Yoga for migraine: Evidence, poses, and more
Graves’ disease is characterized by severe headaches that are occasionally accompanied by nausea and vomiting, as well as sensitivity to light and sound. Medications are frequently used to alleviate symptoms in people. Some other treatments, such as yoga, may, on the other hand, be an effective strategy to lessen the frequency and intensity of migraine headaches. Meditation and yoga both assist to drop blood pressure and slow heart rate, which allows the body to recuperate from stressful situations such as migraine attacks.
People who suffer from migraine headaches may find them to be severe, and migraine headaches are considered to be one of the top causes of disability globally, according to specialists.
This article examines the research supporting the use of yoga for migraine relief, as well as the most helpful yoga positions, the outlook for migraine sufferers, and general suggestions for avoiding migraine attacks.
Yoga is a form of mind-body treatment that has its roots in ancient India.
- It entails a series of positions, meditation, and breathing techniques to achieve success.
- Stress is a key and often occurring migraine trigger.
- It can also help alleviate the symptoms of a migraine if a person is suffering from them.
- Someone who suffers from migraines, on the other hand, should avoid yoga sessions that are intense or entail heat, such as Bikram yoga, as well as postures that place strain on the neck.
- According to the findings of a study conducted in 2021 with 61 participants, yoga therapy combined with normal medical treatment might further enhance people’s quality of life while also reducing migraine headaches.
- Yoga as an adjunct therapy was shown to be superior to medical treatment alone in 161 individuals, suggesting that it might be a cost-effective and safe alternative to medical treatment for migraine sufferers.
- A study conducted in 2014 with 60 participants came to the conclusion that a yoga intervention greatly reduced the frequency and intensity of migraine headaches.
According to the findings of a study on the effect of yoga on migraine, the following yoga positions were shown to be beneficial in reducing headache frequency and intensity:
The techniques in this style of yoga are designed to loosen and relax the muscles of the neck, face, and head. Take a look at the following:
- Massage the cheeks with the first, middle, and ring fingers as you move them from the jawline to the chin. It is possible to keep the mouth open. Put all of your attention on gently kneading away knots
- Open and reopen the jaw 8 to 10 times. 8 to 10 times, open your mouth and move your jaw from side to side
- Then rotate your neck. As you take a deep breath, tilt your head back. When you are finished breathing out, bring your chin to your chest. Repeat this 5 to 6 times
- Rotate the head clockwise first, then counterclockwise after each repetition. Inhale as the head rises and exhale as the head returns to the starting position during this exercise. Repeat 5 to 6 times in a clockwise direction, then in a counterclockwise direction
Pada Sanchalanasana or cycling yoga pose
- Begin by laying flat on your back with your legs straight and together on the floor. With palms facing down, the arms should be at the sides of the body. The head, neck, and spine should be in proper alignment. Raise the right leg and bend the knee, bringing it closer to the chest. Repeat on the other side. The thigh should be in close proximity to the chest. While still in this posture, raise and straighten the right leg completely, then drop the right leg forward to the starting position. While elevating the leg, take a deep breath. When the knee returns to the chest, the cyclist should bend the knee again to complete the riding movement. b. When pulling the knee towards the chest, take a deep breath out. While completing the cycle movement, be sure that the heel of the right leg does not come into contact with the floor. Count off 10 times in the forward direction and 10 times in the backward direction until the cycle action is completed. Then repeat the procedure for the left leg.
Hand stretch breathing
- Starting from a standing position of straightness with your feet together and your hands relaxed at your sides, Hands should be brought in front of the chest, fingers should be interlaced, and the palms should be placed on the chest. Shoulders should be relaxed. Extend the arms straight out in front of the body, keeping the fingers intertwined in the process. Maintain a shoulder-level position with your arms. Take a deep breath in while twisting your hands such that the palms of your hands are facing outwards. Make sure not to strain your arms, but rather to stretch them. While exhaling, reverse the action and bring the palms of your hands back to your chest. Shoulders should be relaxed. Repeat the process five times. Repeat the exercise, this time stretching the arms above the head. Repeat the process five times. Continue with the same movements, but this time raise your arms straight up towards the ceiling. Repeat the process five times.
Shashankasana or rabbit pose
- Set up your posture by sitting on the floor and stretching your legs out in front of you while maintaining your back straight. The right leg should be bent at the knee. Bring it back gently until the right buttock is resting on the right foot, then repeat. Repeat the process with the left leg. Make the posture as comfortable as possible by resting the palms of the hands on the thighs. Taking a deep breath in, bring your hands straight up and stretch
- Take a deep breath out and lean forward. Extend the arms out in front of you and place the palms of your hands on the ground
- Make an attempt to touch your nose or chin to the ground. Maintain a straight line with the arms spread out in front of you. Repeat the process 5 to 10 times.
