Yoga for migraines

Migraines are more than headaches.

Anyone who doesn't have migraines simply associates this word with a headache. And those who have it are often ashamed to say that it's that time again because they don't feel like they're being taken seriously. It's just a headache.

But migraines are so much more than just a headache. Migraines are a serious and, above all, chronic neurological disease. Those affected don't just suffer from headaches, their entire body is affected. You feel tired, sometimes completely exhausted. There is often nausea, even to the point of vomiting. Some sufferers also have diarrhea during the attack, some feel cold, trembling or have chills.

There are often accompanying symptoms such as sensitivity to light or noise, and some smells can also be perceived as disturbing or even unbearable. During an attack, those affected often have neck pain, but body aches like those caused by the flu can also occur.

People who have a so-called aura can also experience neurological deficits such as visual or perceptual problems, speech problems and paralysis.

And the pain of a migraine cannot be compared to the “normal” headache you get when you haven't drunk or slept enough. The headache of a migraine often feels like your head is exploding. It hammers, throbs and pulsates. The feeling is almost unbearable.

When all of this comes together, it's no wonder that people with a migraine attack just want to go to bed, turn everything dark and want some peace and quiet. And even if all of these circumstances are met, usually only medication really helps you get through a migraine attack.

How can yoga help?

In migraine therapy, a distinction is made between acute therapy and so-called prophylaxis, i.e. preventative therapy that is used regularly to reduce the frequency of migraine attacks. Painkillers or special medications that only work on migraine headaches are used acutely. There are also various medications for prophylaxis that have been proven to reduce the so-called attack frequency. But it's not about medication here and now.

Yoga would be classified as a non-medicinal prophylactic measure. Neurologists recommend relaxation methods (particularly progressive muscle relaxation according to Jacobsen), regular moderate endurance sports and a change in lifestyle with adherence to certain daily routines as non-drug measures. This is because this combination has been tested and effective in studies. Stress reduction is also a big topic, as stress is an important trigger for migraines.

Yoga works here on all three levels. If you practice regularly, you will learn to relax with yoga. But the body is also challenged and, last but not least, the attitude towards the body and life often changes through regular yoga practice. Over time you become more mindful of yourself and your environment, learn to perceive your needs again and take better care of yourself. Above all, many migraine sufferers have forgotten this or never really learned it.

Which yoga works for migraines?

What can generally be said is that calm yoga styles are better than sweaty ones. It is now assumed that migraine attacks occur due to an energy deficit in the brain. Unlike “normal” brains, the migraine brain is constantly under power. It does not adapt to new or stressful situations as quickly as the brains of people without migraines and therefore uses significantly more energy. You can look at it very pragmatically like this: If the energy stores are empty, an attack occurs. Demanding yoga styles such as Vinyasa yoga or hot yoga use a lot of energy and can therefore drive the brain into a deficit. Styles that involve practicing mindfully, such as classic Hatha yoga or Yin yoga, are usually more suitable.

At first, people with migraines quickly feel overwhelmed by such styles, but if they stick with them regularly, they will notice how good it is for them. It's not just the physical aspect of these styles that has an impact here. It is not for nothing that they say:

"Yoga is meditation in movement".

The brain can relax very well by just being busy with movement. In addition, through slow styles you will learn to perceive the body's needs more consciously again.

Migraines and fascia

Yin yoga also has a positive effect on the fascia. I have heard from so many migraine sufferers that they are absolutely certain that their migraines come from the cervical spine. This is because they have pain in the shoulder and neck area during the attack, but usually also on headache-free days.

Why is that?

People with migraines tend to tense their shoulder and neck muscles more during the attack. It's almost like they're ducking the attack. This simply happens reflexively due to the pain. The more often you have migraines, the more often you tense up the muscles in your neck. In the long term, this leads to a hardening and sticking of the connective tissue coverings around the muscles, the so-called fascia. In the long term and if left untreated, this leads to chronic pain.

By holding the individual asanas for a long time, Yin Yoga has a very deep effect on the fascia. First the muscles let go, then you reach the fascia. The neck pain becomes less. Less pain means less stress and that always has a positive effect on migraines.

Can it be proven that yoga works?

A study published in 2014 showed that regular yoga practice together with medication is more effective than medication alone. In addition to yoga postures (asanas), breathing exercises (pranayama) and deep relaxation (savasana) were also used here. Not only was the frequency of migraines reduced, the quality of life of the study participants also improved. Unfortunately, this is only a very small study with a few participants and therefore has little significance. But it's a start to proving that yoga works.

It would be important to repeat such studies with larger numbers of participants, as unfortunately in Germany it is usually the case that health insurance companies only pay for what has been proven to work (i.e. in studies). And I think it is absolutely necessary that health insurance companies fully cover yoga for migraine patients. Yoga is an expensive affair (on average €15 per yoga class) and I think that it shouldn't depend on the salary of the migraine sufferer to be able to do something effectively against his headaches.

My 3 yoga tips for you

• Incorporate a regular practice!

Regularity is much more effective than duration. It's better to practice 15-20 minutes every day than to go to the studio once a week or even less often and practice for 90 minutes. A regular routine has a calming effect on the brain. It has something that it can rely on and where it doesn't have to worry about planning.

• Find your time!

There are often very strict recommendations as to when to practice. One says in the morning, the other in the evening. I think it's important that your yoga practice fits into your daily routine. If you think you absolutely have to do it in the morning, but perhaps you have a small child or are simply a late riser, then you get stressed. Stress gives you migraines again and you'll quickly give up on your yoga practice because you don't enjoy it. So find out for yourself when the right time is and don't be upset if it doesn't work out at all on one day. Tomorrow is a new day.

• Never omit Savasana!

Especially at home, when no one is watching, we tend to leave out Savasana (the final relaxation) or keep it very short because our thoughts are already on the next thing we need to do. But an extended Savasana is the be-all and end-all of an effective yoga practice. Integration occurs in Savasana. Your body processes the practice and the built-up prana (life energy) is distributed throughout the body. The deep relaxation in Savasana also has a positive effect on migraines. So plan enough time for Savasana to really benefit from your practice.

And now I wish you a wonderful and, above all, migraine-free time.

Namaste, your Nadine

Dr. Nadine Webering lives in the Ruhr area, is a neurology specialist, yoga teacher, blogger and is currently completing a diploma in traditional Indian medicine (Ayurveda). Her vision is to treat her patients, especially those with migraines, holistically using a combination of Ayurveda, yoga and western medicine and to help people return to a life full of self-efficacy and health. Nadine also offers an online program for migraine sufferers and online coaching. You can find out more about Nadine on her website or on Instagram .

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