Migraines: What Triggers Them and How Movement & Therapy Can Help
- Better Body Therapy
- Oct 8
- 4 min read
Migraines are more than “just a headache.” They’re a complex neurological condition that can cause intense pain, nausea, visual disturbances, and heightened sensitivity to light or sound. For many people, migraines are unpredictable, debilitating, and deeply disruptive to daily life.
Understanding your triggers — and knowing how movement and hands-on therapy can help — gives you tools to take back control.
Common Migraine Triggers
Everyone’s migraine experience is unique, but there are several common triggers that may increase the risk of an episode:
Stress
Stress is one of the most frequently reported migraine triggers. When stress levels rise, the body activates the "fight or flight" response. This leads to the release of stress hormones such as cortisol and adrenaline, which can cause changes in blood vessel diameter, increase inflammation, and heighten pain sensitivity. These physiological shifts may set the stage for a migraine to begin. Interestingly, for some people, migraines are triggered not during periods of high stress, but in the “let-down” phase that follows — when stress levels suddenly drop (American Headache Society, 2020).
Poor Sleep or Changes in Sleep Patterns
Both too little and too much sleep can disrupt the delicate balance of neurotransmitters and hormones in the brain, such as serotonin and melatonin, which play a role in regulating pain and sleep-wake cycles. Irregular sleep patterns — including frequent late nights, shift work, or disrupted sleep due to stress — can increase the likelihood of a migraine episode (Journal of Clinical Neurology, 2018).
Hormonal Fluctuations
Especially in women, migraines are often tied to hormonal changes around the menstrual cycle, perimenopause, or menopause. These hormonal shifts can influence the brain’s sensitivity to pain, making some individuals more prone to migraine episodes during certain phases of their cycle.
Dehydration & Missed Meals
When you're dehydrated, your blood volume decreases, which can reduce oxygen and nutrient delivery to the brain. This may trigger a migraine or intensify an existing one. Even mild dehydration (as little as 1–2% fluid loss) has been shown to impair cognitive function and increase headache frequency. Likewise, skipping meals or going too long without eating can cause blood sugar levels to drop (hypoglycaemia), which may trigger migraines in some people. The brain is highly sensitive to fluctuations in glucose, and sudden drops can lead to symptoms such as fatigue, irritability, dizziness, and headaches.
Posture and Neck Tension
Poor posture — particularly from prolonged desk work — can strain the neck and upper back. This tension may irritate nerves and blood vessels, contributing to migraines, especially cervicogenic headaches (those originating in the neck) (Cephalalgia, 2019).
How Exercise Can Help with Migraines
Regular, moderate exercise is one of the most powerful natural tools for migraine prevention and long-term relief. Here’s how regular movement may help:
Reduces Stress and Anxiety: Exercise releases endorphins — natural feel-good chemicals that reduce stress and support your nervous system.
Improves Sleep Quality: Physical activity supports deeper, more restful sleep and helps regulate the biological rhythms involved in migraines.
Boosts Circulation and Reduces Inflammation: Exercise improves blood flow to the brain and lowers systemic inflammation, both important for migraine management.
Regulates Hormones: Exercise can help stabilise hormone levels and reduce the fluctuations that trigger menstrual-related migraines.
Please note that intense or sudden exercise can sometimes trigger migraines in sensitive individuals. It’s important to start gradually, avoid skipping meals, and focus on consistent, moderate activity such as walking, swimming, yoga, or cycling.
The Role of Manual Therapy in Migraine Relief
Manual therapy can be highly effective for people who experience migraines, especially when muscle tension or postural issues are contributing factors.
Reduces Neck and Shoulder Tension: Tight neck muscles can compress nerves and restrict blood flow. Manual therapy helps release this tension, which can reduce the frequency and intensity of headaches. A 2017 randomised trial (Journal of Manual & Manipulative Therapy) found cervical manual therapy reduced migraine symptoms over 8 weeks.
Promotes Relaxation and Calms the Nervous System: Therapeutic touch helps shift the nervous system from a “fight-or-flight” state to a more balanced, restorative mode.
Getting Started: A Gentle Approach
If you experience migraines, consider integrating the following strategies into your weekly routine:
Low-Impact Movement: Brisk walking, gentle yoga, or swimming 3–5 times a week
Mobility & Neck Stretches: Target the upper traps, levator scapulae, and suboccipitals
Manual Therapy: Targeted treatment of the neck, upper back, and jaw from a qualified practitioner
Hydration & Nutrition: Stay well-hydrated, eat regularly to avoid blood sugar dips, and limit known food triggers
Sleep Hygiene: Stick to consistent sleep times and limit screens in the evening
Stress Management: Try breathing techniques, meditation, or guided relaxation
Migraines can feel overwhelming, but they don’t have to control your life. With a better understanding of your body and triggers — and the support of targeted movement and manual therapy — you can build resilience and reduce both the frequency and severity of your symptoms.
If you would like personalised support through movement or hands-on treatment to relieve tension, boost recovery, and help you move pain-free, book an appointment at the link below:
Comments