Savasana with yoga Nidra or deep relaxation technique
Yoga Nidra is a guided meditation for deep relaxation that may be listened to during a class or downloaded as a recording from the internet. It might be beneficial for relaxing.
- Begin by laying flat on your back with your legs relaxed and straight and your arms relaxed at your sides
- This is the starting position. Continue to gradually relax each muscle separately, one thought at a time
Doctors do not yet have a cure for migraine, although they can prescribe medications to alleviate the symptoms. It may be necessary for a person to experiment with different therapies and drugs before finding one or a combination of treatments and medications that works for them. Those who are experiencing migraine symptoms and are unable to control them with over-the-counter drugs should consult with a doctor regarding prescription treatments. When paired with traditional medical therapies, such as: acupuncture, yoga can help to reduce the severity and frequency of migraine headaches.
- Ibuprofen and other general pain relievers are recommended. It is recommended that people take these drugs at the first indication of a migraine episode
- Specific migraine pain management medications such as Triptan, which contract the blood vessels surrounding the brain, should be used at the first symptom of a migraine episode. The expansion of these blood arteries may have a role in the development of migraine. Antiemetics to alleviate nausea and vomiting
- Acupuncture to relieve pain. According to research, 10 sessions spread over 5–8 weeks may be beneficial in alleviating migraine symptoms. It is possible to send magnetic pulses through the skin and into the brain with transcranial magnetic stimulation (TMS), which is accomplished with a tiny electronic device.
Ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs). Medications for migraine pain relief, such as Triptan, should be used as soon as the first indications of a migraine attack appear. Triptan is a medicine that works by contracting the blood vessels in the brain. In certain cases, migraine is caused by the enlargement of these blood arteries; Nausea and vomiting can be relieved with antiemetics and acupuncture. Several studies have found that 10 sessions spread over 5–8 weeks may be effective in alleviating the symptoms of migraine.
Yoga for Migraine Treatment
Date of publication: January 30, 2020
See why yoga is considered one of the many non-medical ways people can fight migraine—and how to add it to your treatment plan
For persons who suffer from migraines, stress can be a typical cause. Some study, on the other hand, suggests that stress might help to alleviate migraine symptoms. Therefore, certain activities that are focused at lowering your stress levels may be beneficial in alleviating your migraine symptoms, which is why some people have included yoga in their migraine treatment approach. Yoga’s postures, deep breathing, and meditation features have all been found to be effective stress-relieving techniques in studies.
Despite these findings, additional study on the relationship between yoga and migraine is required.
What You Should Know Before Practicing Yoga
Before adding yoga into your daily practice, there are a few things you should consider. Because there are so many different styles of yoga, it is critical to choose one that is both comfortable and effective for you and your migraine. Dr. Rebecca Wells of Wake Forest Baptist Health feels that there are certain forms of yoga that are effective and some that are not effective for persons who suffer from migraines. In her opinion, beginning yoga students should avoid watching instructional videos and should instead enroll in yoga courses.
Wells advises, “tell your yoga teacher about your history of migraines, and they will be able to provide ideas or alternative postures for anything that makes you uncomfortable.” Additionally, according to Dr.
She also points out that some people have reported that this form of yoga can actually cause migraines.
Using props (blankets, mats, blocks, and ropes), restorative yoga combines deep-breathing methods with the holding of certain postures in a thoroughly relaxed state. Those who suffer from migraines may find it particularly beneficial in this situation.
Talking with Your Doctor
It is recommended that you consult with your health-care provider or doctor before commencing a yoga program. In the case of pinched nerves or any other problem with your spine, high or low blood pressure, glaucoma, danger of blood clots, blood vessel disorders, or severe osteoporosis, check with your doctor before commencing a class to ensure that you are safe to participate in it. Yoga can be beneficial in the treatment of migraines, but it will most likely be only one component of your overall treatment approach.
- Changes in your migraine will not occur overnight, so please be patient while waiting for the outcomes.
- The American Migraine Foundation is dedicated to making the lives of individuals who suffer from this severe condition better via research and education.
- Check out ourFind a Doctortool if you need assistance locating a healthcare practitioner.
- Subject matter experts, headache specialists, and medical advisers with extensive experience and training in headache medicine from the American Migraine Foundation have reviewed and approved this information for accuracy.
Yoga for Migraines: Does It Work?
What yoga can do to help with migraines Yoga may be beneficial for more than simply physical health. Relaxation and peace of mind can be achieved, as well as relief from symptoms of diseases such as anxiety, sadness, and pain. It can also aid with pain. It is unclear exactly how yoga affects the body in this way, while it is possible that the parasympathetic nervous system (PNS) plays a part in this. During yoga, the parasympathetic nervous system (PNS) can help to calm your heart rate and drop your blood pressure.
