It was a typical Tuesday afternoon when I found myself once again battling a migraine. The piercing pain on the left side of my head was relentless, coupled with dizziness and sensitivity to light that seemed to make every second unbearable. I had tried various medications, but nothing seemed to offer long-lasting relief.

That’s when I turned to yoga. It seemed to have not only help alleviate my symptoms but also become part of my regular yoga practice to prevent future episodes.

Migraines, characterized by throbbing pain, nausea, and dizziness, can often interrupt our daily lives. Unlike regular headaches, migraines can last for hours or even days. In my search for a natural solution, yoga proved to be a game-changer, providing both physical and mental relief. But how exactly does yoga help?

It isn't entirely clear how yoga changes the body to aid in migraine relief, but studies suggest that the parasympathetic nervous system (PNS) may play a key role. The PNS is responsible for regulating your body’s rest and digestion processes, helping to slow your heart rate and lower blood pressure. When activated during yoga, the PNS can create a calming effect, which is essential for managing migraine symptoms.

A 2014 study revealed that individuals practicing yoga experienced reduced frequency and intensity of migraines. Participants also showed improvement in vagal tone, which refers to the level of activity in the PNS. When this balance is restored, the likelihood of migraines decreases significantly.

Specific yoga poses target stress and tension, which are often triggers for migraines. These poses also help improve circulation, promoting blood flow to the brain, which can ease throbbing and pain. In fact, another study from 2020 confirmed that yoga can reduce the frequency, duration, and intensity of tension headaches.

Yoga Asanas for Migraine Relief

Here are five yoga poses (asanas) that can provide migraine relief and improve overall well-being:

1. Balasana (Child’s Pose)

How to Perform:

- Kneel on the floor, keeping your toes together and your knees wide.

- Lower your buttocks onto your heels and stretch your arms forward.

- Rest your forehead on the floor, allowing your shoulders and neck to relax.

- Hold for one minute or longer, focusing on deep breathing.

Benefits:

Balasana is known for its calming effects. This pose soothes the nervous system, reduces tension in the neck and back, and helps relieve headaches. By resting your forehead on the ground, it can also alleviate pressure, making it a go-to for those experiencing migraines.

2. Setu Bandhasana (Bridge Pose)

How to Perform:

- Lie on your back with your knees bent and feet flat on the ground.

- Press your feet and arms into the floor as you lift your pelvis towards the ceiling.

- Keep your thighs parallel and hold the pose for up to one minute.

- Lower your torso back to the floor gradually.

Benefits:

Bridge pose opens up the chest and shoulders, which can reduce tension and anxiety. It improves circulation to the brain and can help with migraines by calming the mind and releasing stress.

3. Adho Mukha Svanasana (Downward Facing Dog)

How to Perform:

- Start on your hands and knees, aligning wrists under shoulders and knees under hips.

- Lift your pelvis and straighten your legs, distributing your weight evenly between hands and feet.

- Hold for up to two minutes, focusing on lengthening your spine and breathing deeply.

Benefits:

Downward-facing dog increases blood circulation to the brain, which can help reduce the intensity of migraines. This pose also stretches the spine, hamstrings, and shoulders, releasing tension that may contribute to headaches.

4. Viparita Karani (Legs Up the Wall)

How to Perform:

- Lie on your back with your legs resting vertically up against a wall.

- Let your arms relax at your sides and breathe deeply.

- Hold this position for 5 to 10 minutes, allowing your body to fully relax.

Benefits:

This pose is incredibly restorative and promotes relaxation. It helps improve blood flow from the legs back to the heart and brain, aiding in migraine relief by calming the mind and reducing pressure.

5. Savasana (Corpse Pose)

How to Perform:

- Lie flat on your back with arms and legs relaxed.

- Close your eyes and focus on your breathing.

- Hold for 5 to 30 minutes, allowing your body to release any built-up tension.

