Tinnitus can be frustrating and debilitating. The ringing can make it difficult to sleep well, concentrate at work and spend time with family and friends.
There are ways to reduce the symptoms of tinnitus. Exercise is one of these things. While some people think that exercise will help to reduce tinnitus symptoms, others believe it could make them worse. This blog post will look at research and answer this question.
What causes tinnitus?
Tinnitus affects millions around the globe. Tinnitus is characterized as a ringing or buzzing sound that can only be heard by the person who has it. Tinnitus has not been proven to have a cause, but there are many possible causes. These include exposure to loud sounds, earwax accumulation, and certain medications.
Exercise can help with a variety of conditions
Exercise can have a variety of benefits for those with tinnitus. One of the benefits is that it reduces stress and anxiety which can worsen tinnitus.
Exercise releases endorphins that have a mood-boosting effect that can help to offset negative feelings caused by tinnitus.
Exercise can also improve sleep patterns. Getting enough rest and exercise are important to manage tinnitus.
Exercise can also increase blood flow to the head and throat, which reduces inflammation and can help with tinnitus.
Exercise may help treat tinnitus, but more research is required. It is important that you speak to your doctor about whether exercise could be an option for those who suffer from tinnitus.
What are the best exercises to treat tinnitus?
Exercises that improve blood circulation are the best for tinnitus. Exercises that increase blood circulation may deliver more oxygen and nutrients into the inner ear. This can reduce tinnitus symptoms.
Exercises that improve muscle tone are also beneficial as they reduce the risk of tension headaches which is a common side-effect of tinnitus.
Yoga, aerobic exercises, and strength training are some of the best exercises to help with tinnitus.
1. Exercises for aerobic exercise
Aerobic exercise is one of the best ways to relieve tinnitus. Aerobic exercise increases your blood flow to your ears and throughout your body. Increased blood flow may help reduce symptoms of tinnitus.
Aerobic exercise can also help to reduce stress, improve sleep and make tinnitus easier to tolerate. Walking, jogging and biking are all good aerobic exercises.
It is easy on the joints, and requires no special training or equipment. Walking for 30 minutes five days a weeks is a good goal. A weighted vest will increase the benefits and intensity of walking.
Swimming is a good exercise for those with tinnitus because it doesn’t put pressure on their ears or sinuses. Swimming can also improve blood circulation, and reduce stress. Use earplugs when swimming in chlorinated waters.
2. Strength Training
Strength training can help to reduce the symptoms of tinnitus. Strength-training can reduce tinnitus by increasing blood flow, reducing inflammation and increasing blood circulation. Strength training can help to reduce stress, which again can make tinnitus easier to manage.
Strength training can be incorporated into your daily routine in many ways. You can do bodyweight exercises in the gym or at home. Or you can take a fitness class. As you gain strength, increase your intensity gradually. For best results, aim for two to three sessions of strength training per week.
You can actually make your situation worse if overexert or lift weights incorrectly. Weightlifting may even lead to tinnitus when you push yourself too hard.
Yoga is a great way to relieve tinnitus. Yoga reduces stress and improves blood circulation. Yoga poses can help with tinnitus, including Cow-Face Pose and Triangle Pose.
Bhramari Pranayama is a breathing technique used in yoga that can also help with tinnitus. This technique involves slowly exhaling through the nose and making a humming sound. This technique helps improve blood circulation, and reduces stress.
4. Tai Chi
Tai chi, a Chinese martial arts that combines meditation and movement, is a Chinese martial technique. Tai chi is shown to reduce stress and improve blood circulation. This is a great way to clear your head and focus on the moment, which will help reduce the symptoms of Tinnitus.
5. Jaw stretches
Stretching your jaw muscles is another effective exercise.
You can stretch your jaw by opening up your mouth as far as possible and holding it open for 30 seconds. You can also find other jaw exercises on this website.
6. Neck Rolls
Neck rolls are another great way to relieve tinnitus. Slowly roll your neck backwards while tilting your head forwards. Hold this position in place for a few moments before rolling your head slowly back to its starting position. Repeat this 10-15 time, multiple times per day.
Start an exercise program for tinnitus
You may worry that exercising will worsen your tinnitus symptoms. There are some simple things you can do to ensure that your exercise program will be safe and effective.
It’s crucial to first consult your doctor before beginning any new exercise. After you’ve received the go-ahead from your doctor to begin a new physical activity, increase your intensity slowly.
You could start by walking 20 minutes per day, and as you get more comfortable you can add some weightlifting exercises or swimming.
Warm up and cool down before and after each workout. This will prevent sudden blood pressure changes that can trigger tinnitus.
Listen to your body. Take breaks if it feels dizzy or lightheaded. If you follow these guidelines, it is possible to exercise safely even if you suffer from tinnitus.
FAQs on exercise and Tinnitus
How often should I work out if I suffer from tinnitus?
Two or three sessions of strength training per week is ideal, or 30 minutes cardio every day. Listen to your body, and take breaks when you feel lightheaded or dizzy.
Why does my tinnitus worsen after exercise?
Exercise can help some people reduce their tinnitus symptoms, but for others, it may make the condition worse. When you exercise, both your blood pressure and heart rate increase. These changes in blood-pressure can worsen or trigger tinnitus symptoms.
Can I lift weights with tinnitus?
Weightlifting, for example, can exacerbate symptoms. While aerobic exercise of a moderate intensity is considered safe by most people with tinnitus. Lifting weights can temporarily increase blood pressure which can exacerbate tinnitus. It is therefore important to consult a doctor prior to starting any new exercise program. It may be necessary in some cases to change your exercise routine to find a form of activity that doesn’t aggravate your condition.
What should I do when my symptoms get worse after I exercise?
Stop exercising immediately if you notice that your tinnitus worsens when you do. Consult your doctor. You should find an exercise program that you feel comfortable with.
Exercise and Tinnitus: Can it be caused by exercise?
There are many potential risk factors for tinnitus. Exposure to loud noises can cause damage to the hair cells of the inner ear. Exercise may also trigger tinnitus. However, the exact mechanism behind this is still not understood.
Exercise that is too strenuous may cause inflammation in the middle-ear. This could damage the hair cells, causing tinnitus. Although there isn’t any definitive proof that exercise can cause tinnitus it is important to know this possible risk factor. It is important to consult your doctor if you feel ringing after exercise to rule out other causes.
There are many things you can try to reduce the symptoms of tinnitus. Exercise is one of the best ways to reduce tinnitus symptoms. Moderate aerobic activity is generally safe, but strenuous exercise may worsen symptoms in some people.
Gradually increase your intensity. Listen to your body. Take breaks if dizzy or lightheaded. Find an exercise program that you feel comfortable with.
Consult your doctor before beginning any new exercise program.