Headaches & Migraines

Performing yoga for migraine offers more than just relief and physical exercise; it promotes inner peace and calmness, while also aiding in managing conditions like anxiety, depression, and pain, including migraine headaches. Through yoga, the body finds relaxation in stressful events. 

While we’re not entirely sure how yoga for migraine works, many believe it has to do with the parasympathetic nervous system (PNS). When you do yoga, this system helps slow your heart rate and lower your blood pressure, bringing a sense of calm and relaxation.

Migraines are more severe than regular headaches, typically causing a throbbing pain on one side of the head along with symptoms like nausea, dizziness, and sensitivity to light and sound. The duration of these symptoms can extend for several hours or even persist for days. Yoga offers both immediate relief and long-term prevention against migraines, providing a holistic approach to managing the pain.

What Do Researchers Know About Yoga For Migraine?

A study conducted in 2014 revealed that individuals who incorporated yoga into their regular treatment routine experienced a reduction in both the frequency and intensity of their headaches.

Additionally, these participants showed improvement in vagal tone, indicating enhanced activity in the parasympathetic nervous system (PNS). 

Yoga was found to positively impact the balance of the autonomic nervous system, which plays a crucial role in regulating the circulatory system. Disturbances in this system are often linked to migraines. By restoring balance, the likelihood of experiencing migraines is reduced.

Poses of Yoga For Migraine

Certain yoga poses can address tension and stress, which might be underlying factors contributing to migraines. The yoga for migraine relief poses are designed to enhance circulation and increase blood flow to the brain. Potentially reducing pain and throbbing sensations associated with migraines. 

Below are four specific poses that can relieve symptoms and promote balance across physical, mental, and emotional aspects.

Child’s Pose

The child’s pose is effective for calming the nervous system and alleviating pain associated with migraines.

Yoga for migraine: Child’s pose

Here’s how to do it:

• Begin by kneeling on the floor with your toes together and your knees spread wide apart.
• Lower your buttocks onto your heels.
• Maintain an upright posture and give your body time to adapt to this stance.
• As you exhale, gently lean forward until your head and chest rest between or on top of your thighs, allowing your forehead to touch the floor.
• Keep your arms extended with your palms facing down.
• Hold the pose for at least one minute, allowing your neck and shoulders to relax.
• To release, use your hands to push yourself upward and return to a seated position on your heels.

Bridge Pose

This pose helps to open the chest, heart, and shoulders while also reducing feelings of anxiety.

Bridge pose

Here’s how to do it:

• Lie flat on your back on the floor, with your knees bent and feet resting flat.
• Extend your arms out to the sides with your palms facing down and flat on the floor.
• Lift your pelvis upward, followed by your torso, while keeping your shoulders and head on the floor.
• Ensure that your thighs and feet remain parallel and distribute your weight evenly.
• Remain in this position for a duration of up to one minute.

To release the pose, slowly lower your torso and pelvis back down to the floor. Allow your knees to gently sink downward until you are lying flat on the floor. Then, slowly rise into an upright position.

Downward Facing Dog

The downward-facing dog pose can help improve circulation to the brain.

Downward Facing Dog Yoga pose

Here’s how to do it:

• Begin by positioning yourself on your hands and knees, ensuring your wrists are aligned under your shoulders and your knees are beneath your hips.
• Extend your elbows and relax your upper back.
• Spread your fingers apart and press them firmly into the ground, evenly distributing your weight.
• Slowly raise your knees off the floor.
• Straighten your legs, being careful not to lock your knees.
• Lift your pelvis upward while elongating your spine.
• Maintain this posture for a duration of up to two minutes.

To exit the pose, gently bend your knees and return to the starting position on your hands and knees.

Corpse Pose 

This pose promotes profound relaxation in your body.

Corpse Yoga Pose

• Lie flat on your back on the floor.
• Allow your legs to naturally spread apart, and position your arms by your sides with your palms facing upward toward the ceiling.
• Remain in this posture for a period ranging from 5 to 30 minutes.

To transition out of this pose, gradually bring awareness back to your body. Begin by gently moving your fingers and toes. Then, roll onto one side and rest momentarily before slowly returning to an upright position.

While these poses of yoga for migraine can be beneficial, incorporating yoga into your daily routine may deliver better results.

Final Thoughts

To maximize benefits, include yoga for migraine purposes in your treatment plan. Keep in mind that migraine treatment varies for each individual. 

While some may find yoga helpful, others may not. If you’re considering yoga for migraine relief, consult your healthcare provider for personalized advice.

