How to Manage Migraine: Everyday Advice and Relief During an Attack

How can I manage migraine?

Managing migraine often involves a combination of medical treatment, supportive daily habits and a plan for what to do during an attack.

Regular meals, a steady sleep routine and gentle movement may help some people between attacks. During an attack, following your medication plan and resting somewhere quiet and dim may help you find relief.

There is no single approach that works for everyone. The most useful plan is one that takes your symptoms, lifestyle and individual needs into account. At NOVA Head & Neck Physiotherapy, I take the time to listen to your story, understand how your symptoms affect you and create a plan tailored to your needs.

What is migraine?

Migraine is more than a headache. It is a neurological condition that can cause head pain alongside symptoms such as nausea and sensitivity to light, sound or smells.

Some people experience aura, which can include visual changes or other temporary neurological symptoms. Not everyone with migraine has aura, and symptoms can vary from one person to another.

If you experience recurring headaches and haven’t had them assessed, speak to your GP. Understanding your symptoms is an important first step towards finding the right support.

How can I manage migraine in everyday life?

There is no perfect routine that will prevent every migraine attack. Instead, try to focus on small, manageable habits that support your overall wellbeing.

Keep a steady routine where possible

Changes in your usual routine can be associated with migraine attacks for some people.

It may help to:

• Aim for similar sleeping and waking times.
• Eat regular meals and avoid skipping them.
• Drink water regularly throughout the day.
• Notice whether changes in your caffeine intake affect you.
• Exercise consistently and increase your activity or training load gradually.
• Adjust your screen brightness or colours if they feel uncomfortable, and wear sunglasses outdoors when bright light is bothering you.

Life doesn’t always follow a set routine, so try to think of these as helpful foundations rather than strict rules.

Build movement gradually

When you live with migraine, knowing how much activity is right for you can feel difficult.

Between attacks, start with something manageable, such as a short walk or another activity you enjoy. You can gradually build up the time or intensity at a pace that feels right for you.

Your energy and activity levels may vary from day to day, and that’s okay. If exercise regularly brings on symptoms, or you’re unsure where to start, speak to your GP. You can also contact me at NOVA Head & Neck Physiotherapy for advice about building activity at a manageable pace.

Take regular movement breaks

If you spend a lot of time sitting, working at a screen or driving, try to change position throughout the day.

A movement break could be as simple as:

• Standing up and walking around.
• Gently rolling your shoulders.
• Moving your neck comfortably from side to side.
• Taking a short walk outside.

You don’t need to force a stretch or push through pain. The aim is simply to give yourself an opportunity to move and change position.

Keep a simple migraine diary

A migraine diary can help you and your GP build a clearer picture of your symptoms. It doesn’t need to be complicated or time-consuming.

You could make a note of:

• When your attacks happen and how long they last.
• Your symptoms and how they affect your day.
• Any medication you take and how well it works.
• Anything else you notice, such as changes in sleep, routine or your menstrual cycle.

Patterns can be helpful, but migraine attacks don’t always have an obvious trigger. Try not to put pressure on yourself to find a reason for every attack. Some things that seem like triggers can also be early signs that an attack is already developing.

You can find a migraine diary from Migraine Ireland here.

Ask for support

If migraine is affecting your work, relationships or daily life, speak to your GP. They can help you review your symptoms and discuss treatment options.

If you already have a plan but it isn’t working well enough, you can ask for it to be reviewed. You don’t have to wait until your symptoms become unbearable before seeking help.

What should I do during a migraine attack?

When an attack starts, follow your own treatment plan and try to make yourself as comfortable as possible.

Follow your medication plan

If your doctor or pharmacist has recommended medication for your migraine, follow their advice on when and how to take it. Timing can make a difference, and the right timing can depend on the medication.

If you’re unsure, ask your doctor or pharmacist. Do not exceed the recommended dose.

If your medication isn’t helping, or you find that you need it often, arrange a review with your GP or pharmacist. Using some headache medicines too frequently can contribute to medication-overuse headache.

Reduce light, noise and other stimulation

During an attack, you may become more sensitive to light, sound, screens or smells.

If possible, find a quiet, dimly lit space where you can rest. You might also find it helpful to put your phone away for a while, reduce background noise or ask someone around you to help make the space more comfortable.

Find what feels soothing

Some people find a comfortably warm heat pack helpful, particularly if their neck or shoulders feel tense. Others prefer a cool pack.

Wrap the pack in a towel, avoid direct contact with your skin and remove it before sleeping. Choose whichever feels comfortable for you.

Allow time to recover

Even when your head pain begins to ease, you may feel tired, drained or find it difficult to concentrate. This recovery period can be part of the migraine experience.

If you can, give yourself time to rest and return to your usual activities gradually.

Can neck pain be associated with migraine?

Yes. Some people experience neck pain or stiffness alongside migraine. You may notice discomfort in your neck before, during or between attacks.

Neck pain can have different causes, and experiencing it doesn’t automatically mean that your neck is causing your migraine. An individual assessment can help you understand your symptoms and whether physiotherapy may be appropriate for you.

Can Neck Pain Cause Headaches? Understanding Headaches That Come From Your Neck

Can physiotherapy help with migraine?

Some people living with migraine also experience neck pain, jaw discomfort or stiffness around their head and neck. These symptoms can be frustrating, especially when you’re unsure how they relate to your headaches.

At NOVA Head & Neck Physiotherapy, I can assess your neck, jaw and upper back, discuss how your symptoms affect you and develop a plan based on your individual needs.

Depending on your assessment, this may include:

• Gentle movement and exercises.
• Treatment for associated neck or jaw symptoms.
• Advice on building activity at a manageable pace.
• Practical strategies to help you manage your symptoms.

Physiotherapy may be one part of your support alongside your GP’s medical care. We’ll discuss whether physiotherapy is likely to be appropriate for you. You can read more about headache and migraine physiotherapy at NOVA.

When should I speak to my GP about migraine?

Speak to your GP if:

• Migraine is affecting your daily life.
• Your attacks are frequent or becoming more difficult to manage.
• Your current treatment isn’t helping enough.
• You find that you need medication for attacks often.
• You experience recurring headaches and are unsure of the cause.

Your GP can review your symptoms, discuss treatment options and arrange further assessment if needed.

Frequently asked questions