Lift Without Pain: How to Prevent Weightlifting Headaches
For many athletes, exercise boosts strength and endurance. However, intense activities like weightlifting can trigger headaches, disrupting performance and well-being. A survey found that 35% of university athletes experience headaches with sports activities, with weight training being the second most frequent headache-related sport after running [1,2].
Of those experiencing headaches, 60% described head pain triggered by physical exertion.
Why Does Weightlifting Trigger Headaches?
Several factors contribute to effort-related headaches in weightlifters and athletes:
Tension in the Neck and Shoulders: Weightlifting places stress on the cervical spine and surrounding muscles, which can refer pain to the head. [2]
Sensitivity in the Brainstem: Increased load on an underlying sensitivity in the brainstem can be exacerbated by factors such as dehydration, electrolyte imbalance, and fatigue.
Pre-existing Migraine Sensitivity: Those with a history of migraines may be more prone to exertion-induced headaches.
Preventing Weightlifting-Related Headaches
If weightlifting is causing headaches, consider the following preventive strategies:
Maintain an Upright Posture: The first three vertebrae of your neck directly impact your brainstem, which plays a crucial role in headache development.
Hydrate and Replenish Electrolytes: Ensure proper fluid intake, particularly focusing on magnesium to support muscle and nerve function.
Strengthen Neck Muscles: Focusing on deeper stabilizing neck muscles is essential for reducing strain and preventing headaches. A randomised control study found that those who engaged in neck strength training were 3.8 times more likely to experience headache reduction than the control group. [3]
How the Headache Clinic Can Help
If headaches are interfering with your training, our team at the Headache Clinic can help. We excel in identifying and treating headaches through:
Neurological Assessment: Identifying any underlying neurological conditions that may be contributing to headaches.
Ruling Out Underlying Conditions: Ensuring no other medical concerns are causing your headaches.
Brainstem Desensitization with Manual Therapy: Addressing the root cause of headache sensitivity through targeted treatments.
Improving Sleep: Providing guidance on sleep hygiene to support overall headache prevention.
Dietary Guidance: Advising on nutritional changes that can reduce headache frequency.
Take Control of Your Training
Weightlifting should build strength, not headaches. If you’re experiencing frequent effort-related headaches, don’t let them hold you back
References
Busche K. Neurologic disorders associated with weight lifting and bodybuilding. Phys Med Rehabil Clin N Am. 2009;20(1):273-86. doi:10.1016/j.pmr.2008.10.017. Available from: https://www.sciencedirect.com/science/article/pii/S1047965108000971.
Stark RJ. Headache in athletes. Aust Doctor [Internet]. 2013 [cited 2025 Jan 22]. Available from: https://www.stadiumclinic.com.au/pdf/headache-in-athletes-published-in-the-australian-doctor.pdf.
Ducros A. Reversible cerebral vasoconstriction syndrome. Lancet Neurol. 2012;11(10):906-17. doi:10.1016/S1474-4422(12)70135-7. Available from: https://pubmed.ncbi.nlm.nih.gov/20461336/.