Headache After Exercise: Common Triggers and Fixes

Exercise is supposed to make you feel better. So it is frustrating when you finish a session, sit down with a cup of tea, and a dull, pounding headache after exercise creeps in. For the parents I coach in Archway, the cause is usually something ordinary: not enough water, no lunch, a tense neck from carrying a toddler all day, or straining and holding your breath on a hard lift. But some exercise-related headaches do need checking, so this post covers both the everyday triggers and the signs that mean you should speak to a GP.

This is general information, not medical advice. If you get headaches regularly, or have a health condition such as high blood pressure, speak to your GP.

Common triggers for a headache after exercise

1. Dehydration

The NHS lists dehydration among the common causes of headaches, and headaches are also a listed sign of dehydration. If you have had two coffees and nothing else all day, then sweat through a class, a headache is not surprising. Thirst often lags behind, so do not wait until you feel parched.

2. Skipping meals

Training on an empty stomach, or late in the afternoon after a missed lunch, is a classic trigger. The NHS includes irregular meals as a common headache cause.

3. Straining and holding your breath

When you hold your breath and push hard, on a heavy squat, a long plank or the last few push-ups, the pressure in your chest and head rises. Some people get a headache from this. Learning to breathe out on the effort helps a lot. My guide to breathing when lifting weights explains how.

4. Neck and shoulder tension

Poor posture is a recognised headache trigger. The NHS notes that slouching strains the upper back, neck and shoulders and can cause pain at the base of the skull that spreads to the forehead. Exercises done with a poked-forward chin, like crunches pulling on your head or push-ups with your neck dropped, make it worse. If you spend your day hunched over a laptop or feeding a baby, my posture tips for busy parents are worth a read.

5. Heat and sun

Exercising in a hot room, in strong sun or in heavy layers can bring on a headache, often together with dehydration.

6. Going from zero to max

Jumping straight into high-intensity work without a warm-up, especially after weeks off, can trigger headaches in some people.

7. Clenching your jaw

Lots of people grit their teeth when they push hard. Over a whole session that tension builds up. Try a relaxed jaw, with your tongue resting on the roof of your mouth.

How to prevent a headache after exercise

1. Drink steadily through the day, not just during the workout. Bring a bottle to class and take small sips between rounds. If you are unsure how much you need, read how much water should I drink.
2. Eat something 1 to 3 hours before training. A small snack like a banana, toast or yoghurt is fine 30 to 60 minutes before.
3. Warm up for 5 to 10 minutes. Let your heart rate rise gradually.
4. Breathe out on every effort. Exhale as you stand up from a squat, push up from the floor or pull a row.
5. Keep your neck long. Eyes on the floor slightly ahead during push-ups and planks; hands supporting, not pulling, your head in crunches.
6. Relax your jaw and shoulders between sets. Drop your shoulders away from your ears.
7. Cool down with a few minutes of easy walking and gentle neck and upper back stretches.
8. Keep cool. Light clothing, fresh air, and avoid the hottest part of the day in summer.
9. Cut back alcohol the night before training. Heavy drinking is another common headache trigger on the NHS list.

A 5-minute post-workout neck and shoulder reset

If tension tends to build in your neck, try this after every session:

• Chin tucks: sit tall and gently draw your chin straight back, making a “double chin”. Hold 3 seconds. 10 reps.
• Shoulder rolls: 10 slow rolls backwards.
• Side neck stretch: drop your right ear towards your right shoulder, hold 20 seconds, then swap.
• Doorway chest stretch: forearms on the door frame, step gently through. 30 seconds.
• Slow breathing: 5 breaths in through the nose for 4 counts, out through the mouth for 6.

When a headache after exercise needs a GP

This part matters. The NHS advises getting an urgent GP appointment or calling 111 for headaches that get worse when you cough or exercise, headaches with vision problems, or headaches with vomiting. So if exercise regularly brings on or worsens a headache, do not just put up with it. Get it checked before carrying on with hard training.

Call 999 or go to A&E, following NHS advice, if a headache:

• comes on suddenly and is extremely painful, like nothing you have had before
• comes with weakness or numbness, slurred speech, confusion, loss of vision or difficulty walking
• comes with a high temperature, stiff neck, sensitivity to light or a rash that does not fade
• follows a seizure or a recent head injury

See your GP (non-urgent) if you get headaches regularly, self-care is not helping, or they are getting worse. It is also sensible to mention exercise headaches if you have high blood pressure.

Where a bootcamp class fits

In my classes I coach breathing, posture and pacing as much as the exercises themselves, because that is often what stops the post-workout headache. We warm up properly, take water breaks, and every move has an easier option so nobody has to strain. If you carry a lot of tension from a stressful week, the SYP Release stress relief class works on pads and slam balls with plenty of focus on breathing and letting go.

FAQs

Why do I get a headache after working out?

The most common reasons are dehydration, not eating, holding your breath while straining, neck tension and heat. If headaches happen regularly or are getting worse with exercise, see your GP.

Should I worry about headaches when I work out?

Usually not, but it can be. A sudden, severe headache, or one with symptoms like confusion, weakness, vision loss or a stiff neck, needs emergency help. Headaches made worse by exercise should be checked urgently by a GP or NHS 111.

How do I get rid of a headache after a workout?

Rest somewhere cool, sip water, have a snack if you have not eaten and try some gentle neck stretches. The NHS says painkillers like paracetamol or ibuprofen can help with most headaches, if they are suitable for you.

Can drinking more water stop exercise headaches?

If dehydration is the trigger, yes. Drinking regularly through the day, rather than gulping a lot at once, is the most effective approach.

Book your first class

If you want to train in a way that leaves you feeling better, not worse, come and try SYP Bootcamp. We run 45-minute small-group classes in a weatherproof church hall in Archway N19, max 10 people, £15 a class, for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215 for the timetable. I also coach clients 1-1 as a personal trainer in Tufnell Park, just down the road.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.