Why Pushing Through Your Pain is Actually Making Your Migraine Worse

Why Pushing Through Your Pain is Actually Making Your Migraine Worse

Migraine can feel like an overwhelming force—unpredictable, intense, and often difficult to manage. But what if the key to relieving your migraine wasn’t just about managing the pain, but about understanding and recalibrating your brain’s pain system?

Let’s explore how you can begin to work with your body instead of against it, focusing on self-awareness, self-care, and the power of yoga to help regulate your symptoms.

Recalibrate Your Pain Response

People with migraine know the pain of an attack can feel all-consuming. The tension, nausea, and exhaustion leave you feeling powerless.

But what if you could change the way your brain interprets that pain?

One of the most powerful ways to do this is through body awareness. When we practice yoga, we’re not just moving our bodies, we’re training ourselves to notice and tune in to subtle sensations.

Yoga helps you become more aware of how you’re feeling physically, mentally, and emotionally in any given moment. It gives you the space to recognize early warning signs of discomfort, which empowers you to regulate yourself before pain intensifies.

Think of it like listening to your body’s “early cries.” If a baby starts to fuss for attention, ignoring the cries will only lead to a louder, more desperate scream. Similarly, if you ignore the small signs your body gives you when a migraine is starting, it can snowball into a full-blown attack. 

But if you take the time to listen, rest, and recalibrate early, you’ll find it much easier to manage your symptoms.

The First Step to Calming Your Nervous System

People with migraine often live in a state of high alert. Our brains are constantly on edge, hyper-aware of our environment, and ready to respond to stressors. When you slow down and practice yoga or meditation, you teach your body to relax and downregulate its stress response.

The key here is self-awareness.

By noticing your body’s sensations, whether it’s tightness in your shoulders, a slight headache, or racing thoughts, you can assess where you’re at and make an informed decision. If you’re feeling overwhelmed, you can choose to slow down, take a break, or adjust your activities. This shift in perspective allows you to manage your migraine proactively rather than reactively.

The Power of Preventative Self-Care

For many people with migraine, self-care often becomes a reaction to an attack, hiding in a dark room, resting, taking medication. While these actions are essential during an episode, preventative self-care is just as crucial.

In my Beyond Migraine Coaching Program, I guide clients to create daily self-care habits that help regulate their nervous system and reduce the frequency and intensity of their migraine. 

Yoga, for example, is a fantastic tool that can be practiced daily for just 30 minutes. It allows you to take time for yourself, center your thoughts, and gently stretch your body. Over time, this becomes a natural way to manage your pain, so it doesn’t feel like a constant battle.

It’s also important to create time for yourself before pain escalates. This means making space in your day to check in with yourself: How am I feeling? What does my body need? Do I need to rest? By answering these questions regularly, you’ll be able to manage your migraine brain with more ease.

It’s Okay to Rest

One of the biggest challenges I see with my clients is the guilt associated with taking a rest. Many women feel the pressure to keep going, even when their body is signaling that it needs a break. But here’s the truth: Rest isn’t a luxury, it’s a necessity.

When we ignore the need for rest, we push our bodies into a state of stress, which can actually worsen our symptoms. So, instead of pushing through the pain, try to adopt a mindset that values self-compassion and listens to what your body needs. It’s okay to take a step back and rest—your health and healing come first.

Creating Space and Buffer Time

Another key strategy I use with my clients is the idea of creating buffer time in their schedules. For many of us, our calendars are packed from morning to night, leaving little room to rest or recover. On migraine days, this becomes a real challenge. That’s why it’s crucial to plan a little breathing room between activities, whether it’s a few minutes to close your eyes, do a gentle yoga pose, or simply breathe deeply.

Creating a buffer means not overloading your schedule. It’s about managing expectations and giving yourself the space you need to recuperate, so you don’t find yourself overwhelmed by your symptoms. This is particularly important when you’re dealing with chronic migraine, you need to give yourself room to heal, rather than pushing yourself to the brink.

Knowing When to Rest and When to Push Through

Many of my clients ask, “When should I rest, and when should I push through?” The truth is, it’s different for everyone. But one thing I encourage my clients to do is create a hierarchy of when to take sick days or rest. For example, if you’re feeling at an eight on the pain scale, it might be time to take a sick day.

Just like you would take a break when you have the flu, it’s important to honor your body’s needs when a migraine attack strikes. The sooner you rest, take medication, and give yourself time to recuperate, the quicker you’ll recover.

Moving Away from Pushing Through

Instead of powering through each day, try focusing on positive emotions and sensations. When we’re constantly in a stressed state, our pain is amplified. By shifting our focus toward things that make us feel good, whether that’s reading, doing yoga, or simply resting in bed, we can lower the volume of pain and find more relief.

By incorporating these strategies into your daily life, you’ll gradually start to notice a reduction in pain frequency and intensity. Your brain will feel safer, less triggered, and more balanced. This, in turn, will make your migraine management easier and more sustainable in the long run.

Final Thoughts

The journey to managing migraine is unique for everyone, and it’s not always linear. But by developing a deeper connection with your body, prioritizing self-care, and making small adjustments to your daily habits, you’ll be taking significant steps toward long-term relief.

Remember, self-awareness and self-compassion are your tools for healing. Start today by listening to your body and making space for yourself. Your migraine brain will thank you.

If you feel ready to take control of your migraine journey…

I hope you can join me for my ​2025 New Year’s Day Mini-Retreat​ on Jan. 1 at 9:30am PT/ 12:30pm ET/ 5:30pm GT.

🎉 Ring in the New Year with rest, rejuvenation and healing for the migraine community in this 2 hour live online mini-retreat.

You'll nourish yourself and set your intentions for the New Year to prioritize your health and decrease your migraine symptoms.

We will:

• Meditate

• Practice Yoga for Migraine

• Journal

• Drink Tea

• Rest with Yoga Nidra Meditation

​$47 USD. 1 Month access to replays are included.​