Migraine symptoms: how to recognize a migraine vs a regular headache
Wondering if it's a migraine or just a headache? Learn the symptoms and stages of migraine, and the warning signs that mean you should get care.
Table of Contents
Light that suddenly feels too bright. Sounds that seem unbearably loud. Nausea, dizziness, or brain fog. And, for many people, throbbing or pounding head pain. If any of that, or all of that, sounds familiar, you may have experienced migraine.
Symptoms of migraine are more than just a headache
Migraine is a complex neurological condition that can cause symptoms before, during, and even after head pain. And while migraine can disrupt your day, there are many ways to manage it. Learning to recognize your symptoms and trigger patterns can help you and your care team find treatments and strategies that help ease pain.
Movement can be one of those holistic strategies to manage your migraine symptoms. “Exercise can help, but the key is to adjust activity and intensity based on how you’re feeling,” says Dr. Mercer.
Ahead, learn how to recognize common migraine symptoms, distinguish migraine from other types of headaches, and find relief through simple at-home treatments.
Migraine explained
Migraine is a neurological condition that involves changes in how the brain and nervous system process sensory information and pain. That helps explain why an attack can affect much more than your head, leading to symptoms such as nausea, fatigue, dizziness, and sensitivity to light, sound, or smells.
Research suggests migraine affects about one in five women and one in 14 men. While it can be painful and disruptive, understanding your symptoms, triggers, and patterns can make it easier to manage when it comes on.
Common symptoms of migraine
Head pain may be the symptom most associated with migraine, but it’s far from the only one. Common migraine symptoms include:
Throbbing or pulsing head pain, often on one side
Nausea or vomiting
Sensitivity to light
Sensitivity to sound or smells
Head pain that worsens with routine activity
Fatigue
Visual changes, such as flashing lights, zigzag lines, or blind spots
Tingling or numbness in your face, arms, or hands
Dizziness
Brain fog or difficulty concentrating
Ringing in the ears
That’s not to say you’ll experience all of these symptoms, though. And your migraine attacks may not feel the same every time. “Even in the same person, migraine symptoms can differ from one attack to the next,” says Dr. Mercer.
Migraine vs a regular headache: how to tell the difference
There isn’t a clinical definition for a “regular” headache. There are many different types of headache disorders, but one of the most common is a tension-type headache.
Migraine head pain is often one-sided, throbbing or pulsing, moderate to severe, and can be aggravated by everyday activities, such as fast walking or climbing stairs. Nausea and sensitivity to light or sound are also common.
About one third of people with migraine experience aura, which can cause temporary visual, sensory, or speech changes. You might see flashing lights or zigzag lines, develop a blind spot, or experience tingling or numbness.
A tension-type headache typically feels different. The pain is more often a mild-to-moderate dull sensation, affecting both sides of the head. It may also feel like pressure or tightness rather than pulsing or throbbing pain. Also, routine activities often don’t worsen a tension headache. Most importantly, it improves, not worsens, with exercise, Dr. Mercer explains.
These differences can provide clues that you can share with your doctor or a member of your care team. They can help determine what type you have and recommend appropriate treatments for you.
The stages of a migraine
A migraine attack can unfold across several stages. While you may not go through each one, you can often expect the following:
Prodrome. Consider this migraine’s early warning sign. Hours, or even days, before head pain begins, you may notice subtle changes such as fatigue, food cravings, mood changes, frequent yawning, difficulty concentrating, or increased urination.
Aura. Some people experience temporary neurological symptoms before or during a migraine attack. These may include visual changes, tingling or numbness, or difficulty with speech. Aura typically develops gradually and lasts less than an hour. But it can also occur without head pain, sometimes called migraine aura without headache or “silent migraine.”
Headache. This is when classic migraine symptoms such as throbbing head pain, nausea, and sensitivity to light or sound are most likely to occur. An untreated migraine attack can last anywhere from several hours to a few days.
Postdrome. After the headache phase passes, you may still feel tired, dizzy, achy, or mentally foggy. Sometimes called a “migraine hangover,” this stage may last a day or two.
Interictal period. This refers to the time between migraine attacks. You may feel well during this period, although some people continue to notice subtle symptoms, such as body chills or fatigue, or feel anxious about when another attack might come on.
Learning what your own migraine cycle looks like can help you recognize early symptoms and adjust your routine or use treatments recommended by your healthcare provider.
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How to find relief from migraine
There’s no single strategy that works for every migraine or every person. Your treatment plan may include medication, lifestyle strategies, movement, or a combination of approaches. Consider these simple treatments:
Ease symptoms when an attack starts. If light, sound, or activity makes symptoms worse, resting in a quiet, dark environment may help. Stay hydrated and use any acute migraine treatments your healthcare provider has recommended.
You may also want to modify physical activity based on how you feel. Some people prefer rest during an attack, while others may tolerate gentle movement. “This isn’t the time to force yourself through a hard workout,” says Dr. Mercer. “Pay attention to your symptoms and adjust accordingly.”