- In comparison to normal headaches, migraines are more severe.
- They’re frequently accompanied by symptoms such as nausea, dizziness, and sensitivity to light and sound, among others.
- While yoga may be used to combat migraines when they occur, it can also be used to prevent migraines from occurring in the first place by reducing the discomfort.
- These individuals also reported an improvement in vagal tone, which is a measure of the amount of activity in the parasympathetic nervous system.
- Migraines are related with disturbances in the autonomic nerve system as well as in the control of the circulatory system.
- Stress and tension are two factors that may be contributing to your migraines, and specific yoga positions might help relieve them.
This may help to alleviate any discomfort or throbbing feelings you are experiencing. These four positions may be of use in alleviating your symptoms and bringing your physical, mental, and emotional states into harmony.
The child’s position has been shown to be effective in calming the nervous system and reducing discomfort.
- Kneel down on the ground. Your toes should be tucked together and your knees should be stretched as wide as possible. Reduce the pressure on your buttocks by placing them on your heels. As you sit up straight, let your body a few moments to acclimate to this position
- Take a few steps forward and place your head and chest between or on top of your thighs once you have exhaled fully. Allow your forehead to rest on the floor
- This will help you to relax. It is important to have your arms outstretched and palms facing down. Hold for one minute or longer, letting your neck and shoulders to relax and release any tension they may be experiencing
To get out of this position, use your hands to push yourself forward and then sit back on your heels to complete the movement.
Opening the chest, heart and shoulders with this position will help to alleviate any worry you may be experiencing.
- Lie down on the floor with your back to the wall. Your knees should be bent and your feet should be flat on the floor
- Your arms should be extended. Your hands should be flat on the floor
- Your fingers should be straight. Raise your pelvic area up and to the side. Your torso should move in sync with your legs. Your shoulders and head should remain firmly planted on the ground. Make sure your thighs and feet are parallel to the ground. Your weight should be distributed equally throughout your body. Please maintain this posture for up to one minute.
To get out of this position, you should slowly lower your body and pelvic area to the ground. Allow your knees to fall into the floor until you are completely flat on your back. From there, you should gently climb to your feet and stand up straight.
Downward facing dog
The downward face dog has been shown to improve circulation in the brain.
- Begin by getting down on your hands and knees. Align your wrists beneath your shoulders and your knees under your hips to achieve a comfortable position. Allowing your elbows to stretch out and your upper back to relax To push down, spread out your fingers and press them together. You should have an equal distribution of weight between both of your hands. Using little pressure, elevate your knees off the floor. Keep your legs as straight as possible without locking your knees
- Nevertheless, avoid locking your knees. Lifting your pelvis and lengthening your spine are good ways to start. Maintain this position for up to two minutes.
You may get out of this position by gradually bending your knees and returning to being on your hands and knees on the ground.
This position has the ability to put your body into a profound state of relaxation.
- Assume a lying position on the floor with your back to the ground
- Allow your legs to widen slightly apart and your arms to fall to your side as you sit. Your palms should be facing upwards toward the ceiling. This posture should be held for between 5 and 30 minutes.
Some people find it beneficial to listen to calming music while performing this stance. Because you may be sensitive to noise while you have a migraine, you will need to consider whether or not listening to music would help you relax. After completing this stance, you should progressively bring awareness back into your bodily functions. Wiggle your fingers and toes a little bit. Allow yourself to roll to one side and allow yourself to rest there for a few minutes. Take little steps to get yourself to a standing posture.
To achieve the greatest outcomes, try adding yoga to your usual treatment program in addition to your regular treatment plan.
Yoga may provide relief for some people, while it may not for others.
There are a variety of additional activities you may engage in to minimize your risk of migraines in addition to yoga.
- Maintaining a healthy diet. Chocolate, alcohol, and caffeine are examples of foods that should be avoided when suffering from migraines. Keeping your exposure to the sun to a minimum. Excessive exposure to bright lights and sunlight might trigger migraines. Keeping a daily routine is important. Try to maintain a consistent sleeping schedule, eat nutritious foods, and engage in regular physical activity.
Exercise and nutrition are important. Chocolate, alcohol, and caffeine are examples of foods that should be avoided when suffering from PTSD. Exposure to the sun should be limited. Intense lighting and direct sunlight can exacerbate migraines. Maintaining a daily routine. Maintain a consistent sleeping schedule, eat nutritious meals, and engage in regular physical activity.
10 Yoga Poses To Heal Migraines
The most recent update was made on March 24, 2020. If you are someone who suffers from painful migraines, you are familiar with the battle of trying to find anything, anything, to alleviate the discomfort. Take a look at these eight positions that can help you ease your migraines, as well as the reasons why they are so effective. While every person is different (and you should always consult a doctor if your migraines are interfering with your daily activities), putting out your yoga mat may be a good place to start to relieve your migraine symptoms.
