Most people have found that physical activity can be an effective way to reduce stress, increase wellbeing and prevent a range of health problems.
But for those living with headaches, especially migraines, the relationship between exercise and headaches can be more complex.
We hope that, whatever your starting point, this blog will provide you with insights, tools and help on how you can benefit from exercise for your headaches.
Happy reading!
If you suffer from headaches, you’ll probably remember that there may be periods when you have headaches more often.
This is usually caused by too much or too little of certain factors in life.
Too little sleep, too much stress, too little exercise and healthy eating, too much coffee – all of these can contribute to lowering the threshold for headaches.
In other words, if your everyday life is out of balance, you’re more likely to get headaches.
This can feel unfair.
Why is it easier for you to get headaches from normal variations when others don’t?
And it’s not always the case that it’s easy to influence these variations.
Your job can be stressful without it being easy to change.
The same applies at home; if you have children and a spouse who works a lot, it’s not so easy to have a 100% perfectly balanced routine.
Life is not always in balance.
Limiceph was started for this reason. Liminastands for threshold, and Cephalgiameans headache.
We want to provide preventive help to patients with headaches, by raising the threshold for getting a headache, so that you can better tolerate normal everyday strain.
Exercise is one of many preventive measures that can lower the threshold for headaches – including migraines.
In this blog we will explore the following:
- Why exercise can prevent headaches
- How to avoid exercise that triggers headaches
- Exercise form adapted to your headache diagnosis
- How to organize and plan your training over time
- How to get started
- Other lifestyle changes that can help reduce headaches
You can scroll down to the point you want to know more about, but for best effect, we hope you read the whole article.
Feel free to take a break along the way if you like.
We will publish videos continuously for each exercise on Facebook and Instagram. The diagnoses will also get their own articles with more preventive measures. Follow our channels to learn more about preventive measures.
If you want to see references to different parts of the blog, you can click on the relevant point, or contact us at post@hodepine-info.no.
Why can exercise prevent headaches?
Exercise can prevent headaches both directly and indirectly through these and other mechanisms:
Increased blood circulation:
- Less muscle tension: Exercise increases blood circulation in the muscles.
This can help reduce the tension that often contributes to migraines, and is the cause of tension headaches and neck headaches. - The brain: Cardio exercise and increased blood flow to the brain can prevent migraines during good periods and between attacks. On the other hand, a high heart rate can exacerbate or trigger migraines, especially when the threshold for migraines is low. In the case of post-concussion headaches, a little headache during fitness training may be necessary for recovery, as long as it is not too much. More about this further down.
Hormonal changes:
Exercise has a number of hormonal effects that have a positive effect on headaches and migraines.
- Endorphins: Exercise stimulates the production of endorphins, the body’s natural “happy hormones”.
Endorphins act as painkillers and can reduce the experience of pain, including headaches. - Stress hormones (cortisol): Regular physical activity helps regulate the production of the stress hormone cortisol.
Exercise can help reduce stress and thus lower the risk of stress-induced headaches. - Insulin: Physical activity improves insulin sensitivity and can stabilize blood sugar levels.
Unstable blood sugar can be a trigger for headaches, so exercise can indirectly help reduce this risk. - Melatonin: Exercise also affects sleep patterns by increasing the production of melatonin, which regulates sleep. Melatonin is thought to be an important part of migraines and other types of headaches. Better sleep quality can reduce the incidence of headaches.
Better strength and muscular control:
Increased strength and better muscular control of the back, shoulders and neck are often recommended as preventive measures against headaches. At present, there is not enough knowledge to say exactly who gets the best effect and what happens. However, it is assumed that increased blood circulation and better muscular endurance contribute to a higher threshold for headaches, particularly as the muscles do not tense up so quickly under stress and unilateral strain. Some also believe that headaches can be prevented by improving posture through strength training.
Good habits and better profits:
Exercise can lead to other good habits, such as a better diet, better sleep and better structure in your everyday life. You get more out of the day, are less stressed and are in a better mood. All of this can help to lower the threshold for headaches.
