Home Exercises for Tinnitus Relief: TMJ Exercises & More
Tinnitus can be annoying, and getting upset over it may worsen your symptoms. TMJ (temporomandibular joint) pain can increase the occurrence and volume of tinnitus, often described by patients as ringing in one or both ears.
There are easy exercises for TMJ and tinnitus you can do at home to help relieve the pain of TMJ while offering a respite from tinnitus.
The Connection Between Tinnitus and Physical Tension
TMJ ailments are not the only factors that cause tinnitus, but they certainly can contribute. TMJ pain is caused by orthopedic issues and muscles of and around the jaw joints. If your jaw clicks or makes a popping sound, it is likely TMJ-induced.
Muscle tightness in the neck and surrounding the temporomandibular joint, along with the nerve pathways in the area, can influence your auditory system, including being a source of tinnitus, hearing loss, and, in some cases, ear pain. Stress reduction, gentle exercise, and light massage can help.
Targeted Exercises for Tinnitus Relief
Simple TMJ and tinnitus exercises, involving the neck, jaw, and chin, can be done at home to offer relief for tinnitus and TMJ pain.
TMJ Jaw Exercises
There are two simple jaw exercises you can do anywhere. However, if any exercise causes additional pain, stop immediately and discuss it with your audiologist or dentist.
Gentle Jaw Stretch: Starting with a relaxed jaw and your upper and lower teeth slightly apart, close your eyes and open your mouth slowly until as wide as possible. Hold that position for a few seconds before slowly closing to the starting position. Then, move your jaw while looking to the left without moving your head and neck. Hold for a few seconds, and return to the center. Then repeat on the opposite side.
Resisted Jaw Opening: Strengthening your jaw can help reduce discomfort from TMJ pain and help alleviate your tinnitus. With your head and neck in a neutral position, place your thumb (from either hand) under your chin and gently push up. Slowly open your mouth, keep it open for a few seconds, and then close it. Repeat for up to 10 repetitions and then relax.
Neck Exercises
Like jaw exercises, gentle neck exercises for tinnitus relax the area. As with jaw exercises, if you feel any pain, stop until you further consult a professional.
Side Neck Stretch: Neck stretches involve the neck, back, and front of the neck. You can see which provides the most comfort for you; perhaps all of them will help. Try tilting your head to one side, bringing your ear as close to your shoulder as comfortable. Hold for a few seconds, then relax and do the same for the other side. Repeat this for 5-10 repetitions.
Back Neck Stretch: Like the side neck stretch, extend your head and look toward the ceiling. Hold for a few seconds and slowly revert to your starting position. As with the side neck stretches, repeat 5-10 times.
Chin Tucks
Tuck your neck by bringing your chin toward your chest. As with the others, hold for a few seconds and repeat 5-10 times.
Beyond Exercises: A Holistic Approach to Tinnitus
Gentle exercise can work to alleviate tinnitus along with TMJ pain. But other mindful approaches may also help. Deep breathing exercises, yoga, mindfulness and meditation, acupressure, and acupuncture may also be helpful. Reducing stress and maintaining good posture also go a long way in reducing tinnitus.
Controlling Tinnitus Can Affect Your Quality of Life
Tinnitus can hurt your mental health, quality of life, well-being, and relationships with others. Exercises for tinnitus can help, but if your tinnitus is more than an occasional minor distraction in your life, seek the help of a professional to work with you toward a comfortable resolution.
At the Tinnitus and Hearing Center of Arizona, located in Tempe, we regularly assess tinnitus in patients and discuss treatment options specifically for you. If you're in Arizona and seeking a more thorough evaluation and treatment plan, we can help.
Schedule a consultation with our experts to explore all your options for long-term relief.
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