- Bring your big toes together and walk your knees out wide to the width of your mat
- This is a standing pose. Afterwards, as you walk your fingertips towards the front of your mat, you should release your torso onto the ground between your thighs. Make a gentle contact with the floor with your forehead, and slowly rock your head from side to side to massage away the tension.
A excellent technique to relieve stress in your upper body is to hold the posture for a few minutes.
It also helps to open up your shoulders, back, and spine, which can help to enhance blood flow to your brain. In addition, by resting your forehead on the ground, you are activating pressure points in your forehead that can help to reduce migraines and headaches, among other things.
- A excellent approach to relieve stress in your upper body is to hold the position of child’s pose. It also helps to open up your shoulders, back, and spine, which can help to boost blood flow to your brain. Aside from that, by resting your forehead on the ground, you’re triggering pressure points in your forehead that can help to ease migraines and headaches.
According to Kelly Smith, E-RYT 500, creator of Yoga for You, switching between cat and cow poses not only helps to release stress in the upper body, but it also helps to increase blood flow and circulation. This increases the amount of oxygen available to your brain, which can alleviate some of the discomfort associated with your headache.
- Bring your sit bones into your thighs and extend your legs straight out in front of you
- Stretch your arms far overhead as you inhale, then fold forward from your hips, reaching for your shins or your feet as you exhale
- Ensure that your spine remains long as you fold and pull your forehead towards your toes
- If necessary, you may maintain a tiny bend in your knees to make this more accessible.
Extend your legs straight out in front of you while sitting on your sit bones. Stretch your arms far overhead as you inhale, then fold forward from your hips, reaching for your shins or your feet as you exhale. Continue to maintain the length of your spine as you fold and pull your forehead towards your toes—you may always maintain a tiny bend in your knees to make this more accessible; and
- Lie down on your mat with your feet hip-width apart and lean forward from your hips, releasing the crown of your head towards the ground. Allow your head and neck to hang heavy, and either place your palms on your mat or reach for your opposite elbows. If you notice any discomfort in your lower back or hamstrings, bend your knees just a little bit farther.
Is there another term for the ragdoll pose? Folding inward is a forward fold. In Smith’s words, “by allowing your head to bow towards the earth and releasing any tension from your neck and spine, the gentle embrace from gravity can help with your headache discomfort, as well as create space in your spine and neck.”
- Begin by assuming your tabletop position. To begin, tuck your toes under and pull your hips up and back, burying the heels of your feet into the mat. tuck your biceps in near to your ears and stretch your legs from the backs of your knees
- Allowing your head and neck to relax as you move your body back towards your thighs is recommended.
Downward dog is classified as an inversion because your heart is located above your head in this position. This implies that it has the potential to reverse your blood flow, resulting in an influx of newly oxygenated blood to your brain.
- Spread your legs straight up towards the ceiling while lying down (you may do this against a wall, if you want!) that your legs are perpendicular to the plane of your body
- Flex your toes back towards your face and allow your arms to hang by your sides
- This will help you relax.
Legs up the wall is a remarkably restorative position to be in. In the same way that your blood flows in the other direction in downward dog, your blood is now flowing in the opposite direction—towards your brain. Additionally, the more blood and oxygen that is sent to your brain, the less intense your headache may be.
- Put your feet firmly planted on the ground (such that your knees are pointed up) and your arms down by your sides while lying on your back. Lift your hips up towards the ceiling as you take a deep breath in. Maintain a healthy distance between your chin and your chest, and push the back of your head onto the mat.
One of the most common causes of migraines is stress. Tension in your shoulders and neck is a bad thing. As your heart is hoisted above your head, bridge position helps to calm your upper body while also increasing blood flow to your brain.
- In a reclining position, with your legs stretched out long and arms down by your sides, palms facing up, position yourself as follows: Completely relax every muscle in your body (including those in your face) and close your eyes
- Allow your breathing to become more intense. Keep your attention here for at least 2-5 minutes.
The state of savasana is characterized by full relaxation of the entire body, which is supported by the ground beneath you. Along with the deep breathing that comes with this stance, which provides oxygen to your brain, this release can aid in the reduction of your migraine. Yoga poses aren’t the only component of the practice that can assist with migraines, according to Smith, who also believes that breathwork can be quite effective in lowering pain. Are you unsure about where to begin? Among the breathing techniques she advocates is alternate nostril breathing, which she claims opens and relaxes the mind while also alleviating headaches.
Then, when you exhale through your left nostril, block it again with your right hand.
Phyllis Smith is a firm believer that practicing yoga and meditation can be beneficial in the treatment of migraines: “Studies have shown that practicing yoga and meditation can help to activate the parasympathetic nervous system and deactivate the amygdala (the pain and anxiety center of the brain), which can help alleviate headaches from tension and provide some relief from your pain,” she explains.