Better sleep:
The relationship between exercise, sleep and headaches is complex, but it is clear that regular physical activity and good sleep quality can help reduce headache frequency and improve quality of life. Among other things, sleep reduces the body’s inflammation levels. Inflammation is causally linked to several types of headaches, including migraines.
Better stress regulation:
The hormonal effects of exercise, combined with better sleep and generally good routines, contribute to better regulation of stress and the autonomic nervous system. This means that everyday stress does not trigger headaches as easily.
Better mood:
Exercise releases endorphins, the body’s natural feel-good hormones, which can reduce stress and anxiety and improve mood. Improved mood and reduced stress can in turn prevent headaches, as stress and negative emotions often lead to muscle tension, poor sleep and several other factors that can contribute to headaches.

How to avoid exercise that triggers headaches
Most people with migraines and several other headache diagnoses go through different phases, and during a period with a lower threshold for attacks, exercise can trigger headaches.
Both cardio and strength training can trigger.
It’s all about timing to limit the attacks.
If you have an ongoing migraine attack, a high heart rate will almost always make the headache worse.
The blood vessels in the brain dilate during a migraine attack, so higher blood pressure through exercise will cause stronger headaches.
It is therefore recommended not to exercise when you have a migraine attack.
Also, be aware not to train too hard when you are in a bad period with a lot of attacks.
Have sufficient rest and train carefully.
See more tips below.
Rigorous strength training, or exercises where you tense your shoulders, neck or jaw, can also trigger headaches, including migraines, tension headaches and other types of headaches.
That’s why it’s always a good idea to consult a qualified healthcare professional who can instruct you in the right technique, at the right weight and with a sensible progression so you don’t start too hard.
Exercise-induced headache is a separate diagnosis and is usually triggered in hot climates or at altitude. For many, this can be very limiting, and in some cases you have to rely on exercising at a low heart rate to avoid headaches.
It is recommended to consult a physician to rule out vascular causes if you get a headache from exercise. Check this link also for red flags.

Exercise form adapted to your headache diagnosis
Below we will list the form of exercise and progression, adapted to the most common headache diagnoses we see in practice.
There are an infinite number of different presentations of symptoms and complex issues, so the advice below is very general.
Our starting point is a person with headaches more than twice a month, with a normal activity level, but who needs advice on how to structure their training with the aim of preventing headaches.
It is recommended to consult a qualified healthcare professional who is skilled in exercise and headache prevention for exercise guidance tailored to you. Feel free to contact us at Limiceph if you want an hour at video or physical.
General principles:
Aerobic exercise is exercise where you get out of breath, as in cardio training such as running and cycling. Aerobic exercise can be done in different zones. In this context, it may be a good idea to stick to zone 2, where you are no more out of breath than you can easily speak.
Strength training in this context is particularly focused on the neck with light resistance and the upper back.
There is no emphasis on training larger muscle groups, although this can be useful over time.
Relaxation can include breathing exercises, meditation, yoga and mindfulness.
Although some people may find it slow and boring, it is nevertheless useful and often necessary to find balance, calm the nervous system and gain better control over pain and headache attacks.
Recovery. During high-impact exercise, blood flow and blood pressure increase, which can trigger headaches in some people.
Recovery after such workouts is therefore crucial.
Good recovery involves adequate hydration, proper nutrition and enough sleep.
This provides a better balance in the brain’s pain mechanisms and your nervous system in general, and reduces the risk of inflammation and tension.
It is recommended not to schedule your training sessions too closely.
Treat yourself to a rest day between each session, where you just go for a leisurely walk.
Or sometimes take it easy altogether.
It’s allowed!
Combination: For all the headache types below, a combination of aerobic exercise, strength and relaxation is recommended.
What to look out for
- Avoid overexertion: Excessive intensity can trigger migraines, so it’s important to keep the intensity at a moderate level.
