Top Exercises That Might Trigger Migraines And What To Do

If you’ve ever finished a tough workout only to find yourself clutching your head in pain, you’re not alone. I’ve been there—after what felt like a triumphant 5K jog, my celebration was cut short by a brutal migraine that sidelined me for hours. At first, I thought it was dehydration or maybe skipping breakfast. But it kept happening, especially after intense sessions. That’s when I realized certain exercises can actually *trigger* migraines in some people. Yep, the very thing that’s supposed to boost your health might be sabotaging your head.

How Physical Activity and Migraines Are Linked

Let’s get one thing straight—exercise, in general, is fantastic for migraine prevention. It helps regulate sleep, boosts endorphins, and reduces stress. But if you’re prone to migraines (like me), certain types of workouts can do more harm than good. It’s not the exercise itself but how your body responds under specific conditions—think: intensity, posture, breathing, and even the room temperature.

And it’s not all anecdotal. According to clinical research, exertional headaches—especially those triggered by strenuous physical activity—are common in migraine sufferers.

Top Exercises That Might Trigger Migraines

1. High-Intensity Interval Training (HIIT)

Let’s start with the obvious culprit. HIIT workouts push your body into overdrive—quick bursts of effort followed by short rests. Sounds great for calorie burn, but not so great if your head starts pounding. Personally, I found HIIT to be one of the worst offenders. The mix of blood pressure spikes, shallow breathing, and heat accumulation can be a perfect storm for migraine onset.

It doesn’t mean you can’t do HIIT. But it’s wise to:

• Hydrate thoroughly before and after
• Warm up longer than usual
• Start with a scaled-down version of the routine

2. Weightlifting (Especially Heavy Lifting)

Weirdly enough, the gym is where I first noticed my migraines weren’t random. Lifting heavy weights, especially during squats or deadlifts, would almost always lead to a pressure-like pain in the back of my skull. Turns out, this is quite common due to something called a *Valsalva maneuver*—that moment you hold your breath to brace for a lift, which spikes your intracranial pressure.

Instead, try:

1. Exhaling through exertion (this takes practice!)
2. Reducing load and increasing reps
3. Doing full-body movements with lighter weights

3. Running in Heat or Sun

Running itself isn’t a big deal. But combine it with dehydration, sunlight glare, and rising temperatures—and boom, migraine city. I’ve had this happen more than once. One summer morning jog turned into a three-day migraine bender. If you love cardio, like I do, just tweak the environment:

• Run early in the morning or evening
• Wear sunglasses and a breathable hat
• Use electrolyte-enhanced water

4. Hot Yoga

I had a short-lived obsession with hot yoga. The detox effect, the sweat, the flexibility—what’s not to love? Except every time I left class, I had a throbbing headache. Turns out, the mix of heat, dehydration, and body strain can trigger migraines fast. If yoga is your go-to (it still is for me), switch to regular temperature classes. Also check out this post on how to make yoga work for migraine prevention.

5. Swimming (in Chlorinated Pools)

Swimming is generally gentle, but for some people, like myself, indoor pools bring a weird combo of triggers: strong chlorine smell, overhead lights reflecting off the water, and neck tension from poor form. This can especially be a problem if you’re prone to neck pain–related migraines.

What to Do Instead

If you still want to stay active (you should!), some exercises are less likely to trip your migraine wires. These include:

• Brisk walking – low intensity, can be done outdoors or on a treadmill
• Gentle cycling – especially indoors where conditions are controlled
• Pilates and Stretching – improves posture, breathing, and tension without spikes

And for those managing persistent triggers, check out this detailed guide on common migraine triggers that go beyond exercise.

Track, Adjust, and Personalize

What works for someone else might be a nightmare for you—and vice versa. That’s why I started using a migraine diary. Logging what I did, ate, and felt helped connect the dots. If you haven’t already, this migraine diary guide is a lifesaver.

Remember, movement doesn’t have to hurt. You just need to play detective with your body’s responses and make adjustments. And for a broader look at managing migraines with lifestyle changes, explore our migraine prevention hub.