If you’re new to the mat, it’s always a good idea to talk with your doctor before getting started.
Always remember to practice consciously as well.
‘If something doesn’t seem right, don’t do it,’ says the author. Do you want to transform your interest in health and wellness into a rewarding career? Become a Certified Health Coach by completing this course. More information may be found here.
Struggling with migraines? This yoga can help
(CNN) Many people who suffer from migraines have the experience of waking up with a mild headache that develops into something unpleasant enough to interfere with everyday activities. According to a research published on Wednesday in the journal Neurology, adding a yoga practice to a patient’s treatment regimen may help to lessen the severity and frequency of those bothersome migraines, as well as how many drugs they need to take to alleviate the pain, according to the study. According to the National Institute of Neurological Disorders and Stroke, a migraine is characterized by intense pulsing or throbbing pain in one area of the head that can last for up to three days, as well as nausea, vomiting, and sensitivity to light and sound.
- Stress is the most prevalent reason for migraines to occur.
- Over 10 percent of the world’s population suffers from migraine headaches, making it the most frequent headache ailment in the world.
- According to the findings of the study, despite the fact that drugs are the first line of therapy for migraine patients, only approximately half of those who use them have success.
- He was not a participant in the research.
- In light of these conditions, researchers from the All India Institute of Medical Sciences (AIIMS) in New Delhi, India, investigated the efficiency of yoga when used in conjunction with migraine drugs in persons suffering from the condition.
- “Yoga reduces stress, and stress is a known trigger of migraine,” said coauthor Dr.
“It has a positive effect on mood and helps to reduce depression. It behaves in a similar manner to an anti-anxiety medication, and all of these medications are used to treat migraine.”
Participants at AIIMS were advised for a total of 10 minutes on a variety of lifestyle adjustments, including sleep, food, mental relaxation, and an exercise regimen. All patients were given a headache log book and instructed to fill it out daily with information such as the length of time their headaches lasted, their pain score, any associated illness, the location of the headache, any triggering activities or events, and the medications they were taking and their side effects. A total of 114 patients were divided into two groups: one group received simply medicine, while the other received medication as well as a standardized yoga module as part of their treatment plan.
- In order to complete the program in two months, they worked out at home five days a week with the assistance of a handbook for the yoga module.
- After three months of yoga practice, the yoga group experienced greater reductions in headache frequency and intensity than the medication-only group.
- Both assessments assess how migraines affect people’s ability to function in their daily lives.
- In contrast, none of those in the medication-only group were headache-free.
- ‘I thought it was a very good design in terms of the medicines,’ Russo added, because “all too often we see Western against Eastern or holistic treatment, and it shouldn’t be considered as such.” “demonstrated that they are mutually beneficial.
Yoga for stress relief
Depression, worry, tiredness, muscular tension, and sensory overload are all factors that contribute to migraines. Stress, on the other hand, has been identified as the most constant trigger associated with the disease, according to Russo. Yoga, according to the researchers, may be effective in the treatment of migraines for a variety of reasons that are related to physical, physiological, psychological, and neurological health. Yoga, according to Sharma, lessens the activity of the sympathetic nervous system, which regulates the body’s automatic response to stressful conditions by boosting heart rate and awareness while also delivering more blood to the muscles, he added.
- In addition to enhancing nitric oxide levels, which the body creates to relax blood vessels, increasing blood flow, and reducing blood pressure, according to a 2015 study the researchers referenced, practicing yoga may help to minimize migraine attacks by lowering blood pressure.
- Stress is held in place by tight muscles, which can result in migraines.
- The individuals in that research likewise saw a reduction in their MIDAS and HIT scores, as well as similar findings in terms of headache intensity and frequency, among other things.
- The current research indicates that exercise has therapeutic effects on migraines, but it can also trigger the pain associated with them by releasing proteins and other substances that cause intense inflammation in the brain or compensate for a lack of oxygen.
“I believe that migraine happens when the body’s homeostasis is disrupted, or in other words, when there is an imbalance in the body,” Russo explained. Yoga, it appears, helps to restore that equilibrium by lowering stress, which is what we believe drugs do.
A strategic yoga routine
Yoga has the potential to be a cost-effective and practical migraine treatment solution. Yoga, on the other hand, is more than simply exercise, according to Sharma; it is “exercise plus.” In the module, participants learned breathing, relaxation, and mindfulness methods that helped them move beyond the fitness component and into a state of “deep meditation, which may be seen as a spiritual practice as well,” according to Sharma. In addition, Sharma stated that “the yoga that we are familiar with is only the top of the iceberg,” and that “the more you practice, the deeper you go, the more benefit that you gain from yoga.” People who suffer from migraines and wish to attempt this yoga approach should consult with their doctor about whether or not they should use it as a complement to their current medication.