- Regular follow-up: You should monitor how exercise affects your migraines by keeping a diary of symptoms and exercise sessions.
This can help you adjust your exercise program as needed. - Hydration and nutrition: Ensure adequate hydration and intake of nutritious food both before and after exercise to minimize the risk of migraine triggering.
Also, remember the correct magnesium, salt and electrolyte balance when exercising hard, especially in the summer. - Monitoring of side effects: Patients should be aware of potential side effects and should discontinue or adjust their training if they experience a worsening of symptoms.
Important principle!!! Baseline: Before starting your workout, regardless of the type of headache, assess how you feel.
Rank the symptoms from 0-10, where 0 is no discomfort and 10 is the worst imaginable.
For example, if you have a 3 out of 10 headache before you start, it’s okay to get an increase of 2 points during the workout, i.e. 5 out of 10 headaches.
But if you increase 3 points, i.e. 6 out of 10 headaches, you have increased the load too much.
This applies both during the training session and afterwards.
In other words, if you have had a good workout without any particular increase in symptoms, but you get more than a 3-point increase afterwards, you know that the workout has been too hard.
This principle is widely used in the rehabilitation of post-traumatic headache, but will also serve as a guideline for other types of headache.
The advantage of this is that it provides reassurance that a slight increase in symptoms does not always have to be dangerous, and may be necessary to get better in the long term.
Of course, you shouldn’t push yourself too hard – it could set you back and contribute to a slower recovery curve.
Migraines:
- Frequency: Workouts should be performed three times a week.
- Duration: Each session should last 45 minutes.
- Intensity:
- Start with a 10-minute warm-up with light intensity (slightly out of breath, but conversation is possible).
- Follow up with 30 minutes of moderate intensity (out of breath, conversation in short sentences).
- Finish with 5 minutes of light intensity tapering.
- Start gently: If you’re not used to exercising, it’s recommended to start at a lower intensity and gradually increase, especially considering that exercise can trigger migraine attacks at first.
- Increase the intensity gradually: Over time, the intensity can be increased within your comfort zone, but it’s important to pay attention to your body’s signals and avoid overdoing it.
- In particular, it is the quality of life that has improved after such training, rather than the frequency of headache attacks.
But clinical experience suggests that frequency can also be reduced if combined with a holistic approach such as relaxation, strength training, manual therapy and other guidance.
Strength training:
There is very little research on strength training for migraine patients. The general recommendation is based on clinical experience and some individual studies.
Rowing practice: Choose an elastic that isn’t particularly tight, preferably yellow or red first.
Attach the elastic to a doorknob.
Stand far enough away from the doorknob so that your arms are stretched out and there is tension in the elastic.
First pull your shoulder blades back and down (important), then slowly pull your arms back and then slowly bring them back.
Repeat 5 times, 3 sets.
Pull down: Same as with the rowing exercise, but attach the elastic about 1 meter above your head, for example against a railing.
Isometric strength training: Keep your hands folded behind your head.
Push your elbows back and then gently press your head against your hands for 3-4 seconds.
Repeat 10 times.
Tips! If you have very sore and sensitive muscles in your shoulders, neck and back, it may make sense to start by training the large muscle groups such as your thighs and glutes first.
For example, squats without weights can be a good start.
Remember this:
- Start slowly: Start with light resistance and gradually increase as you get stronger.
- Breathe correctly: Deeply and calmly during the exercises.
- Vary your workout: Change the exercises at regular intervals to avoid monotony and overload.
- Supplement with stretching exercises: Stretching after strength training can help increase flexibility and reduce muscle tension.
Stretching exercises neck: Lean your head over to the opposite shoulder, don’t push with your opposite hand, just let the weight of your head do the work.
Hold in this position for 30 seconds.
Then lean your head over to the opposite side, and slightly forward, then turn your head towards the shoulder you are stretching.
Hold for 30 seconds.
Chest stretching exercises: Place your forearm against a wall, at the same height as your head, so your upper arm is around 45 degrees to the rest of your body.