There’s no scientific evidence supporting the effectiveness of hot showers in alleviating migraines. While home remedies such as hot showers can offer relief by relaxing tense neck and shoulder muscles.

Some individuals claim that hot showers offer relief from migraines by relaxing tense neck and shoulder muscles, these accounts are purely anecdotal. Conversely, others report that hot showers worsen migraine symptoms, particularly nausea and that cold showers may provide more relief during an attack. 

However, there is currently no scientific evidence to support the efficacy of hot showers in alleviating migraine attacks.

Are Hot Showers Good For Migraines?

Hot showers may not be beneficial for alleviating migraines. The moisture and heat from hot water can lead to increased blood flow and the dilation of blood vessels, which is contrary to the desired effect for migraine relief. 

Most migraine medications work by narrowing blood vessels. However, there are a few potential benefits of hot water that may help with migraines:

Reduction Of Tension In The Body

Warm water has a calming effect and can induce relaxation. Taking a warm shower can help alleviate tension and stiffness in the head, neck, and shoulders, which often result from stress. Stress is a frequent trigger for migraines.

Inhaling Steam for Migraines

For some individuals, allergies, and illnesses leading to nasal congestion like sinus pain, and pressure can act as triggers for migraine episodes. 

Inhaling steam while showering might aid in relieving sinus congestion by thinning the mucus in nasal passages.

Adding Oils

Aromatherapy, which involves the use of essential oils for health purposes, is known to offer various benefits. During a migraine attack, certain essential oils might be helpful. Especially if the attack is triggered by a strong scent, such as perfume. 

Adding a few drops of these oils to your shower or bath can be beneficial. Inhaling essential oils such as lavender, chamomile, peppermint, and eucalyptus may also aid in reducing tension and easing muscle tightness. 

There are various methods to incorporate essential oils into your shower routine. You can dilute the oil with a neutral carrier oil like sesame or coconut oil and apply it to your skin through massage. Alternatively, you can use a diffuser in your bathroom to disperse the scent of essential oils into the air.

You may also like reading: Children’s Migraine – Symptoms, Causes, & Treatment

Are Cold Showers Good For Migraines?

More individuals report finding relief from migraines with cold water rather than hot water. Moreover, there is more scientific evidence supporting the use of colds for reducing migraine pain compared to heat. A recent review of studies conducted in 2022 revealed that cold interventions, such as cold gel headbands, provided instant relief from migraine pain. 

Cold water may potentially alleviate migraine pain by causing the constriction of blood vessels. 

Additionally, the immediate numbing effect of cold water and ice may help reduce certain sensations of pain. Furthermore, cold temperatures could slow down the transmission of pain signals from nerves to the brain.

To relieve migraine pain using cold water, you can experiment with taking a cool or cold shower, applying a cold compress to your forehead, or using an ice pack on the carotid arteries located on each side of your neck. 

Another method is to alternate between warm and cool showers or apply different temperatures to various parts of your body. According to a study conducted in 2016, combining a hot arm and foot bath with an ice massage to the head significantly reduced migraine pain.

Home Remedies to Treat Migraines

Home remedies can complement traditional migraine treatments or be used alone to alleviate symptoms. Here are some suggestions to consider during your next migraine episode:

• Reduce stimulation by avoiding bright lights and loud noises.
• Make sure to prioritize rest and aim to get sleep whenever possible.
• Incorporate relaxation methods like deep breathing exercises or meditation into your routine to promote a sense of calmness.
• Explore gentle yoga poses like Child’s Pose or Bridge Pose for relief.
• Consider taking melatonin supplements.
• Try acupressure massage on specific migraine trigger points.
• Ensure you’re getting enough vitamin D and magnesium through your diet or supplements.
• Apply Tiger Balm to your temples for soothing relief.

Frequently Asked Questions Regarding Migraine Showers

Can A Cold Shower Trigger A Migraine Attack?

Migraine triggers can differ among individuals. While some may find relief from cold showers, others might experience worsened symptoms or even trigger migraines by taking cold showers.

Does A Cold Shower Reduce Migraine?

Cold showers could potentially alleviate migraine pain for certain individuals. The numbing effect of cold water and ice might provide relief from migraine symptoms.

Will A Hot Bath Help A Headache?

Taking a warm or hot bath can potentially ease a headache by loosening tense muscles and relieving tension. Consider improving the relaxation by adding a few drops of lavender or eucalyptus oil to your bathwater.

