Do you or someone you know live with a constant buzzing or ringing in your ear? If so, you may have tinnitus—a disorder that can leave sufferers feeling helpless and overwhelmed by the chronic background noise.
Tinnitus is a common symptom that affects around 25 million Americans and can range from a mild nuisance to a chronic debilitating issue.1
Fortunately, some exercises and activities can help reduce tinnitus’s effects. Read on to learn more.
What is tinnitus?
Tinnitus is commonly referred to as a ringing in the ears, although it can also sound like an array of other noises.1 From roaring and clicking to buzzing or hissing, tinnitus may manifest as soft or loud tones within one or both ears. It can also range in volume from high-pitched or low-pitched.
Tinnitus is often the first sign of hearing loss, but it doesn’t directly affect hearing. However, it can make focusing on conversations or other sounds around you hard. It can also lead to difficulty sleeping, anxiety, depression, and lowered quality of life.2
What causes tinnitus?
Tinnitus is most often a symptom of an underlying issue that needs to be addressed. Common causes include the following:
- Ear canal blockage (ear wax, foreign body, etc.)
- Ear or sinus infections
- Age-related hearing loss
- Exposure to loud noise (typically due to chronic exposure)
- Prescription medications, such as diuretics and certain cancer meds
- Head or neck injuries
- Acute or chronic jaw and neck tension (clenching, posture, stress, etc.)
- Heart problems, which affects blood flow to the brain and ears
- Inner ear problems
- Brain tumor(s)
- Hormonal changes in women
- Thyroid abnormalities
Top exercises for tinnitus
While many of the causes of tinnitus are not curable or need to be managed with medications (such as hormone therapy), addressing any tension in the head and neck can possibly help reduce or eliminate symptoms.3
While research is not conclusive, it is clear that exercise therapy, particularly when guided by a physical therapist, can positively impact tinnitus. This is particularly true if tinnitus is also accompanied by headaches and muscle tension or stiffness in the upper body.
There is a correlation between dysfunction of the jaw, neck, and upper back, and tinnitus.4 Thus, some exercises that specifically address these problem areas can be useful. Here are some helpful, great options to get you started.
Note: Always talk to your physician or physical therapist before starting new exercises for tinnitus or other health-related issues.
1. Jaw range of motion
Opening, closing, and moving the jaw side to side can help promote blood flow to locally affected muscles within the jaw. The key with regular and meaningful jaw movement is to build awareness of how you use your jaw during the day. In the end, you should note which movements cause jaw pain or tension and work on modifying them (for example, realizing when you’re clenching your jaw during the day).
Try one or more of these basic jaw movements:
- Slowly open and close the jaw 15 times for 2 to 3 sets throughout the day. Stay within a comfortable range for your jaw that doesn’t cause pain or additional tension.
- Gently tighten the jaw by clenching the teeth and hold for 3 to 5 seconds. Repeat 10 times. Afterward, focus on keeping the jaw relaxed and not clenched.
- Move the jaw from side to side 10 to 15 times comfortably. Only complete this movement if you can do it relatively pain-free and without clicking.
2. Chin tucks
Chin tucks can help to improve your posture and reduce neck tension, which may indirectly affect tinnitus symptoms. Chin tucks are also great for addressing tension headaches that start at the base of the head, which is sometimes present with tinnitus too.
To perform chin tucks:
- Start by sitting or standing upright (shoulders back and head balanced over the shoulders) and your line of sight parallel with the floor.
- Gently tuck your chin down as if trying to put it on your chest or create a double chin. This motion is small and subtle, so do not slouch your upper body when “tucking.” If your neck is tight, you might feel a pull in the back of the head.
- Hold the position for 3 to 5 seconds while keeping the shoulders relaxed. Then slowly release and repeat 10 times for 2 to 3 sessions throughout the day or during any moment of discomfort.
If you’re having trouble with this motion, switch to a passive neck stretch. Do so by using one of your arms to gently tilt your chin toward your chest until a stretch is felt in the back of the neck. When stretching, try holding for a minimum of 30 seconds for 2 to 3 sets.
3. Seated rows
Seated rows with a resistance band or pulley system (weight system) are a great way to address any tension that is present in the upper back and focus on postural awareness. With better posture and back strength, you can indirectly manage tinnitus.
To perform a seated row:
- Grab a low-cost resistance band and secure the center of it in a doorway or around a table leg. Make sure you can comfortably reach the band’s end while sitting in a chair.
- Sit in a chair while facing your anchor, sitting at a distance that elicits the right amount of tension.