Your elbow should then be at about the same height as your forehead.
Then push your shoulder forward so that you feel a good stretching sensation in your chest muscles.
Hold for 30 seconds.
You shouldn’t feel any pain in the back, nor any radiance in the arm.
Relaxation exercises:
Breathing exercises, yoga, thai-chi and meditation are examples of exercises that will relax muscles and calm stress levels in the body.
Many people with migraine find that meditation works well.
- Find a quiet place: Choose a place where you can be undisturbed for a few minutes.
- Sit comfortably: Sit on a chair or on the floor with a straight back.
- Focus on your breathing: Close your eyes and concentrate on breathing calmly in and out.
- Let your thoughts pass: When thoughts arise, notice them without dwelling on them, and turn your attention back to your breath.
- Start with short sessions: Start with 5-10 minutes a day and increase the time gradually.
Tension headache:
You can safely exercise the same way to prevent tension headaches as migraines. Remember that if you have a tension headache for more than 15 days per month, combined with some lightheadedness and nausea in between, there is a high probability that the tension headache is migraine-like. Many people will describe it as chronic migraine and treat it in the same way.
In this context, let’s assume that you have a clear-cut tension headache and that you have it less often than 15 days per month.
The big difference in exercise advice between a tension headache and a migraine is that you can tolerate a higher heart rate.
This is because, unlike migraines, tension headaches are not caused by dilation of the blood vessels.
Tension headaches are primarily related to tension in the muscles of the neck, jaw and cranium, and increased blood circulation will therefore reduce the tension. The criteria for being diagnosed with tension headache also describe that you should not experience an increase in headache with a high heart rate, unlike migraine.
Aerobic training:
Follow the same procedure as with migraines, and start at the same level if you are untrained.
But don’t be afraid to increase your heart rate and load faster for the headache itself.
The only limiting factor is your fitness and general health, and you’ll need to discuss with your doctor how quickly you should increase the load.
Strength training:
Here you can also largely follow the same principles as training for migraines.
Some also recommend that the muscles at the back of the neck / neck extensors are sensible to train for tension headaches, so feel free to add these exercises:
Isometric strength training: Keep your hands folded behind your head.
Push your elbows back and then gently press your head against your hands for 3-4 seconds.
Repeat 10 times.
Knit the back of the head (extensor exercise): Take an elastic band that is wide, and not too tight.
Hold on to each end of the elastic with each hand, about 50 cm apart.
Place the middle part behind your head.
Lean your forearms against a wall.
Tighten the elastic band before slowly pulling the back of your head backwards and then slowly bringing your head forward again.
It is important that the exercise is performed slowly.
10 repetitions.
Relaxation:
One of the causes of tension headaches is stress and an overactive nervous system. Therefore, relaxation techniques have a very natural role in preventing tension headaches. As with migraines, meditation is a great technique. You can also try progressive muscle relaxation:
- Start by tensing and then relaxing the muscles in your body, one muscle group at a time.
- Start with your feet and work your way up to your head.
- Focus in particular on relaxing the shoulders, neck and jaw.
- This can help reduce muscle tension that often leads to headaches.
Neck headache:
Neck headaches, or cervicogenic headaches, have many similarities with tension headaches. The muscles are an important component, and exercise to increase blood circulation is therefore also important in preventing neck headaches. What needs to be emphasized more with neck headaches is the role of the joints, especially the upper neck. In addition, reduced strength in the front part of the neck has been observed in neck headaches.
Aerobic training:
Follow the same advice as for tension headaches.
Strength training:
Chin tuck: Pull shoulder blades together and down.
Then pull your chin and entire head backwards in a horizontal line, around 20% of maximum strength.
The chin should not come down towards the chest.
Hold for 10 seconds.
Repeat 10 times.
1 set per day for the first two weeks, then 2 sets per day for 2 weeks and finally 3 sets per day.
Upper back: Choose an elastic that is not particularly tight, preferably yellow or red first.
