Headache No More: 11 Effective Migraine Management with PT & OT Techniques

Migraines can affect your daily life, but incorporating physical and occupational therapy can help reduce their impact. Here are some tips to manage migraines effectively:

1. Know Your Triggers

• Common triggers include stress, bright lights, certain foods, poor posture, and repetitive movements.

• Keep a journal to track your migraines and what might be causing them.

2. Stay Hydrated

• Drink water throughout the day to avoid dehydration, a common trigger.

• Limit drinks with caffeine or sugar that can worsen symptoms.

3. Get Enough Sleep

• Stick to a consistent sleep schedule, even on weekends.

• Use relaxation techniques before bed, like deep breathing or progressive muscle relaxation.

4. Incorporate Physical Therapy

• Posture Training: Poor posture can strain your neck and shoulders, leading to migraines. A physical therapist can teach you how to sit, stand, and move correctly.

• Stretching and Strengthening: Gentle stretches and strengthening exercises for the neck, shoulders, and upper back reduce tension and prevent migraines.

• Manual Therapy: Hands-on techniques, like massage or joint mobilization, can relieve muscle tightness and improve blood flow.

• Movement Strategies: Learn exercises that improve mobility and reduce stiffness, especially in the neck and upper body.

5. Incorporate Occupational Therapy

• Ergonomic Adjustments: An occupational therapist can help you set up your workspace to reduce strain on your body. For example:

  • Adjusting your desk and chair height.

  • Positioning your computer screen at eye level.

• Activity Pacing: Learn to balance your tasks and take breaks to avoid overexertion.

• Stress Management: Occupational therapists can teach relaxation techniques, like guided imagery or mindfulness, to lower stress levels.

• Daily Task Modifications: They can show you ways to perform daily activities with less physical strain, like using adaptive tools or proper lifting techniques.

6. Eat Regularly

• Don’t skip meals, as low blood sugar can trigger migraines.

• Eat healthy snacks like fruits, nuts, or whole grains to maintain energy levels.

7. Manage Stress

• Practice relaxation techniques such as yoga, deep breathing, or meditation.

• Both physical and occupational therapists can teach you stress-relief exercises tailored to your needs.

8. Use Hot or Cold Therapy

• Apply a cold pack to your forehead or neck to ease migraine pain.

• Try a warm compress or heating pad for muscle relaxation.

9. Exercise Regularly

• Engage in low-impact activities like walking, swimming, or yoga, which can improve blood flow and reduce stress.

• Work with a physical therapist to create a safe and effective exercise plan.

10. Create a Calm Environment

• When a migraine starts, rest in a quiet, dark room.

• Use tools like noise-canceling headphones or blackout curtains to block triggers.

11. Talk to a Healthcare Provider

• Consult your doctor if migraines are frequent or severe.

• Work with both physical and occupational therapists to develop a personalized plan to manage symptoms.

By combining physical therapy to reduce muscle tension and improve posture with occupational therapy to modify your environment and habits, you can better manage migraines and feel more in control of your life! Call our office at 315-810-2423 or email us at info@brainbodybetter.com with questions.