- Sitting in an upright posture, place one end of the band in each hand with your elbows tucked at your side.
- Gently squeeze the shoulder blades together (as if trying to pinch a quarter between them) while pulling the elbows back. Make sure the neck and shoulder stay relaxed throughout to focus on the muscles in the upper back.
- Hold for 2 to 3 seconds and repeat for 10 to 15 repetitions. Repeat throughout the day as needed.
- To progress, increase the resistance or the time holding the position.
4. Self-massage
While it’s not specifically an exercise, addressing any area of tension in your upper body can help with muscle stiffness, discomfort, and possibly with tinnitus.
Self-massage techniques are great for locating and working out any tension in your neck, jaw, and shoulder muscles that can contribute to tinnitus symptoms. You can use various tools, such as a lacrosse ball, massage cane, foam roller, or massage stick, to target tight muscles. Your own fingers or knuckles work best for smaller muscle groups in your jaw and upper neck.
To begin, start with gentle pressure. Adjust the pressure up or down depending on your tolerance, gradually increasing the pressure to what you can tolerate while still staying relaxed. Move slowly over areas of tension, and always listen to your body for any signs of discomfort. If you find a muscle knot (or trigger point), you can stop and hold pressure on the area until you feel the tension start to dissipate (usually 60+ seconds).5
5. Techniques for general stress relief and relaxation
Outside of specific exercises for the upper body, general relaxation techniques can help with any stress and tension that may be present in the body.1 It’s well known that stress can worsen tinnitus, so finding ways to reduce your stress levels while managing it is crucial.
Here are a few relaxation techniques you can practice at home or anytime throughout the day:
- Deep breathing (inhaling through the nose and exhaling through the mouth) to slow down your breathing rate.
- Visualization (imagining a peaceful or calming scene such as being on a beach or in a forest).
- Progressive muscle relaxation (tensing and relaxing individual muscles from head to toe).
- Guided imagery (listening to audio recordings that describe an environment)
- Meditation (focusing on the present moment without judgment or goal).
Other remedies for tinnitus
Exercise is just one option for managing the often-debilitating effects of tinnitus. It’s important to know that various options that are available to help relieve or better manage the symptom.
Additional options may include:
- Addressing any blockages in the ear canal
- Sound therapy (listening to sounds that stimulate neural pathways and are soothing)
- Counseling or cognitive behavioral therapy (CBT) to address any tinnitus-related anxiety.
- Tinnitus maskers (sound-generating devices that produce a low-level sound, such as ocean waves, to help mask the tinnitus noise). These can be internal or external sound generators.
- Hearing aids or cochlear implants for those with hearing loss.
- Medications for anxiety, depression, etc. (tricyclic antidepressants, benzodiazepines, and anticonvulsants).
- Screening for other medical issues and addressing them.6
When to see your doctor
If your tinnitus is severe or persistent, seeking medical advice is essential. You may benefit from a referral to a specialist, such as an audiologist or otolaryngologist (ear, nose, and throat doctor). Working with a team of professionals to manage chronic symptoms will help you feel seen and heard (literally and figuratively). Working with a counselor, physical therapist, and other specialists can help you feel your best and live your life to the fullest.
Above all else, it’s important to remember that tinnitus can be manageable with the right plan. Being proactive in managing your symptoms can positively impact your life and, ultimately, help you find the relief you seek.
About JayDee Vykoukal
JayDee Vykoukal is a writer, blogger, Doctor of Physical Therapy, travel enthusiast, and mom of two girls. She is passionate about helping others live their best life via a healthy lifestyle.
Sources:
1. Tinnitus. National Institute of Deafness and Other Communication Disorders. Nidcd.nih.gov.
2. Torborg, Liza. Mayo Clinic Q and A: Tinnitus can interfere with hearing but doesn’t cause hearing loss. Mayo Clinic News Network. Mayoclinic.org.
3. da Silva, M.T., C. Silva, et al. “Effectiveness of Physical Therapy Interventions for Temporomandibular Disorders Associated with Tinnitus: A Systematic Review.” Journal of Clinical Medicine 12, no. 13 (2023): 4329.
4. Michiels, S., W. De Hertogh, et al. Cervical spine dysfunctions in patients with chronic subjective tinnitus. Otology and Neurotology 36, no. 4 (2013): 741–745.
5. Bezerra Rocha, C.A.C., & T.G. Sanchez. “Myofascial trigger points: another way of modulating tinnitus.” Progress in Brain Research 166 (2007): 209-214.
6. “Tinnitus.” The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. Hopkinsmedicine.org.