Yoga and Exercise for Headache

Gentle yoga, stretching and breathing may reduce stress and neck tension, which are common headache triggers. They may help some people with tension-type headache and migraine, though research quality varies. They do not replace medical care.

When not to practise

Do not exercise during a severe migraine, or if you feel dizzy, nauseated or have a sudden, severe headache. Call 112 or 102 for red flag symptoms.

Helpful practices between attacks

• Neck rolls and side stretches, slow and gentle
• Shoulder rolls and cat-cow (marjaryasana-bitilasana) to ease the upper back
• Child's pose (balasana) for relaxation
• Gentle forward fold (uttanasana) with knees bent
• Legs up the wall (viparita karani) for rest
• Slow breathing, in for 4 and out for 6
• Anulom vilom at a comfortable, easy pace
• Relaxation (shavasana) for 5 to 10 minutes

Avoid

• Forceful breathing such as kapalabhati and bhastrika if prone to headache
• Deep inversions or headstands if you have migraine, high blood pressure or neck problems
• Straining and breath-holding

Other exercise

Regular walking, swimming or cycling for 30 minutes most days supports migraine prevention. Start gently and build up.

Key point

Practise regularly and gently. If a pose triggers a headache, stop and tell your doctor.

Before your appointment

Keep a headache diary for a few weeks, noting when headaches start, how long they last, their location and type of pain, and possible triggers such as sleep, meals, stress, periods and screen time. List all medicines, supplements and painkillers you take and how many days a month you use them. Mention head injuries, family history, and any red flag symptoms.