- Yoga therapist instruction is recommended before going out on your own, however this lesson is intended for complete novices.
- Instant relaxation methods were the next item on the list.
- Patients were taught quick relaxation methods in which they were instructed to pay attention to their abdominal muscles while breathing.
- Meditation is a discipline that should be followed.
- The program came to a close with pranayama exercises and positions that helped participants manage their breathing and calm down.
- The root term “prana” means life force, and the word “ayama” indicates expansion, therefore the practice of pranayama means to expand one’s vital energy beyond one’s typical restrictions.
- However, Sharma believes that incorporating yoga into treatment would assist patients and their doctors in moving toward complete wellbeing rather than simply treating the pain.
- The researchers interpreted the findings as proof that a “whole-person, integrative medicine approach” to treating migraines can be effective.
Effect of yoga as add-on therapy in migraine (CONTAIN)
The 26th of May, 2020; 94 (21) Article
A randomized clinical trial
Rajesh Kumar Singh,Deepa Dash,Manjari Tripathi and M.V.
Padma Srivastava are among the actors who have appeared in the film. Rohit Bhatia and Gautam Sharma are among the actresses who have appeared in the film. First published on May 6, 2020, DOI: 10.1038/srep.2020.6.
Objective The purpose of this study was to determine the effectiveness of yoga as an adjunct to standard medical care on clinical outcomes in migraine patients. Methods In New Delhi, India, researchers conducted the CONTAIN study, which was a prospective, randomized, open-label superiority trial with blinded endpoint assessment. The study was conducted at a single tertiary care academic institution. Patients recruited were between the ages of 18 and 50 years old and had been diagnosed with episodic migraine.
- The randomization was created by a computer using a variable block size and was kept secret.
- The outcomes were recorded by an assessor who was not aware of the participants’ identities.
- Secondary outcomes were changes in the Migraine Disability Assessment (MIDAS) score, the number of pills used, and the proportion of patients who were headache free.
- The study ran from April 2017 to August 2018.
- The baseline measurements were comparable between the two groups, with the exception of the yoga group having a greater mean headache frequency.
- Conclusion Yoga as an adjunct therapy in the treatment of migraine is superior than medical treatment alone.
- CTRI/2017/03/008041 is the ClinicalTrials.gov identifier for this study.
- According to this study, individuals with episodic migraine who practice yoga as an adjunct to medical therapy see reductions in headache frequency, severity, impact, and impairment.
Objective We wanted to see if using yoga as an adjunct to standard medical care may improve the clinical results of migraine sufferers. Methods It was a blinded endpoint assessment that was carried out at a single tertiary care academic institution in New Delhi, India, as part of the CONTAIN study, a prospective randomized open-label superiority experiment. Patients with episodic migraine who were enrolled were between the ages of 18 and 50 and were randomly assigned to one of two treatment groups: medical or yoga (1:1).
- During a three-month period, a preplanned yoga intervention was provided.
- Reduced headache frequency, headache severity, and Headache Impact Test (HIT)–6 score were the key outcomes measured.
- Results A total of 160 patients with episodic migraine were allocated to one of two groups: medical or yoga, between April 2017 and August 2018.
- The yoga group had a greater mean headache frequency than the control group, although the baseline measurements were comparable.
- Conclusion A study found that adding yoga to medical treatment for migraine was superior to medical treatment alone.
- CTRI/2017/03/008041 is the clinicaltrials.gov identifier.
Evidence is organized into categories. For individuals with episodic migraine, the findings of this study show Class III evidence that using yoga as an adjunct to pharmacological therapy can reduce the frequency and intensity of headaches as well as their effect and impairment.
- For a complete list of disclosures, visitNeurology.org/N. Financial support and disclosures considered relevant by the authors, if any, are included at the conclusion of the paper. Class of Evidence: NPub.org/coe
- CME Course: NPub.org/cmelist
- Class of Evidence: NPub.org/coe
- Accepted in final form on November 22, 2019 after being received on May 31, 2019.
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Do you have a headache coming on? It’s possible that it’s time to roll out your yoga mat. Yoga has been shown in several studies to provide headache and migraine sufferers with additional pain relief, making it an excellent addition to their pain-fighting armory. 1 For example, in a recent study of migraine sufferers, those who added a five-day-a-week yoga practice to their migraine management strategy saw greater relief than those who continued to use traditional treatment methods. A reduction in physiological stress was also confirmed by the researchers.
- According to the National Headache Foundation, tension-type headaches are the most prevalent kind of headaches, and they are often accompanied by tightness of the muscles in the back of the neck and on the top of the head and shoulders.
- 3 A single yoga practice might sometimes be sufficient to bring stress levels down to a comfortable level.