For an in-depth foundation on all things migraine—including causes, symptoms, and comorbid conditions—refer to the main article here: Migraines and Headaches.

How to Recover If a Workout Triggers a Migraine

The worst feeling is when you pushed through a workout—feeling proud, drenched in sweat—only to have a migraine sneak in and wipe you out. Been there. Recovery becomes priority number one. Over time, I’ve built a sort of ritual that helps me bounce back faster when an episode hits post-workout:

• Hydrate aggressively – Coconut water or electrolytes, not just plain water
• Dark, cool room – Get away from any lights or noise immediately
• Cooling therapies – I swear by a gel ice pack at the base of my neck
• Rest – Cancel plans. Let your body recalibrate

For more in-depth guidance on dealing with symptoms post-trigger, this resource on migraine symptoms is gold.

Smart Ways to Prevent Exercise-Triggered Migraines

Once I realized exercise wasn’t the enemy, just certain ways I exercised, everything shifted. Prevention isn’t about avoiding movement—it’s about smarter movement. Here’s what actually worked for me:

Pre-Workout Habits

• Never start on an empty stomach. Light carbs or protein snacks help
• Hydrate early. Don’t wait until the session starts
• Stretch and breathe. Oxygen helps blood flow and reduces tension buildup

During Exercise

• Listen to your body. If you’re seeing floaters or feel “off,” back off immediately
• Keep breathing steady—no holding breath during strain
• Use cooling towels or fans, especially during indoor sessions

Post-Workout Rituals

• Cooldown properly. Rushing out of a workout can spike cortisol
• Track how you feel. Note if there’s pressure behind the eyes or sensitivity starting
• Log it. Over time, I started spotting patterns I never noticed before

Those prone to sensory sensitivities may benefit from these light and sound sensitivity insights—essential when working out in gyms with harsh lighting.

Supplements That Might Help (But Talk to Your Doctor!)

When I finally saw a neurologist, one of the best pieces of advice I got was about migraine-friendly supplements. These aren’t quick fixes, but over time, they’ve made a difference in how frequently I get post-exercise attacks:

1. Magnesium – Especially magnesium glycinate, which helps with muscle relaxation
2. Riboflavin (Vitamin B2) – Known to support energy metabolism and neurological function
3. CoQ10 – Often recommended for reducing migraine frequency

This breakdown on magnesium for migraines goes deeper into the different types and doses.

Tech and Tools That Keep Me Moving

Let’s be real: staying consistent with fitness is hard enough without migraines complicating things. So I started experimenting with tools that could make workouts safer:

• Migraine wearables – devices like Cefaly and Nerivio actually reduce migraine intensity for me
• Cooling neck wraps – great for indoor strength training
• Blue light glasses – crucial when exercising under gym lights or screens
• Smartwatches – for HR and temperature monitoring

It’s wild how small changes—like adjusting screen brightness on a treadmill—can prevent an attack. Tech isn’t always a cure, but it definitely helps manage the variables.

Long-Term Fitness Without the Headache

Here’s the big realization: I didn’t need to stop moving—I just needed to stop guessing. Tailoring my workouts around my migraine thresholds gave me control back. It’s not perfect, and I still get the occasional bad day, but they’re fewer, and I bounce back faster.

On days I feel great, I go for longer walks or light cycling. On sensitive days, I opt for stretching or even short guided meditations. The key is flow—matching movement to what your brain and body are signaling.

For people still trying to decode their own fitness triggers, this guide on exercise and migraine connection is a must-read.

And if you’re still struggling to find your rhythm, start with foundational knowledge from the Understanding Migraines pillar article. Pair it with the overview on Migraines and Headaches to get the full picture.

Bianca Nala

Bianca Nala is a compassionate Nurse Practitioner with a strong background in primary and respiratory care. As a health writer for Healthusias.com, she combines her clinical expertise with a talent for clear, relatable storytelling to help readers better understand their health. Bianca focuses on topics like asthma, COPD, chronic cough, and overall lung health, aiming to simplify complex medical topics without losing accuracy. Whether she’s treating patients or writing articles, Bianca is driven by a single goal: making quality healthcare knowledge accessible to everyone.