Attach the elastic to a doorknob.
Stand far enough away from the doorknob so that your arms are stretched out and there is tension in the elastic.
Pull your shoulder blades back first, then slowly pull your arms back, and then slowly bring them back again.
Repeat 5 times, 3 sets.
Isometric strength training: Keep your hands folded behind your head.
Push your elbows back and then gently press your head against your hands for 3-4 seconds.
Repeat 10 times.
Relaxation:
Follow the same advice as for tension headaches.
Post-traumatic headache:
Post-traumatic headaches can occur after a concussion, whiplash or other trauma. The headache is often described based on what it resembles. If it resembles a migraine or tension headache, it is often treated as such. However, treatment does not always have the same effect on post-traumatic headaches as regular migraines or tension headaches.
Five sub-categories of concussion have been established that can explain why some people have symptoms for longer than the acute period of 4 weeks. A thorough examination will identify which of the categories you are in. This will also affect what kind of exercises and training guidance is best for you. The advice below is general.
Aerobic exercise:
Since a common cause of headaches is overstimulation of the brain’s stress centers and you’re in fight-flight mode, it’s important to increase your workload gradually and ensure adequate rest after exercise.
Increased blood circulation “cleanses” the brain and calms the body and brain if you have a gradual progression.
Ideally, you should carry out a treadmill test to find the right heart rate level.
- Assess your baseline before the session.
- Warm up for 10 minutes, walking slowly.
- Then increase your heart rate so you get a little out of breath.
You should not get more than a maximum increase of 2 points.
Try to stay at this intensity level for about 20 minutes.
It is easiest to achieve an even load on a treadmill, but it will also work, for example, on a gentle and even uphill slope, or in the forest. - Remember that after the session, you should assess whether the symptoms increase more than 2 points.
- Don’t make any appointments right after the session.
Remember to rest. - Try to increase the load and become a little more breathless after 1-2 weeks.
Strength training:
Many people with post-traumatic headaches experience pain and discomfort in the neck.
Examinations can reveal reduced control of the neck muscles.
What kind of exercises are indicated for you must be assessed through a clinical examination.
Feel free to follow the same advice as for neck headaches / cervicogenic headaches.
Remember this:
- None of the exercises should result in more than a maximum 2-point increase in pain.
- Start slowly: Start with light resistance and gradually increase as you get stronger.
- Breathe correctly: Deeply and calmly during the exercises.
Relaxation:
As mentioned, many post-traumatic headache sufferers are in an elevated state of stress that can contribute to headaches.
Breathing exercises, yoga, thai-chi and meditation are examples of exercises that will relax muscles and calm stress levels in the body.
Here is an example of a breathing exercise that works for many.
- Lie on your back with one hand on your chest and one on your stomach.
- Take a deep breath and feel your stomach move more than your chest.
You shouldn’t actively push your stomach out – it should happen on its own, due to the diaphragm pulling your lungs down into your abdomen.
If you practice enough, belly breathing will come more naturally, even when you’re stressed. - Breathe calmly, maximum 6 times per minute.
This can be done without looking at the clock.
Close your eyes, spend 3 seconds breathing in, hold for 2 seconds, spend 3 seconds breathing out, hold for 2 seconds. - Do this for 120 repetitions, which corresponds to around 20 minutes.
If counting is stressful, set your phone or watch to count down from 20 minutes. - As you breathe, try to become absorbed in the breath itself.
Let the thoughts that arise wander past and focus back on your breathing.
Feel your belly and your breath as it is drawn in and out.
Important!
NB!
All headache types, and especially post-traumatic headaches, have a better prognosis if you seek help early. Early advice and action gives you faster control of your headaches.
Is your headache diagnosis not mentioned?
If you’re missing advice for your headache diagnosis, please email us at post@hodepine-info.no, and we’ll create a new article with training tailored to your specific diagnosis.

How to get started:
Although headaches can make it difficult to get started with exercise, small steps can yield big results.