Final Thoughts

While scientific evidence doesn’t support the idea that hot showers alleviate migraine attacks, there are some advantages to hot water, like muscle relaxation and stress reduction. Surprisingly, many individuals discover that cold showers are more efficient at relieving migraine pain.

A significant portion of children, approximately 60 percent, report experiencing children’s migraine at some stage of their development. Additionally, around 10 percent of children endure the distressing symptoms and limitations associated with migraines. It’s crucial to understand that children’s migraine is more than just a typical headache; it’s a neurological condition that can significantly impact individuals of all age groups.

Though children’s migraine is similar to adult condition, its impact can differ. Understanding the disease equips parents to assist their children in identifying causes and exploring suitable treatment options.

What are the symptoms of Children’s Migraine?

Telling whether your child’s headache is a migraine can be challenging as the symptoms are different for each person. However, if your child experiences some or many of the following statements, it’s advisable to consider consulting a doctor for further evaluation and guidance.

• Migraine-related head pain ranges from moderate to severe in intensity.
• While traditionally throbbing and one-sided, children and teens may experience steady, bilateral discomfort, often above the eyes.
• Migraine attacks in children are typically shorter compared to adults, lasting from one hour to several days.
• Associated symptoms may include nausea, vomiting, and sensitivity to light and sound.
• Children might also experience difficulty focusing, blurred vision, lightheadedness, or dizziness.
• Abdominal pain can accompany a migraine attack in some children.
• The severity of head pain often disrupts daily activities, leading to missed school or other engagements.
• In rare cases, depression or irritability in children may signal an underlying migraine condition, however, this case can be seen very rarely.

Occasionally, children may experience an irregular feeling before a migraine sets in which is uncommon. Irregular feelings or an aura are often displayed as visual disturbances but can also affect speech or cause sensations of numbness in the face and arm.

Furthermore, migraine is classified based on attack frequency. Episodic migraine refers to instances where individuals have fewer than 15 headache days per month, while chronic migraine is diagnosed when patients endure more than 15 headache days monthly.

What Causes Children’s Migraine?

To date, there was a prevailing belief among researchers that changes in brain blood flow were the primary cause of children’s migraines. However, current understanding suggests that while these changes may contribute to the pain, they are not the initial cause of migraine in children. Instead, scientists now view migraines as a brain malfunction—a disorder primarily impacting brain function and nerves, while also affecting blood vessels. This malfunction is believed to be initiated by releasing specific chemicals, known as neurotransmitters, in the brain, such as serotonin. This chemical release leads to inflammation and the sensation of pain associated with migraines.

children’s Migraines have a genetic component, often running in families. Research indicates that approximately 60% to 70% of individuals who experience migraine headaches have a close biological family member, such as a parent, sibling, or immediate relative, who also suffers from migraines.

While many children experience migraines without any specific triggers, some may have attacks triggered by identifiable factors or causes.

Kid suffering from Children’s migraine

How to Treat Migraine Headaches in Children?

Treating pediatric migraines involves different approaches. A key part is helping your child lead a healthy lifestyle. Your child’s healthcare provider will offer tips on everyday habits that could help ease the children’s migraines. These might include:

• Ensuring enough sleep each night. 
• Eating healthy food and not skipping any meals.
• Engaging in regular exercise.
• Staying hydrated by drinking plenty of water.
• Effectively managing stress levels.

Your child’s healthcare provider might suggest finding a suitable medication to alleviate migraine symptoms promptly. These medications should provide relief within an hour, allowing your child to resume their daily routine. Initial treatment typically involves over-the-counter (OTC) pain medications like ibuprofen and naproxen, which are nonsteroidal anti-inflammatory drugs (NSAIDs). For more severe migraines, your child’s healthcare provider may recommend prescription medications such as triptans (e.g., sumatriptan).

If your child experiences migraines frequently (more than once a week), their provider may propose preventive medications or supplements to reduce the frequency and intensity of the attacks. Your child’s healthcare provider may recommend a daily intake of medications like amitriptyline or supplements such as magnesium over several months.

Final Thoughts

It’s heart-wrenching to watch your child suffer from pain that you can’t just make disappear. If your child is grappling with migraines, don’t hesitate to schedule a visit with their healthcare provider as soon as possible. Getting an accurate diagnosis early on is key to starting the right treatment promptly. Take the time to educate yourself about migraines and what might trigger them for your child. The more you understand, the better equipped you’ll be to support your child through their migraine episodes.