Oct 1, 2026
Migraine Triggers: Identifying and Managing
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT
Migraines are more than just severe headaches. They can involve throbbing or pulsing head pain, nausea, sensitivity to light and sound, dizziness, and visual changes.
For many, migraines seem to appear without warning. Certain factors can increase the likelihood of an attack. Learning to recognize your personal migraine triggers can be an important step toward reducing their frequency and severity.
What Is a Migraine Trigger?
A migraine trigger is something that may increase the likelihood of developing a migraine attack. Trigger doesn't necessarily cause a migraine every time you encounter it. Instead, it may contribute to reaching your individual "migraine threshold." When several factors occur at the same time, an attack may become more likely.
Common Migraine Triggers
1. Stress
Stress is one of the most commonly reported migraine triggers. Interestingly, migraines can also occur when stress suddenly decreases such as after completing a major project or beginning a vacation.
Try: Incorporating regular relaxation strategies such as walking, breathing exercises, meditation, stretching, or gentle exercise.
2. Poor Sleep
Too little sleep, too much sleep, or inconsistent sleep schedules may contribute to migraines.
Try: Maintaining a relatively consistent bedtime and wake-up time, even on weekends.
Common Migraine Triggers
3. Dehydration
Not drinking enough fluids can contribute to headaches and may increase migraine susceptibility.
Try: Keeping water readily available throughout the day and paying attention to hydration during exercise, travel, and hot weather.
4. Skipping Meals
Going long periods without eating can be a trigger for some people.
Try: Eating regular, balanced meals and avoiding long periods without food.
5. Caffeine
Caffeine can have different effects on different people. For some, it may contribute to migraines; for others, caffeine can temporarily help relieve headache symptoms. Suddenly stopping regular caffeine consumption can also trigger headaches.
Try: Keeping your caffeine intake relatively consistent rather than making abrupt changes.
Common Migraine Triggers
6. Bright Lights and Screen Exposure
Bright sunlight, flashing lights, glare, and prolonged screen exposure can trigger symptoms for some individuals.
Try: Wearing sunglasses outdoors, reducing screen glare, adjusting screen brightness, and taking regular visual breaks.
7. Strong Smells
Perfumes, cleaning products, smoke, gasoline, and other strong odors can trigger migraines in some people.
Try: Identifying specific smells that consistently precede your symptoms and minimizing exposure when possible.
8. Hormonal Changes
Hormonal fluctuations can influence migraine patterns, particularly around menstruation. Some people notice a predictable relationship between hormonal changes and their migraine attacks.
Try: Tracking symptoms alongside your menstrual cycle and discussing recurring patterns with your healthcare provider.
9. Weather Changes
Changes in barometric pressure, temperature, humidity, or storms may be associated with migraines for some individuals. While you can't control the weather, recognizing a pattern can help you prepare for higher-risk days.
10. Neck and Musculoskeletal Factors
For some people, prolonged postures, neck tension, or irritation of structures around the neck can contribute to headache symptoms.
Don't Assume Every Headache Is a Migraine
Migraine symptoms can overlap with other types of headaches and medical conditions. A healthcare professional can help determine whether your symptoms are consistent with migraine and whether additional evaluation is appropriate.
Seek urgent medical attention for a sudden, extremely severe headache or a headache accompanied by concerning symptoms such as new neurological changes, confusion, fainting, seizure, significant weakness, or difficulty speaking.
Keep a Migraine Diary
One of the most useful ways to identify your individual triggers is to track your symptoms.
For several weeks, record:
Date & time: When did the migraine begin?
Sleep: How long did you sleep and how well did you sleep?
Food & fluids: Did you skip a meal or drink less water than usual?
Stress: Was your stress level higher than normal?
Exercise: What type of activity did you perform?
Environment: Were you exposed to bright lights, strong smells, heat, or loud noise?
Caffeine: How much did you consume?
Menstrual cycle: If applicable, where were you in your cycle?
Symptoms: What did you experience and how severe was it?
Over time, patterns may begin to emerge.
Look for Patterns — Not Perfection
How Physical Therapy May Help
Physical therapy isn't appropriate for every type of migraine, but it can be helpful for individuals whose headaches are associated with musculoskeletal or cervical factors.
Your physical therapist can help identify movement, posture, strength, mobility, and activity-related contributors and develop an individualized plan to address them.
Treatment may include:
Cervical and thoracic mobility exercises
Postural strengthening
Deep neck flexor strengthening
Scapular stabilization
Manual therapy when appropriate
Vestibular rehabilitation when indicated
Breathing and relaxation strategies
Ergonomic education
Gradual return to exercise
Education on managing physical activity and daily habits
Your Next Step
You don't have to simply "live with" recurring headaches.
Start by tracking your symptoms and looking for patterns. Focus on the basics — consistent sleep, regular meals, hydration, stress management, and appropriate physical activity — while identifying the individual factors that appear to affect you.
And if neck pain, stiffness, posture, dizziness, or movement limitations seem connected to your headaches, a physical therapy evaluation may be a helpful part of your overall management plan.
Understanding your triggers is the first step toward taking control of your migraines.