Here’s some advice on how to start, plan and maintain your workout:
Get started:
Start gently: Start with light activities such as brisk walking or cycling.
Even short sessions of 10-15 minutes can have a positive effect.
Listen to your body: It’s important to feel how your body reacts.
If you feel that a session triggers a headache, adjust the intensity or duration next time.
Customize your workout: Once you’re confident with the short sessions, start with specific training aimed at your headaches, as in the examples above.
If that doesn’t work, we can help you with a customized training program.
Plan your workout:
Set realistic goals: Start with 2-3 workouts per week, each lasting 20-30 minutes.
Schedule the sessions at times when you feel best.
Be flexible: Have a plan, but be prepared to adjust it according to your day.
Some days it may be better to take a leisurely walk than an intense workout.
Keep your workout going:
Find something you enjoy: Choose activities that bring you joy, whether it’s cycling, swimming or yoga.
It makes it easier to keep going over time.
Reward yourself: After each week of exercise, reward yourself with something nice – a good book, a hot bath or an enjoyable activity.
Remember why you started: Think about how exercise can reduce your headaches and improve your quality of life.
Let that be your motivation.
By taking small but consistent steps, you can achieve a better balance in your everyday life and gradually experience fewer and milder headaches.

Conclusion:
Preventing headaches through exercise can be an effective strategy for many.
Regular physical activity can improve blood circulation, balance hormones, reduce stress levels, stabilize blood sugar levels, improve sleep quality and strengthen muscles.
These benefits can help lower the threshold for headaches and make it easier to cope with everyday stresses.
It’s important to adapt your training to your individual needs and headache diagnosis. Start gently, listen to your body and adjust the intensity as needed.
By setting realistic goals, being flexible in your planning, and finding activities you enjoy, you can maintain a consistent exercise routine over time.
In addition to exercise, the following lifestyle changes can help reduce headache frequency:
- Diet: A balanced diet with regular meals, rich in fruits, vegetables, proteins and fats and limited intake of processed foods, caffeine and alcohol can help stabilize blood sugar levels and reduce migraine attacks.
- Sleep: Make sure to get enough good quality sleep.
Develop a relaxing evening routine and provide a dark, quiet and cool bedroom. - Stress management: Practice stress management techniques such as deep breathing, meditation, yoga or progressive muscle relaxation.
Seek help if you have stress or worries that affect your health and quality of life. - Hydration: Drink plenty of water throughout the day to avoid dehydration, which can trigger headaches.
- Social activities: Maintain an active social life and engage in activities you enjoy.
- Sufficient light: Make sure to get enough natural light throughout the day, especially in winter.
- Ergonomics: Pay attention to your working posture and make sure you have an ergonomically adapted workplace.
But remember that variation, activity and a good working environment are more important than posture.
Remember:
Small, consistent steps can lead to big improvements in your quality of life. Exercise is one of many preventative measures that can help you reduce headaches and live a more balanced and pain-free life. Together with other lifestyle changes, you can achieve even better results.
If you are unable to control your headaches, an assessment by a qualified healthcare professional for non-medical and medical treatment is recommended.
Do others need help?
If you know someone else who may need preventive advice for headaches, we’d love for you to share this post on Facebook or Instagram.
Bio:
This article was written by Martin Herneblad-Due, chiropractor with a master’s degree in headaches. If you have any tips on other topics or other input, we would greatly appreciate if you send an e-mail to post@hodepine-info.no.
If you would like a consultation to assess your headache or get advice on preventive measures, please click here.
Acute?
If you have a new type of headache, increased headache frequency, new symptoms or severe headache attacks, it is important to see a doctor for a thorough examination. Read more here about when to take your headaches seriously..
New assessment?
Remember that the advice above is general.
If you need help tailoring an exercise program, want a reassessment of your headache, or need a holistic approach to your headache, including diagnostics, treatment and preventive measures, please contact us.
We have both a chiropractor and a neurologist with a master’s degree in headache that can help you.
