Managing Migraines: Triggers & How To Find Relief

Migraines are more than just headaches—they are neurological conditions that can cause intense, debilitating pain, along with other symptoms such as nausea, light sensitivity, and visual disturbances. For many, migraines disrupt daily life and can last anywhere from a few hours to several days.

While there is no definitive cure, effective treatments—including physical therapy—can help reduce the frequency and intensity of migraine attacks. Read on to learn more about common triggers, treatments, and expert-backed strategies for migraine relief.

What Are Migraines?

Migraines are complex neurological disorders that involve abnormal brain activity, affecting nerves, blood vessels, and chemicals in the brain. They typically progress through four phases:

1. Prodrome – Early warning signs such as fatigue, mood changes, or food cravings.
2. Aura – Visual disturbances, tingling sensations, or speech difficulties (not experienced by all migraine sufferers).
3. Headache – Throbbing or pulsating pain, often on one side of the head, accompanied by nausea and sensitivity to light/sound.
4. Postdrome – Fatigue and confusion after the migraine subsides.

For a deeper understanding of migraine types and progression, check out Mayo Clinic’s guide to migraines.

Common Triggers of Migraines

Migraines can be triggered by a variety of environmental, dietary, and lifestyle factors, including:

• Stress and anxiety
• Hormonal fluctuations (such as those related to menstruation or pregnancy)
• Certain foods and drinks (e.g., caffeine, alcohol, processed foods)
• Sensory stimuli (bright lights, loud noises, strong smells)
• Weather changes (barometric pressure shifts)
• Sleep disturbances (lack of sleep or irregular patterns)

Identifying and tracking triggers can help individuals manage migraine attacks more effectively.

How Can Physical Therapy Help?

Physical therapy can be an effective component of migraine management, particularly for individuals who experience cervicogenic headaches or tension-related migraines. A physical therapist in NYC or your local PT clinic near you can provide:

• Postural correction – Addressing neck and upper back misalignments that contribute to migraines.
• Manual therapy and massage – Techniques to relieve tension in the neck, shoulders, and jaw.
• Exercise therapy – Strengthening and stretching routines to improve blood flow and reduce muscle tightness.
• Vestibular therapy – Specialized techniques for migraines related to dizziness and balance issues.
• Stress management strategies – Breathing exercises and relaxation techniques to minimize tension-related migraines.

Lifestyle and Self-Care Tips for Migraine Management

In addition to professional treatment, making certain lifestyle changes can help reduce migraine frequency and severity.

1. Maintain a Consistent Sleep Schedule

Irregular sleep patterns can trigger migraines. Aim for 7–9 hours of quality sleep per night.

2. Stay Hydrated

Dehydration is a common migraine trigger. Drinking enough water throughout the day can help prevent attacks.

3. Practice Stress Reduction Techniques

Activities such as meditation, deep breathing, or yoga can help lower stress levels and decrease migraine occurrences.

4. Adjust Your Diet

Identifying and eliminating food triggers—such as caffeine, artificial sweeteners, and processed meats—can reduce migraine episodes.

5. Manage Screen Time

Extended exposure to screens can cause eye strain and light sensitivity, which can contribute to migraines. Using blue-light filters and taking breaks can help.

When to See a Doctor or Physical Therapist

If migraines are frequent, severe, or interfere with daily life, it’s essential to seek professional help. A doctor may recommend medications, lifestyle changes, or imaging tests to determine the root cause.

A physical therapy place near you specializing in headache management can develop a tailored treatment plan to reduce migraine-related discomfort and improve quality of life.

Final Thoughts

Migraines can be debilitating, but with proper management—including physical therapy in NYC—you can regain control and reduce their impact. If you’re looking for expert guidance, easily find and book a physical therapist near you now on MotionSync that can address the root cause of your pain.