- “For the majority of us, there is simply too much going on at the same time, and our systems, our bodies, and our minds become overloaded as a result.
- “Yoga is a wonderful activity for reducing stress and tension in the body, which can help to alleviate headaches.”
Bend This Way: 5 Best Yoga Poses for Headache Relief
You’re about to have a headache. Unrolling your yoga mat could be a good idea right now. Yoga has been shown in several studies to provide headache and migraine patients with additional pain relief, making it a valuable addition to their pain-fighting arsenal of techniques. 1 As an example, in a recent study of migraine sufferers, those who added a five-day-a-week yoga practice to their migraine management strategy saw greater relief than those who continued to use traditional treatment techniques.
1 Because of this, stress has been shown to be a significant factor to both migraine and headache discomfort.
3 When it comes to stress reduction, a single yoga practice might sometimes be enough.
Most of us are just overwhelmed by the amount of information that is being shown to us at any one time.
- Kisan, Ravikiran, MU Sujan, Meghana Adoor, Raghavendra Rao, A. Nalini, Bindu M. Kutty, BT Chindanda Murthy, TR Raju, and TN Sathyaprabha are among the individuals who have contributed to this work. “Effect of Yoga on Migraine: A Comprehensive Study Using Clinical Profile and Cardiac Autonomic Functions,” according to the journal “Effect of Yoga on Migraine.” The International Journal of Yoga is a peer-reviewed journal that publishes original research on yoga. “Tension-Type Headache | National Headache Foundation,” Medknow PublicationsMedia Pvt Ltd, 2014. Web.
- “Tension-Type Headache | National Headache Foundation.” “Common Triggers – The Migraine Trust,” National Headache Foundation, n.d., 25 Oct. 2007. Web.
- “National Headache Foundation.” The Migraine Trust. N.p., n.d. Web.
- Huang, Fu-Jung, Ding-Kuo Chien, and Ue-Lin Chung. The Migraine Trust. N.p., n.d. Web.
- Huang, Fu-Jung, Ding-Kuo Chien, and Ue-Lin Chung. “Effects of Hatha Yoga on Stress in Middle-Aged Women: Journal of Nursing Research,” according to the journal’s website. LWW, n.d. Web
- LWW, n.d.
Tags: headache prevention, headache tips, and physical activity
Migraines Making Life Hard? Check Out 8 Yoga Poses for Migraines
Elizabeth Herman contributed to this article. I last updated my website on June 21, 2021. Do you suffer from migraines on a regular basis? These eight basic yoga positions for pain reduction and relief will be a hit with you. Try them out right now. Migraine is a neurological condition that affects the brain. It is associated with recurrent headaches varying in severity from mild to severe. In most cases, it only affects one-half of the brain and can last anywhere from two hours to more than two days.
In addition, nausea, vomiting, and pain exacerbation as a result of physical exertion are also frequent symptoms.
How do you treat migraines?
It’s possible that you’ve been suffering from excruciating pain, muscular tension, and aches for years. It’s possible that you’ve lately been diagnosed with migraine. If this is the case, there are alternatives to medicine that might assist you in overcoming your pain. Among these are vascular surgery and muscular surgery, to name a few of specialties. Additionally, occcipital nerve stimulation, Botox injections, beta-blockers, and antidepressants are also accessible as prevention strategies.
- Some of these procedures are associated with negative side effects.
- So, is there a natural technique to combat migraines that doesn’t involve harming the body in the course of doing so?
- There are various simple yoga positions for migraines that you may do at home.
8 yoga poses for migrainesheadaches
Yoga is an old method that encourages a more holistic way of life. It does this through the use of a variety of postures and breathing methods. It is a migraine treatment procedure that is free of adverse effects. Watch this video to learn about easy yoga techniques that may be used to relieve migraine symptoms. allow=”accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture; picture-in-picture; picture-in-picture; picture-in-picture; picture-in-picture; picture-in-picture” allowfullscreen=”” title=”Yoga For Migraine” In addition to the activities demonstrated in the video, doing the following postures for a few minutes every day will aid you in dealing with your next migraine episode, according to the manufacturer.
- Among the poses that are taught in yoga classes include Hastapadasana (Standing Forward Bend), Setu Bandhasana (Bridge Pose), Shishuasana (Child Pose), Marjariasana (Cat Stretch), Paschimottanasana (Two-Legged Forward Bend), Adho Mukha Svanasana (Downward Facing Dog Pose), Padmasana (Lotus Pose),
Benefits of each pose (yogaasana)
Here are just a handful of the advantages that each of these stances has to offer. Yoga is a fantastic source of energy and resilience, and it can be done anywhere. It prepares your body and mind to tackle the obstacles of everyday life, whether physical or mental. It assists you in avoiding painful responses such as headaches. The standing forward bend stimulates the neurological system by boosting blood flow to the brain and spinal cord.
