5 Tips for Managing Migraines During Pregnancy and the Role of Osteopaths

migraine relief migraine triggers osteopathy physiotherapy pregnancy stress management women's health Sep 12, 2023

Pregnancy is a journey encompassing a plethora of physical changes, but it may also bring the unpleasant companion of migraines and headaches for some women. Due to limited available treatments for both the mother's and the unborn child's health, these headaches can be difficult to deal with. In this post, we're offering up five tips for controlling migraines successfully while pregnant, giving expecting mums crucial information and real-world experiences.

1. Identify and Avoid Triggers

Migraine triggers differ from person to person, and pinpointing them is essential for successful therapy. Here are a few typical triggers, some instances, and some avoidance tactics:

Hormonal Fluctuations:

Pregnancy-related hormonal changes have been shown to be a substantial migraine trigger. During the first trimester, when hormones are quickly changing, many women get migraines. Concentrate on avoiding other stressors and keeping a regular schedule to help balance your hormone levels.

Dietary Triggers:

Some expectant women discover that certain foods cause migraines. Foods with additions like monosodium glutamate (MSG) or foods containing tyramine, such as aged cheese, might be the cause. Keep a food journal to spot offenders and steer clear of them. Choose fresh, unprocessed meals, and carefully read labels to identify any hidden triggers.

Caffeine Intake:

Although excessive caffeine use is not recommended, caffeine withdrawal can also cause migraines. Consume caffeine in moderation. If you usually drink one cup of coffee every day, keep doing so, but try not to overdo it. Pay attention to any occult caffeine sources as well.

Stress and Anxiety:

Emotional stress is a frequent migraine trigger, making the stress that comes with pregnancy, more intense. Practise stress-relieving methods such as prenatal yoga, progressive muscle relaxation, or deep breathing. Ask for assistance from loved ones, and be upfront with your healthcare practitioner about stressers.

Dedicate care to identifying your unique migraine triggers and putting customised avoidance strategies into action, as you may significantly reduce the frequency and severity of migraines during pregnancy. In this process, keep in mind that keeping a comprehensive migraine record might be useful. This will enable you to pinpoint specific triggers and track how well you are handling them.

2. Maintain a Consistent Routine

Hormonal changes are one of the many changes your body goes through throughout pregnancy. To stabilise these variations and reduce the incidence of migraine attacks, a dependable routine must be established and maintained.

Sleep Routine:

Create a regular sleep schedule by going to bed and waking up at around the same times every day, including on the weekends. By enhancing sleep quality and controlling hormones, regular sleep patterns can reduce the frequency of sleep-related migraine triggers.

Balanced Meals:

Plan balanced meals every day that include a range of carbohydrates, proteins, and healthy fats. Skipping meals or going too long without eating can result in low blood sugar, a common migraine trigger. Blood sugar levels can be stabilised by eating regular, wholesome meals.

Exercise Schedule:

Include gentle exercises like swimming or pregnancy yoga in your routine, and decide how many sessions work for you each week. Regular exercise improves blood flow, reduces stress, and releases endorphins, which have a natural analgesic effect.

Hydration Routine:

Make it a habit to drink a certain amount of water each day at specified times. Dehydration is a well-known migraine trigger. By frequently drinking water, you reduce your risk of getting a migraine.

Maintaining a regular routine while pregnant helps you manage migraines and promotes your general wellness as well as the wellbeing of your child. It's important to remember that every pregnancy is unique, and routines should be tailored to your particular needs. Speak with your healthcare provider to ensure that your habits are compatible with how your pregnancy is progressing and any medical conditions.

3. Learn How to Manage Stress Effectively

Because of the emotional and physical changes that occur during pregnancy, stress can be particularly challenging. Considering that stress is a well-known migraine trigger, managing it effectively is crucial for migraine prevention. Mummies, here are some techniques for you to manage stress:

Deep Breathing Exercises:

Make it a habit to practise deep breathing exercises throughout the day and when taking breaks. Take a few deep breaths in through your nose, hold them for a moment, and then slowly exhale through your mouth. Exercises that soothe the nervous system and lower tension can help prevent migraines brought on by stress.

