If you have tinnitus, you know how annoying and sometimes disabling it can be. The constant ringing or buzzing can make it hard to sleep, focus at work, or enjoy time with family and friends.
There’s no cure for tinnitus, but there are ways to manage the symptoms and make them less bothersome. Exercise is one option people talk about. Some say it helps, others worry it might make things worse. In this article, we’ll look at the research and try to give a clear picture.
What is tinnitus and what causes it?
Tinnitus affects millions of people and shows up as ringing, buzzing, or hissing that only the person with tinnitus can hear. Causes aren’t fully understood, but common factors include exposure to loud noise, earwax buildup, and certain medications.
Tinnitus can also follow a concussion. While the exact cause isn’t clear, it’s thought to be linked to changes in the brain’s hearing pathways. Treatment after a concussion may include counseling, sound therapy, and other approaches. If you think you’ve had a concussion, see a healthcare team with nervous system experts.
How exercise can help
Exercise can offer several benefits for people with tinnitus. It can reduce stress and anxiety, which often worsen tinnitus. Exercise also releases endorphins that improve mood and can make the condition feel less distressing.
Regular activity can improve sleep, and better rest makes tinnitus easier to handle. Exercise also boosts blood flow and oxygen to the head and neck, which may reduce inflammation and help symptoms.
Research is still limited, but exercise looks promising as a way to manage tinnitus. Talk to your doctor to see if adding exercise could help you.
Best exercises for tinnitus
Exercises that improve circulation and muscle tone seem most helpful for tinnitus. Better blood flow brings oxygen and nutrients to the inner ear, while stronger muscles reduce the chance of tension headaches, which can worsen tinnitus.
Good options include aerobic exercise, strength training, yoga, tai chi, jaw stretches, and neck movements.
1. Aerobic exercise
Aerobic activities increase heart rate and blood flow, including to the ears. This can help lower tinnitus symptoms. Aerobic exercise also reduces stress and improves sleep. Try walking, jogging, biking, or swimming.
Walking is low-impact and easy to start—aim for about 30 minutes a day, five days a week. Swimming is gentle on the ears and sinuses and boosts circulation, but use earplugs in chlorinated pools.
2. Strength training
Strength training can increase circulation, lower inflammation, and reduce stress—all helpful for tinnitus. You can lift weights, use bodyweight exercises, or join a class. Start slowly and build up, aiming for two or three sessions a week.
Be cautious: overexertion or incorrect lifting can worsen symptoms. In rare cases, heavy lifting has been linked to causing tinnitus, so check with your doctor before starting a hard strength program.
3. Yoga
Yoga reduces stress and improves circulation. Poses like Cow-Face, Triangle, Downward-Facing Dog, and Cobra may be beneficial. Bhramari pranayama—a breathing technique where you exhale with a soft humming sound—can also help calm the mind and increase circulation.
4. Tai chi
Tai chi combines gentle movement and meditation. It can lower stress, improve blood flow, and help you stay present, which may reduce the impact of tinnitus.
5. Jaw stretches
Gently stretching your jaw can ease tension that sometimes makes tinnitus worse. Try opening your mouth wide and holding for about 30 seconds. There are other jaw exercises you can try as well.
6. Neck rolls
Neck rolls can relieve tension in the neck and upper shoulders. Tilt your head forward, then slowly roll it back until you’re looking up. Hold briefly, then return to the start. Repeat 10–15 times a few times a day.
How to start an exercise program if you have tinnitus
If you’re worried exercise will make your tinnitus worse, take these steps to stay safe:
– Talk to your doctor before starting anything new.
– Start slowly and increase intensity gradually. For example, begin with a 20-minute walk and add light weights or swimming later.
– Warm up before and cool down after workouts to avoid sudden blood pressure changes.
– Pay attention to how you feel and stop if you feel dizzy or lightheaded.
Follow these tips to safely enjoy the benefits of exercise while managing tinnitus.
FAQs about exercise and tinnitus
How often should I exercise if I have tinnitus?
Aim for two or three strength sessions a week and about 30 minutes of cardio most days. But always listen to your body and rest if you feel unwell.
Why does my tinnitus get worse after exercise?
Exercise raises heart rate and blood pressure. For some people, those changes can trigger or worsen tinnitus.
Can I lift weights if I have tinnitus?
Moderate aerobic exercise is usually safe, but heavy or intense weightlifting can temporarily raise blood pressure and may worsen symptoms. Talk to your doctor about the best plan and consider modifying your routine if needed.
What should I do if my symptoms worsen when I exercise?
Stop exercising and consult your doctor. You’ll need to find activities that are safe and comfortable for you.
Can exercise cause tinnitus?
There’s no clear proof that exercise causes tinnitus, but strenuous workouts might lead to inflammation or temporary changes that could trigger symptoms in some people. If your ears ring after exercising, see a doctor to rule out other causes.
Is there exercise equipment for tinnitus?
There’s no equipment made specifically for tinnitus. However, cardio machines like treadmills, bikes, and ellipticals can help circulation. Mats and cushions support relaxation practices, and resistance bands or light weights can improve strength. For sound-based approaches, Tinnitus Retraining Therapy (TRT) may use sound generators or white noise devices.
What to do besides exercise
No exercise can guarantee tinnitus won’t happen, but a balanced approach helps. Eat a diet rich in antioxidants, vitamins, and minerals, and watch caffeine and salt intake. Use ear protection in loud places. Practice stress reduction like meditation, yoga, or deep breathing, and prioritize good sleep.
Final thoughts
There’s no cure for tinnitus, but there are ways to ease the symptoms. Exercise can help many people, though very intense workouts may make symptoms worse for others. Start slowly, increase activity gradually, and stop if you feel dizzy or unwell. Find an exercise routine that’s safe and comfortable, and check with your doctor before beginning any new program.