Migraines and Armpit Pain — Upper Body Exercise Was the Trigger

Did you know that migraine prodromes can start in your armpits?

I only realized this recently. Every time a migraine hit, I thought "it always starts with my right neck getting stiff." But when I actually paid attention, I noticed my right armpit getting sore and swollen before the neck stiffness.

What Do Armpits Have to Do with Migraines?

You might already know this from health shows, but there's a massive cluster of lymph nodes in our armpits. Given that migraines are a neurological condition, the connection to this area isn't as far-fetched as it sounds.

The real question was: what's causing it?

The Culprit Was Upper Body Exercise

After some reflection, I'm fairly confident the trigger was the push-ups and pull-ups I do occasionally.

When you do heavy upper body work, the serratus anterior and latissimus dorsi — the muscles wrapping around your armpit area — get seriously tight. That tightness is what creates the soreness in the inner armpit first.

Here's how it escalates to a migraine:

1. During heavy lifting, you unconsciously hold your breath → increased intracranial pressure, blood vessel dilation
2. Neck muscles tense up, serratus anterior/lats contract, compressing the axillary lymph nodes and nerves
3. Neurological fatigue accumulates in the neck and shoulders (also a cause of cervicogenic headaches), which triggers the brain's pain regulation system → migraine

It's basically a package deal: breath-holding + muscle tension + nerve compression.

"So Should I Just Give Up Exercise?"

Nope. The problem wasn't exercise itself — it was how I was exercising.

Three principles for upper body workouts without triggering migraines:

1. Start with low intensity — gradual load adaptation. Don't jump straight to heavy weights.
2. Controlled breathing — don't hold your breath during reps. This one's huge.
3. Thorough warm-up and cool-down — gently wake up the target muscles first.

Practical Application

Before push-ups? Do knee push-ups first to loosen up your chest muscles.

Before pull-ups? Light band rows or bodyweight rows to warm up your back muscles.

And here's something even more important: posture correction. If you have forward head posture or rounded shoulders, your muscles are already tense before you even start exercising — making it way more likely to trigger a migraine.

If you've been hesitant about exercise because of migraines, try breaking your warm-up into smaller, more gradual steps. To all the migraine sufferers who've been told "it's all in your head" — hang in there.

This article is based on personal experience. Since migraine causes and treatments vary by individual, please consult a medical professional for proper diagnosis and treatment.