It also has a calming effect on pain and the psyche.
The bridge posture has a calming effect on the brain and helps to relieve anxiety. The child’s position has a calming effect on the neurological system. It has been shown to be beneficial in the reduction of migraine-related pain. Cat stretch helps to enhance blood circulation while also calming the mind. The forward bend with two legs helps to relax the brain and decrease tension. This sitting yoga position is also beneficial for relieving headaches. The downward-facing dog position improves blood circulation to the brain and helps to relieve stress.
- Lotus posture is a great way to calm the mind and relieve headaches.
- This posture may be used to bring your yoga exercise to a close by lying down for a couple of minutes.
- Explain your predicament to your family, friends, and coworkers as thoroughly as possible.
- They’ll be more open-minded about your circumstance as a result of this as well.
- In no way should it be used as a substitute for medical treatment.
- These restorative yoga poses will help to minimize the severity of a migraine episode if you practice them regularly.
- To begin, take a few deep breaths and exhale, lay out the yoga mat, relax, and engage in some form of activity every day for a few minutes.
Yoga is beneficial for the development of the body and mind, but it is not a substitute for medical treatment.
If you have a medical problem, you should only practice yoga after consulting with your doctor and a Sri Sri Yogateacher.
If you are interested in learning more about becoming a yoga instructor, please visit this website.
When learning and practicing yoga, it is important to do so under the guidance of a certified instructor.
Yoga places a strong emphasis on the use of the breath.
When you stretch, it prepares your body for stretching and helps you to connect your actions with your mind and emotions.
You’ll learn about SKY Breath Meditation with this session.
Elizabeth Herman has been meditating for a long time.
She is also a certified yoga instructor and holds a PhD in English with specializations in Rhetoric and Composition, as well as Literature. She provides writing assistance to customers, lectures in the community, and works to make the world a better place.
What Yoga Poses Can You Do for Headaches?
Yoga might be beneficial if you suffer from frequent headaches or even migraines. The same as with most other forms of alternative medicine, there is no one magic yoga posture that can permanently eliminate your headaches. In order to be most successful, yoga must be performed continuously over a lengthy period of time as part of a comprehensive therapy strategy. Because many headaches are associated with stress and tension, the postures and breathing exercises that follow are designed to encourage mild stretching and relaxation, particularly of the neck, shoulders, and back.
If you are experiencing severe headaches, it is critical that you consult a doctor, since headaches can be an indication of other dangerous disorders such as cancer.
A Note on Iyengar
The bookLight on Yogaby B.K.S. Iyengar has an appendix titledCurative Asanas for Various Diseases, which is a list of therapeutic postures for various diseases. A variety of inverted and forward folding postures, including headstand, shoulderstand, plow, uttanasana, and paschimottana, are suggested for the relief of headache and migraine symptoms by BKS Iyengar. Although the effectiveness of inverting as a headache cure has not been demonstrated, it is important to note that it is not suggested during times when you are experiencing a headache.
Attention Migraine Sufferers: New Study Finds Yoga an Effective Form of Treatment
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. Migraines are much more than just a nasty headache, as anybody who has ever had one will attest to their severity. A migraine attack is accompanied by a slew of debilitating symptoms, which can include everything from depression and anxiety to sensitivity to light and sound, temporary loss of vision, numbness and tingling, and an inability to concentrate, not to mention nausea, vomiting, extreme fatigue, and the sensation of being hammered in the head by an icepick, among other things.
Migraines can be either episodic or chronic.
Using yoga as a complementary treatment to standard medical therapy for migraines, according to a recent study published in May 2020 in the medical journalNeurology, is an effective method of migraine treatment.
Yoga for Headaches is another option.
Furthermore, around 10% of migraine sufferers cease their prescriptions as a result of unfavorable side effects from their drugs.
Participants in the research who performed yoga in conjunction with their migraine medicine required less medication as a consequence, and they also had a significant reduction in both the intensity and frequency of their headaches, according to the findings.
Following four weeks of supervised sessions at a medical research center in New Delhi, India, the yoga participants practiced five sessions per week at home for the length of the study.
The researchers came to the conclusion that the yoga group received greater alleviation from migraine symptoms when used in conjunction with their medication than the medical therapy group alone.
In 2014, a research published in the International Journal of Yoga revealed similar results, indicating that when yoga therapy was used in conjunction with conventional treatment, individuals with migraine had a substantial improvement when compared to the control group.
The American Headache Society conducted another research in 2011 that looked at the prevalence of complementary and alternative medicine (CAM) among those who suffer from headache and migraine problems as a possible alternative to poor conventional treatment.
In addition, here are 13 Poses to Relieve Tension Headaches.