are at the peak of your migraine pain. Start with short durations and gentle stretches before you move to the more difficult ones. 
• Maintain a journal: Tracking the progress of your migraine workout is essential to comprehend the positive effects of the postures. Comprehend which stretches are suitable for you throughout the process and keep a note of them. Avoid exercises which make you feel drained. 
• Seek advice from a healthcare professional: It is vital to keep your healthcare professional informed about the progress and how the exercise impacts your migraine pain. They can assess your state and provide insights on your remedies and medications. 

Conclusion 

When regularly pursued, migraine can be cured with effective exercises and stretches. Understanding your body and its stress response can help you find ways to address issues like migraine. Migraine management is an initiative that combines exercises and medications that you need to pursue every day.

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