Benefits:

Savasana allows the body to enter a deep state of relaxation, which can be particularly beneficial for calming the nervous system during a migraine. It helps the body and mind release tension, promoting recovery and a sense of peace.

Can Yoga Help Prevent Migraines?

Yoga is not just a reactive solution; it can also serve as a preventive measure. Practicing yoga regularly, you can improve your cardiac autonomic balance, which may reduce the chances of experiencing migraines. Yoga promotes relaxation, reduces stress, and encourages mindfulness, which are crucial in managing migraine triggers. Incorporating yoga into your daily routine can improve overall well-being, making your body more resilient to the onset of headaches.

Migraines can feel debilitating, but incorporating yoga into your lifestyle offers a natural and holistic approach to relief and prevention. Whether you're new to yoga or have been practicing for years, these poses can provide significant benefits, from reducing tension to promoting circulation.

Always consult your healthcare provider before beginning any new exercise regimen, but once you start, you may find that yoga offers not only relief but also a deeper connection to your body and mind.

The next time you feel the symptoms of a migraine coming on, instead of reaching for the painkillers, consider rolling out your yoga mat and experiencing the healing power of asanas.

Nothing ruins a hard workout like being benched by a thudding headache. Dehydration often gets the blame, but it's certainly not the only culprit. Post-exercise headaches, as it turns out, are more complicated than that, with multiple triggers including blood sugar drops, neck tension—and even in some instances, something more sinister.

Whether you’re a weekend warrior or training for your next triathlon, understanding the root cause of your post-workout headaches is essential to managing them and preventing them from coming back.

What Are Exercise Headaches?

Exercise headaches—also known as exertional headaches—are headaches that arise during or shortly after exercise. They're generally characterized by a throbbing sensation on both sides of the head and may persist anywhere from a few minutes to as long as 48 hours. Initially described by French physician Jules Tinel in 1932, the headaches have become a frequent complaint among fitness enthusiasts since.

The condition occurs in approximately 12% of adults, though prevalence is highly variable across studies—1% to 26%. Most cases are benign and transient, but frequent or severe headaches need further scrutiny, as they can be related to underlying illness.

Multiple Causes Of Exercise Headaches

While dehydration is a common headache trigger, it's usually not the sole cause. Here's a summary of other potential causes:

1. Primary Exercise Headaches

They arise without any concomitant medical disease. They're probably secondary to changes in blood pressure and flow within the brain during exercise. When blood vessels dilate quickly to meet increased oxygen demand, it can cause pain in the head. Women and people with a history of migraines appear to be more prone.

2. Heat and Environmental Conditions

Hot, humid climates can make a headache more probable. Your brain doesn't perspire like the rest of your body; rather, it cools itself with additional blood flow, which could add to intracranial pressure. Sunlight exposure is a factor as well—migraine sufferers can be especially sensitive to heat and light.

3. Role of Dehydration

Sweating during exercise results in fluid loss. If not replaced, it can result in dehydration—a established cause of headache severity and frequency. But surprisingly, dehydration might not itself cause the headache. Instead, it raises the burden your body is bearing during exercise, and this makes a headache more probable.

4. Low Blood Sugar Levels

Exercising on an empty stomach or without sufficient fueling will lower your blood glucose below 70 mg/dL, resulting in a state of hypoglycemia. Symptoms range from shakiness and dizziness to headaches. Consume a carb-rich snack 30–60 minutes prior to exercising to stabilize the glucose levels.

5. Poor Posture and Bad Form

Weightlifting while having overstraining neck muscles or poor posture in yoga exercises can lead to cervicogenic headaches, which are caused by the cervical spine and muscles and neck and shoulder areas. Such headaches may not be present with neck pain and thus are difficult to diagnose.

6. Tight Gear and External Compression

Helmets, caps, or even tightly fitting goggles can cause pressure headaches by squeezing the scalp and overlying tissue. Called external compression headaches, they generally clear within an hour of taking off the equipment.

