While pain relievers are often the first line of approach for treating headache pain, some types of exercises may be effective in relieving pain, too. This guide from HealthTap breaks down why exercise can be effective for headache pain relief, and which exercises may be good for achieving this. 

What causes headaches?

There are many different types of headaches, each with its own causes. The most common types of headaches are migraine, tension, and cervicogenic headaches. 

1. Migraine headache 

There are several theories for what causes migraines. According to one theory, migraines are caused by the brain’s electrical impulses getting “over-excited.” This can change the brain’s blood flow and put extra pressure on surrounding nerves, which leads to pain.

Different triggers can set off this change in brain activity. Depending on the person, it could be sleep changes, psychological stress, hormonal changes, too much or too little caffeine, alcohol, medications, or even weather changes. 

2. Tension headache

This type of headache is caused by muscle tension, especially in the shoulders, neck, or jaw. With tension headaches, the head pain isn’t really originating from the brain — instead, it radiates from tense surrounding muscles. 

The pain is usually dull, mild or moderate, and temporary. Once the muscle tension subsides, so does the headache. The most common cause of tension headaches is psychological stress, but consistent poor posture can contribute, too. 

3. Cervicogenic headache

Unlike tension headaches, cervicogenic headaches are caused by problems with the neck muscles, joints, bones, nerves, or blood vessels. This is not temporary muscle tension, but an underlying condition in the neck that should be addressed by a doctor. It can lead to severe neck pain, which can radiate to the head and cause a headache, typically in the back of the head. Upper back pain and shoulder pain can also happen, depending on the severity of the neck injury. 

Does exercise help with headaches? 

An exercise program is usually one of the first lifestyle-based approaches that doctors recommend to patients with headaches. And this is for good reason — studies show that exercise is effective as a natural painkiller. 

For instance, one study found that doing cardio (aerobic exercise) just three times a week for eight weeks could reduce migraines. This could be because exercise improves circulation while also reducing stress, which can be a trigger for migraine attacks. 

Another study found that stretching exercises — especially those that targeted the neck — could reduce pain in patients with tension headaches. Tight muscles can usually be eased with light stretching, which is why it can be a helpful tension headache treatment. 

So, we can see that exercise has a good chance of helping to relieve some headache symptoms. The next section will review what might be the best exercises to accomplish this. A person should first consult with their doctor before starting a neck exercise program, to make sure the exercises are suitable for their individual circumstances. 

7 best exercises for headaches

1. Chin tucks 

Those who work in front of a computer or spend a lot of time on their phones (which, let’s be honest, is almost everyone) are constantly hunching their backs. This can lead to tension in the neck and shoulders, which can radiate to the head and cause headache pain. 

A chin tuck can help to relieve some of this pressure. Doing it is fairly straightforward — it only requires “tucking” the chin towards the chest while sitting upright. It’s best to hold the position for about 10 seconds. This exercise can be done 5-10 times per hour while sitting at a desk. 

2. Cat-camel stretch 

This is a popular yoga pose that helps to stretch out the back muscles while improving neck mobility. It’s ideal for those who feel stiffness in their back and neck from being hunched over too often, which is common for those who work in an office.

This exercise is usually done on the floor. The posture requires being on all fours with the wrists lined up directly under the shoulders. 

To do the exercise, inhale while arching the back towards the floor (think a U-shape) and looking up towards the ceiling — this is the “cat.” Then, exhale the air, look downwards, and arch the back towards the ceiling — which is the “camel.” 

Each part of the exercise (“the cat” and “the camel”) should be held for about 10 seconds. It can be done for as long as needed to feel the back muscles start to release. Most people also feel a nice stretch in their abdomen area.  

3. Upper trapezius stretching 

The trapezius is a large, diamond-shaped muscle that starts at the base of the neck. It can become tight from shoulder tension, and can lead to pain in the back of the head. Stretching out the trapezius can help to alleviate some of this tension. It can be done sitting at a desk.

To do it, keep your shoulders completely level and bring the right ear to meet the right shoulder and hold for at least 15 seconds. This should stretch out the left side of the neck and shoulders. Repeat the same stretch on the left side. 

4. Side-to-side turn

An easy exercise to reduce neck tension is to turn the head side-to-side while keeping the upper body straight. How far someone can turn their head depends on their level of neck mobility.

Depending on how far the stretch goes, it should be felt all down the back of the neck. For maximum effectiveness, each stretch should be held for at least 15 seconds. 

5. Scapular retraction 

The scapula muscles are essentially those around the shoulder blades. These tend to come forward, which can lead the neck to hunch forward. Keeping the shoulder blades more closely pinched together can be enough to put the neck into an upright position by supporting proper posture. 

This exercise should be done sitting upright with the back slightly arched. Pinch the shoulder blades towards each other while slightly pushing out the chest. This position should be held for about 10 seconds and repeated several times. Doing this regularly as a type of strength training can help improve posture, relieve some of the tension caused by poor posture, and ultimately help reduce posture-related headaches. 

6. Yoga 

Yoga exercises might relieve the tension and pain that comes with primary headaches. Although researchers aren’t sure exactly why this is the case, yoga has been shown to reduce the severity of migraine headaches. This is most likely because yoga can reduce feelings of stress, which is a well-known migraine trigger, while also working to release tension in the body. 

This is why yoga is also effective for relieving the muscular tension associated with tension headaches. Yoga can also increase core strength, which makes it easier to sit up straight and take unnecessary pressure off the neck and shoulder muscles. 

The best way to practice yoga is to attend a yoga class, but that’s not to say that yoga shouldn’t be practiced at home! Learning a few poses one can work into a morning or midday routine, such as the cat-camel stretch outlined above or the downward-dog, can be effective in reducing muscle tension. 

7. Cardio 

While exercises that target specific muscles are important for relieving headache pain, sometimes any physical activity will do the trick. Cardio (exercise that raises the heart rate and keeps it up for a while) can be used to both prevent headaches and sometimes to make them better if an attack sets in. 

Studies show that cardio exercise has many benefits for headaches, such as an increase in oxygen flow to the brain, release of mood-boosting chemicals, and increased energy. 

The best part is that it’s not necessary to do extreme cardio to get the full benefits of cardio. An activity as simple as a 20-minute walk outside can be enough to help relieve stress, improve mood, and get a quick energy boost. 

That said, regular exercise can go a long way in reducing how often headaches occur. This means that regular cardio should be a regular part of everyone’s headache prevention exercise plan. The American Heart Association recommends about 150 minutes of moderate-intensity cardio per week. 

Getting headache relief with HealthTap

Exercise is an important part of conquering headache pain. Some exercises, like the scapular retraction exercise, target specific muscles to reduce tension. Other exercises like yoga improve mood, relieve tension, and increase energy. 

If you suffer from frequent headaches, a primary care provider on HealthTap can help you choose the right exercises to deal with headache pain and formulate a rounded treatment plan to help you enjoy a higher quality of life. 

HealthTap can connect you with a low-cost primary care doctor through our online platform — schedule your virtual visit today.