Can Weightlifting Help with Migraine Symptoms? Get the Facts

Weightlifting may be an ideal form of exercise for migraine. It’s important to check with a doctor, know your triggers, and find the right movements that work with your body — not against it.

Exercising with any chronic illness is tricky, and chronic migraine adds an extra level of difficulty due to how easily movement can trigger an episode.

Living in fear of pain often makes starting an exercise routine feel too intimidating to take on, let alone maintain when an overzealous session kicks off a flare-up.

Never fear, though! It’s possible to create a weightlifting routine that works for your body.

The crucial part is creating a strategy that fits the individual instead of following exercise routines built to fit anyone — especially those without chronic illnesses.

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How does migraine affect people’s daily lives?

“Migraine, whether chronic or occasional, can significantly impact overall well-being,” says general practitioner Giuseppe Aragona, MD of Prescription Doctor. “The pain, associated symptoms, and unpredictability of migraine attacks can lead to disruptions in daily life, affecting work, relationships, and emotional health.”

When it comes to exercise, migraine is an almighty beast to wrestle with, especially if lights or movement trigger episodes for you.

“It has affected my ability to access spaces like public gyms because these spaces almost exclusively come with very bright lights and very loud music,” says Abi Stevens, a freelance illustrator with chronic migraine. “As light and sound are two of my worst triggers, both of those things are physically painful for me.”

Stevens shares that it isn’t just the environment that makes working out a challenge.

“I also have to be careful about what kind of movement I do because if my neck and shoulder muscles seize up after exercise, it often triggers some of my worst attacks,” she says.

Because of the unpredictability of migraine, identifying the right way to move your body is crucial. What works for one person with migraine might not work for you.

“Strenuous exercise, particularly weightlifting, should be approached cautiously, considering the strain it may put on the body during a migraine episode,” says Aragona.

Is weightlifting good for you when you have migraine?

Strength training through weightlifting is one of the best types of exercise you can do for long-term health, particularly for functionality and mobility.

A 2022 study reviewing historical data researching the impact of exercise on migraine showed that strength training was the most effective form of exercise for reducing the frequency of migraine.

Due to its efficiency, weightlifting is a great option to start using exercise to manage and reduce your migraine.

However, it’s easy to say this when speaking to someone without any health issues. Strength training alongside migraine requires exercising with a little more caution.

“Lifting weights during a migraine episode may not be safe due to the potential increase in pain and discomfort,” says Aragona. “It’s essential to prioritize rest and self-care during an active migraine.”

Yet here’s another caveat: exercise is beneficial for long-term health and mental well-being. So, making it a priority could be transformative for your overall health.

How to move past the fear of weightlifting

“Chronic pain, including that caused by migraine, can influence one’s approach to exercise, potentially leading to the development of kinesiophobia, a fear of movement,” says Aragona.

“To address this, individuals should gradually reintroduce physical activities, working with healthcare professionals like physical therapists who can provide guidance on managing pain and building confidence in movement,” he adds.

If kinesiophobia is interfering with your exercise aspirations, start extremely slowly. You don’t need to be an Olympian overnight.

Fear might not just manifest as a fear of movement; perhaps the environment itself feels too triggering.

“For a long time, I avoided the gym entirely because I knew I was going to struggle with the lights and the music and because I wasn’t confident in how to use a lot of the equipment,” says Stevens.

No matter what gym gatekeepers may say, the gym is for everyone. We all pay the same membership fees, so don’t allow preconceived notions or outside judgments to stifle your training.

Anyone, at any age or ability, can lift weights, as long as they start slowly armed with the right knowledge.

How to weightlift safely with migraine

“Adapting a workout routine to accommodate migraine involves understanding personal triggers and choosing exercises that are less likely to induce attacks,” says Aragona.

This involves three elements:

• consistency
• moderation
• awareness of individual limitations

These are “key to preventing overexertion and potential migraine triggers,” Aragona says.

Learn to work with your body, not against it

Avoid pushing yourself through punishing workouts just to get it done. It’s not worth the resulting flare-up, particularly if you start working out during a migraine episode.

“Anyone with chronic migraine who wants to exercise should ease themselves in gently and pay careful attention to how their body responds to different types of exercise,” says Dom Thorpe, a fitness expert for people with disabilities and chronic illnesses.

Track your symptoms

Try adding an extra column to your migraine diary — and start one if you haven’t already. It’s a great way to keep track of symptoms, including how you respond to exercise. Record how your body responds to different stimuli and adjust each workout accordingly.

Stevens and her trainer used this strategy to come up with a solution to her back pain.

“We came up with a routine … and tailored it each time I went in according to how I’d responded,” she says. “For example, some exercises repeatedly triggered my migraine, so we either reduced the starting weight and number of reps for a gentler, gradual increase or replaced that exercise with something else.”

Figuring out the right movements for you

“Don’t compare what you’re doing to what other people are doing in the gym; everyone has a different schedule and goal,” says Stevens. “You have to meet your body where it’s at and focus on your progress to make sure you don’t rush into new or more strenuous activities before you’re ready for them.”

Start with basic cardio and the lightest dumbbells you can find. Consult your doctor or a personal trainer to identify the best approach.

Avoid using a barbell or placing any weight directly on the neck, upper back, or shoulders. These common trigger points may be particularly sensitive when strength training with migraine.

“Try to avoid leaning forward or bending over, as it can [worsen] post-migraine head pain, or the postdrome,” adds Thorpe. “High-impact activities such as jumping or bounding should be kept to a minimum.”

He also suggests avoiding your maximum weight capacity during the postdrome phase.

How to find the right personal trainer when you have migraine

It might take a little “dating” to find the right trainer for you.

“Understanding chronic illness for people who have no firsthand experience can be challenging,” says Thorpe. “Be prepared to explain your symptoms very clearly to whichever fitness professional you choose to work with.”

Set clear boundaries

Part of the culture of weightlifting can be to push your body for the best results, but this will not work for anyone with a chronic illness. Warn your trainer ahead of time that you can’t push beyond pain barriers.

“Red flags to watch out for are people offering cures or miracle solutions to your condition,” adds Thorpe. “You want someone who knows how to work with your symptoms in mind, not someone who claims to be able to eradicate them.”

Remember, you’re in control

It may feel as though your migraine is in the driving seat, but it’s your feet on the pedals.

“It’s both cathartic and empowering to work out after a migraine flare because it gives back a sense of control,” says Stevens. “It’s a reminder that my body is mine, even if I don’t always get to decide what it does.”

Takeaway

Migraine doesn’t mean you have to give up on exercise, including weightlifting.

In fact, exercise may even have benefits for migraine, but it’s important to listen to your body and respect your limitations as you embark on your strength training journey.