Exercise and Migraine: Finding the Right Movement for Your Body

Exercise is often recommended for migraine, but many patients find it confusing. Too much, or the wrong type, can actually trigger attacks.

So what’s the right balance?

What the Research Says

Studies show that low-impact exercise is most beneficial for migraine prevention. This includes:

• Walking
• Cycling
• Gentle yoga
• Light cardio

These movements improve circulation, lower stress, and stabilize the nervous system.

What to Watch Out For

High-intensity or neck-straining workouts may raise the risk of triggering an attack. Weightlifting, for example, can be helpful if done carefully—but over-strain on the neck and shoulders can backfire.

Haven’s Approach

We work with patients to find exercise routines that are:

• Sustainable (not crash workouts that overwhelm the body)
• Enjoyable (movement you want to stick with)
• Safe (designed around your personal migraine threshold)

Practical Tips to Start

• Begin with short, low-impact sessions
• Warm up and cool down to protect the neck
• Hydrate before and after workouts
• Pay attention to your body’s signals

Exercise should support your health—not punish your body. With the right approach, it can be a powerful tool to reduce migraine frequency.