When Should You Worry? Red Flags to Look Out For

Most post-exercise headaches are harmless and go away on their own. Nevertheless, if you have the following symptoms, you should get medical help:

• Sudden, severe headache (thunderclap headache)
• Visual disturbances or confusion
• Neck stiffness, nausea, or vomiting
• Headache that lasts more than 24 hours
• Newly developed headaches after the age of 50
• Headaches accompanied by fever or seizure

These symptoms can indicate serious illnesses such as a subarachnoid hemorrhage, reversible cerebral vasoconstriction syndrome, or a cervical artery dissection.

How to Prevent Exercise-Induced Headaches?

Although there is no single solution to preventing these headaches, a number of simple steps can help minimize your risk significantly:

1. Focus on Warm-Up and Cool-Down Procedures

Bouncing right into high-intensity work can stun your system. A gradual warm-up lets your circulatory vessels adjust, and a cooldown restores circulation to baseline levels.

2. Hydrate Before, During, and After

For the light to moderate workout, drink water. But for heavy sweating or exercising longer than 90 minutes, use drinks that have electrolytes to replenish sodium and potassium lost in sweat.

3. Fuel Up Smartly

Avoid working out on an empty stomach. Instead, eat a balanced pre-workout snack that includes carbohydrates and a small amount of protein. For example, a banana with peanut butter or a smoothie with oats can sustain your energy and help prevent blood sugar dips.

4. Be Mindful of Environmental Conditions

Don't exercise at the hottest part of the day or in extremely hot conditions. Work out in shady spots or indoor facilities with air conditioning when necessary.

5. Practice Proper Form and Technique

No matter if you're doing weights or a plank, poor posture can cause muscle strain and tension headaches. Think about getting help from a certified trainer or physical therapist to hone your form.

6. Get Proper Gear Fit

Ensure helmets, goggles, or headbands fit tightly but not so tightly that pressure is felt. Ensure adjustable accessories and rest in case of discomfort.

When to See a Healthcare Provider?

If you find yourself repeatedly struggling with post-exercise headaches even after making these changes, it's time to speak with a healthcare professional. While the majority of examples can be assessed with a physical examination and medical history, additional testing such as a CT or MRI will be considered in exceptional circumstances.

Pregnant women or those who have underlying medical issues should always speak with their healthcare professionals if exercise headaches persist or shift pattern.

Exercise headaches are a nuisance, but they're not usually dangerous. The trick is determining your personal triggers—whether dehydration, heat, blood sugar, posture, or equipment and taking preventative measures. With a few conscious changes to your routine, you can have headache-free workouts and get back on track.

While fun, big weekends can sometimes lead to an unwelcome surprise on Monday morning: nagging body aches and stiffness. It's easy to overexert ourselves, whether it's from a long hike, dancing the night away, or even just spending more time on our feet than usual.

This extra effort can leave our muscles feeling tight and sore, making it tough to even roll out of bed. However, you do not need to worry much, stretching is a fantastic way to gently help your body back to comfort. By lengthening tight muscles and improving blood flow, stretches can help relieve that post-weekend body pain and get you moving more freely.

Important Stretches To Re-energize Your Body

Even just 10-20 minutes of stretching each day can work wonders for your body and mind, helping you feel brand new. This short daily practice can significantly improve your flexibility, making everyday movements easier and more comfortable. Beyond the physical benefits, stretching is a fantastic stress reliever, calming your mind and promoting a sense of well-being. Here are some you should try.

Neck Stretches

These stretches help loosen up the very top of your shoulders and neck. Stand with your feet apart and arms relaxed. Gently tilt your head to the side, trying to touch your ear to your shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side.

Shoulder Rolls

This is an easy way to stretch your shoulders and release tension. Stand with feet apart. Breathe in and lift your shoulders up towards your ears. Roll them back, squeezing your shoulder blades together. Breathe out and drop your shoulders down. Repeat this movement 10 times.

