Do you experience a ringing in your ears? This sensation, known as tinnitus, is the perception of sounds with no external source. Usually described as a ringing, whooshing or whistling sound, tinnitus can be caused by hearing loss, ear canal blockage, head or neck injuries or medications.
While this annoying sensation has no cure, there are several ways to find some relief from the ringing in your ears. By incorporating the following small exercises into your daily routine, you may be able to manage and reduce your perception of tinnitus.
Addressing your tinnitus symptoms can be as simple as adjusting your posture. They may seem unrelated, but there is a correlation between tinnitus and posture: Poor posture can create tension in the neck muscles, disrupting proper blood circulation and negatively affecting the function of your cranial nerves to cause a ringing in the ears. This type of tinnitus, also known as cervical tinnitus, can be caused by whiplash injury, stress or physical strain.
If you are experiencing tinnitus or neck pain, adjusting your posture through simple exercises can be an easy first step in managing your symptoms. Here are some exercises for tinnitus relief you can incorporate into your routine:
Seated exercises for tinnitus can be a quick and easy way to find relief throughout the day.
If you experience muscle cramping or pain during the exercise, stop immediately.
Try other, more dynamic sitting exercises for tinnitus relief.
Tinnitus can also result from jaw-related issues around the temporomandibular joint (TMJ). TMJ disorders typically come from inflammation or irritation of the ligaments and muscles around the joint, often caused by grinding teeth during sleep (bruxism), trauma to the head or neck, or arthritis in the jaw. Because of the TMJ’s proximity to the inner ear, people experiencing TMJ disorders are more likely to experience mandibular tinnitus—when the joint becomes irritated or inflamed, it may disrupt how the inner ear processes sound and cause tinnitus symptoms.
While TMJ disorders may require additional medical support, some jaw and neck exercises for tinnitus may provide relief.
Neck exercises for tinnitus can go a long way in relieving some of your symptoms.
Some jaw exercises for tinnitus and massages can also help relax your muscles, improve circulation in the mandibular area and counteract mandibular tinnitus.
Try this exercise 10 times per side, three times per day.
While there’s currently no cure for tinnitus, relaxation techniques can help you better manage symptoms. Explore these methods to learn how to relax with tinnitus symptoms:
Progressive muscle relaxation, a deep breathing and muscle tensing exercise, incorporates mindfulness with muscle movements to distract your mind from the ringing in your ears.
It may sound simple, but this action can help you focus on releasing tension and anxiety in the body that may be exacerbating your tinnitus.
Learning how to distract yourself from tinnitus symptoms can make daily experiences with tinnitus easier and less annoying. Try implementing some of these strategies into your daily routine to find relief and comfort.
Finding lasting tinnitus relief can involve a bit of trial and error as you test various methods. As you navigate your tinnitus symptoms, catalog your tinnitus triggers and the techniques you implement to treat it. Keeping a log of what causes your tinnitus and what soothes it may provide useful insight into patterns of your condition and the best methods to handle the experience.
While these techniques, stretches and massages can provide some temporary tinnitus relief, some types of tinnitus require more specialized treatment. If your symptoms distract you from your routine, disrupt sleep, or cause prolonged distress, talk to a physician about your symptoms and concerns.