Consider taking an over-the-counter medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), acetaminophen (Tylenol), or Excedrin may help ease migraine pain. If you have a medical condition or take other medications, check with your healthcare provider about which option is right for you and how often to take it. Using over-the-counter headache medication too often — often 10 to 15 or more days a month, depending on the medication — can lead to medication-overuse (rebound) headaches.
Try temperature therapy. A cold pack or ice pack wrapped in a thin towel and placed on your forehead, temples, or neck may provide short-term relief during a migraine attack. Gentle heat on your neck, upper shoulders, or jaw may feel soothing if muscle tension is present, although evidence for heat specifically treating migraine is limited. Use whichever feels more comfortable, and stop if either worsens your symptoms.
Keep your daily habits consistent. Regular sleep, meals, and hydration may help reduce migraine triggers for some people. Caffeine can be more complicated: a small amount may help some attacks, while too much caffeine or sudden changes in your usual intake can trigger symptoms in some people.
Keep moving when you can. Regular physical activity may help reduce migraine frequency or severity over time. “Movement can also support sleep and stress management, which can influence migraine,” says Dr. Mercer. Build gradually, especially if vigorous exercise has triggered symptoms for you in the past.
Track your patterns. Keeping a migraine diary can help you identify patterns around attacks. Note symptoms, sleep, meals, hydration, stress, exercise, caffeine, medications, and other factors that seem relevant. “After a few weeks, you may start to see patterns, especially around your lifestyle habits, such as exercise and caffeine intake,” says Dr. Mercer. Just remember that identifying these patterns isn’t about avoiding every possible trigger. Migraine is a neurological condition, and attacks aren’t always predictable or preventable. Tracking simply gives you and your care team more information to work with.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain associated with migraine. One option is the wearable device Enso for Migraine, available through Hinge Health. It’s small, wireless, and portable.
When to see a doctor
Most migraines can be recognized and managed with the right support. But some migraine symptoms can signal a more serious problem, and a few need emergency care.
If headaches are new, changing, becoming more frequent, or interfering with your life, talk to a healthcare provider. Getting an accurate diagnosis can help you find treatments that make your symptoms easier to manage. That said, some headache symptoms require more urgent evaluation. Seek emergency care for the following:
Sudden, severe “thunderclap” headache that peaks in under a minute
Weakness or numbness on one side of your face or body
Trouble speaking
Extreme dizziness
Difficulty walking
High fever
Neck stiffness
Some migraine symptoms, especially aura, can overlap with symptoms of conditions such as stroke. If a neurological symptom is new or different from what you typically experience, it’s not always best to assume it’s migraine. Contact your doctor for a medical evaluation if you experience:
A new type of headache
A change in your usual migraine or headache pattern
Headaches that are becoming more frequent or severe
Symptoms that aren’t responding to your usual treatment
Headaches that regularly interfere with work, sleep, exercise, or other daily activities
Note: Most of the time, migraines are harmless and rarely a sign of something more serious, says Dr. Mercer. But since any of the emergency symptoms could potentially be signs of stroke or a brain aneurysm, it is important to get checked out.
PT tip: Modify your workouts based on how you feel today.
Your exercise routine doesn’t have to look the same every day. “When you start to feel prodromal symptoms like fatigue, you may want to shorten the length or reduce the intensity of your workout,” says Dr. Mercer.
The same idea applies after an attack. If you’re still dealing with postdrome symptoms such as fatigue or brain fog, start with whatever level of activity feels manageable and gradually work your way back toward your usual routine.
How Hinge Health can help you
If migraine is affecting your quality of life, you can get the relief you’ve been looking for with access to migraine care, virtual physical therapy, and more with Hinge Health.
We offer a comprehensive program that helps you manage symptoms and delivers rapid relief of migraine pain in minutes with Enso for Migraine, an FDA-cleared wearable pain relief device. You’ll also have access to therapeutic exercises that help relieve migraine pain and personalized support from our care team designed to help you feel more in control of your symptoms.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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Cohen, F., Brooks, C. V., Sun, D., Buse, D. C., Reed, M. L., Fanning, K. M., & Lipton, R. B. (2024). Prevalence and burden of migraine in the United States: A systematic review. Headache, 64(5). doi:10.1111/head.14709
Association of Migraine Disorders. (2022, February 14). Signs & symptoms of migraine and established migraine conditions. Association of Migraine Disorders. https://www.migrainedisorders.org/migraine-disorders/migraine-symptoms/
Migraine with aura. (2024, September 7). American Headache Society. https://americanheadachesociety.org/resources/primary-care/headache-topics/migraine-with-aura
Information, N. C. B., Pike, U. S. N. L. M. R., MD, B., & Usa, 20894. (2018c). Migraine prevention in adults. Institute for Quality and Efficiency in Health Care (IQWiG). https://www.ncbi.nlm.nih.gov/books/NBK328460/
Barber, M., & Pace, A. (2020). Exercise and migraine prevention: A review of the literature. Current Pain and Headache Reports, 24(8). doi:10.1007/s11916-020-00868-6
Migraine in the emergency department: When to go to the ED for migraine | American migraine foundation. (2023, July 10). American Migraine Foundation. https://americanmigrainefoundation.org/resource-library/migraine-in-the-emergency-department/