Pendulum Stretch

This gentle stretch uses gravity to improve shoulder movement. Stand and lean forward, supporting yourself with one hand on a table. Let your other arm hang freely. Gently swing it in small circles for 30 seconds to 1 minute, then reverse direction. Repeat with the other arm.

Cross-Body Arm Swings

These swings help warm up your shoulder joint and increase its movement. Stand with feet apart. Swing your arms out to the sides, then gently cross them in front of your body, alternating which arm is on top. Keep your arms straight. Do this 10 times.

Cross-Body Shoulder Stretch

This stretch helps loosen the back of your shoulder. Stretch one arm straight across your body. Use your other forearm to gently pull the stretched arm further, feeling it in the back of your shoulder. Hold for 20 seconds, then switch arms.

Child’s Pose

This is a gentle yoga pose that helps stretch the back of your shoulders. Kneel on the floor with knees apart and big toes touching. Sit back on your heels as you lean forward, reaching your arms out in front. Breathe deeply and hold for a minute or more.

Ragdoll Pose

This forward-bending yoga pose can help release tension in your shoulders and neck. Stand with feet apart and knees slightly bent. Bend forward, letting your head hang heavy. Hold onto your opposite elbows. Stay in this relaxed pose for at least one minute.

Eagle Arm Stretch

This stretch helps make your shoulders more flexible. Stand with feet apart. Cross one arm under the other in front of you, bending your elbows. Try to bring your palms together, or hold the backs of your hands. Take a few deep breaths, then switch arms.

Working long hours, sitting at a desk and prolonged hours in front of laptops can do a number on their backs. With these jobs becoming more common, corporate job workers have normalized back pain, neck pain, and other lifestyle issues. To tackle these issues, one can try yoga and not just any type of yoga, desk-top yoga.

Desk-Top Yoga Poses You Can Try

Desk yoga is a great way to combat the physical and mental effects of sitting for too long, especially for office workers. It involves gentle stretches and poses done at your desk, like seated twists, shoulder rolls, and forward bends, that can relieve tension and improve focus. These exercises can help you strengthen your back, as well as ensure you are not straining yourself more than you are supposed to.

Seated Cat-Cow Stretch

This well-known yoga move is excellent for waking up your spine and making it more flexible. It helps loosen your back muscles, which often get stiff from sitting. By gently arching and rounding your spine, you can bring more movement and comfort to your whole back.

Seated Spinal Twist

This easy twist is perfect for releasing tightness in the middle of your back. It helps your spine move better, easing any stiffness from long hours at your desk. Doing this stretch regularly can improve your posture and reduce general back discomfort.

Desk Pec Stretch

Spending a lot of time hunched over a keyboard can make your chest muscles feel tight. This stretch helps to open up your chest, countering that rounded posture. It's great for improving your overall alignment and making you feel less constricted in your upper body.

Seated Side Bend

This simple pose targets the sides of your body, effectively relieving tension in your side muscles and upper back. It helps to lengthen your torso and can reduce stiffness that builds up from sitting still. This stretch provides a nice release for your entire side body.

Seated Figure-Four Stretch

This stretch is fantastic for opening up your hips, an area that often gets tight from sitting. Tight hips can contribute to lower back pain, so this pose helps to relieve that pressure. It brings relief to your lower back by addressing hip stiffness.

Wrist and Finger Stretches

Even though these stretches aren't directly for your back, keeping your wrists and hands healthy is very important. Tension in these areas can easily travel up your arms to your neck and upper back, causing discomfort. Regularly stretching them can prevent this radiating tension.

Neck Stretches

Looking at computer screens all day often leads to stiffness in your neck and upper back. This stretch helps to relieve that common tension in your neck. By slowly tilting your head, you can loosen tight neck muscles and reduce strain from holding your head in one position.

Standing Forward Fold (with chair support)

This pose is a good way to decompress your spine and stretch your hamstrings, which can get tight from sitting. Using your desk for support makes it accessible and safe. It helps to lengthen your back and provides a refreshing stretch for your entire body.