Prenatal Yoga:

Try a prenatal yoga class. Prenatal yoga integrates physical postures with breathing exercises and meditation to encourage relaxation and reduce stress.

Mindful Breathing During Daily Tasks:

Whether you're cleaning at home or standing in line, consider integrating mindful breathing into your daily routine. Using this, you can control your tension and prevent it from progressing during the day.

Creative Outlets:

Writing, crafting, painting, and other forms of creative outlets are good for stress reduction. You can express yourself and relax, which will help you divert your attention from stress.

Stress management is a very personal experience, so finding strategies that work for you is crucial. By including a number of stress-reduction techniques into your daily routine, you may create a thorough plan for lowering stress and minimising its influence on pregnant migraines. For information on the procedures that are most appropriate for your particular set of circumstances, speak with your healthcare practitioner.

4. Rest and cold compresses

Applying a cold compress to your forehead or neck can help reduce pain and suffering by constricting blood vessels and reducing inflammation. When combined with rest in a quiet, dark environment, this can offer a beneficial reprieve from the discomfort of a migraine. These steps not only aid in the relief of acute migraine symptoms but also hasten the healing process, enabling you to get back to your regular activities with more comfort and clarity.

5. Consult Your Healthcare Provider

It is crucial to speak with your doctor about how to handle migraines while pregnant. They may provide you individualised advice on safe treatment alternatives and suggest treatments catered to your particular circumstances. Healthcare professionals can guide you through the challenges of controlling migraines while pregnant, protecting the health of both you and your unborn child.

Physiotherapists and osteopaths can be helpful for pregnant women who suffer from migraines. They can provide non-pharmacological methods for treating pain and decreasing migraine frequency. Physiotherapists and osteopaths can treat the musculoskeletal issues that are often migraine triggers utilising manual therapy, exercise prescription, and posture correction.

These practitioners can offer advice on posture corrections, moderate stretches, and relaxation techniques that help reduce tension and the chance of migraine development. Physiotherapists and osteopaths can work together with your healthcare practitioner to manage your migraines holistically while you are pregnant, enhancing your wellbeing throughout this journey.

Pregnancy Care at Melbourne Headache Solutions

At Melbourne Headache Solutions, we are dedicated to helping pregnant women properly manage their migraines during this time. Physiotherapists and osteopaths with exceptional skills, who are also qualified Clinical Pilates Instructors make up our team. We provide a distinctive approach to migraine management that fits the demands of expecting mums thanks to our specialised experience.

We are aware of the delicate balance necessary when treating migraines during pregnancy. Women who schedule an appointment with us have access to professional advice on musculoskeletal health and pain management. Musculoskeletal conditions that may be contributing to migraine triggers can be recognised and treated by our physiotherapists and osteopaths. Also, their competence as Clinical Pilates Instructors enables them to develop customised workouts that promote posture, decrease muscular stress, and improve general well-being. When performed under their supervision, clinical Pilates gives pregnant mums a safe and efficient technique to strengthen their bodies and control migraine-related suffering.

Our dedication to the health of expectant mothers goes beyond conventional methods. We understand that every pregnancy is different, therefore, our practitioners collaborate closely with you to develop a personalised plan that suits your particular requirements and preferences. Our staff are here to help you every step of the way, whether you're looking for migraine symptom relief, increased physical comfort, or a complete approach to well-being throughout your pregnancy. Make an appointment with one of our devoted experts now to take the first step towards a more relaxed and happy pregnancy.

Conclusion

It takes a diversified strategy that puts the health of the mother and child first to manage migraines during pregnancy. Pregnant women may traverse this particular problem with the help of the five strategies presented, which include recognising and avoiding triggers, establishing a routine, managing stress, using cold compresses and relaxation techniques, and talking with healthcare professionals. These methods enable expectant mothers to take charge of their migraine symptoms, lessen the frequency and intensity of episodes, and improve their pregnancy journey.

If you're an expecting mum in need of specialised support, Melbourne Headache Solutions is here to help. Our team of dedicated physiotherapists and osteopaths specialise in developing migraine treatment programmes that are tailored to the unique requirements of pregnant mums. To get started on your journey to a migraine-free pregnancy and a better, happier you, make an appointment with one of our practitioners today.