Effective exercises for easing tinnitus symptoms

Author: EarPros Team

If you're living with tinnitus—an affliction with no definitive cure—finding methods to alleviate the symptoms is a high priority. There are several tinnitus-calming exercises and strategies you can utilize to effectively manage your life without succumbing to the incessant noise.

Understanding tinnitus: does exercise help?

Are you constantly haunted by a ringing sound in your ears? This sensation is known as tinnitus. It is the perception of sound without an identifiable external source. Descriptions tend to feature a ringing, whooshing, or whistling noise. Tinnitus can result from various causes including hearing loss, ear canal blockage, injuries to the head or neck, or certain medications

Even though there isn't a known cure, there are multiple methods to alleviate the discomfort caused by the ringing in your ears. Endeavor to include the following easy home exercises in your everyday routine; they could help you control and reduce your tinnitus perception.

A woman with a yellow shirt perfoming a hearing test
Schedule a free hearing consultation near you

Take care of your hearing health now!

Visit the nearest store

Tinnitus relief exercises: how posture matters

Dealing with your tinnitus symptoms could be as simple as adjusting your posture. This might seem unrelated at first, but there's a determined correlation between tinnitus and posture. Bad posture can create tension in your neck muscles, impede proper blood circulation, and negatively impact your cranial nerves, thus causing a ringing sensation in your ears. This form of tinnitus, also termed cervical tinnitus, can stem from stress, physical strain, or a whiplash injury. If tinnitus or neck pain is making life difficult, try bettering your posture through straightforward exercises as a first step toward managing your symptoms. Here are some easily-incorporated exercises for tinnitus relief:

Exercises to try while seated

Seated exercises for tinnitus are a quick, easy way to find relief at any time during your day. These exercises involve simple procedures like:

  1. Grasping your lower jaw with one hand while your mouth is open
  2. Stretching the muscles around your jaw and mouth (without exerting excessive force)
  3. Repeating the motion with an open mouth for two to three minutes. 

If you encounter muscle cramping or pain, stop the exercise immediately.

Dynamic back-stretch exercises

You can also try more dynamic seated exercises for tinnitus. These include simple stretches like seating with your back straight, placing one hand behind your back, passing your other hand behind your head to touch your ear on the opposite side, and then gently pulling your head toward your shoulder (without twisting your neck) for 20-30 seconds. You can then repeat the exercise a few times before switching to the opposite side.

Using massage balls for tinnitus exercises

For more variety, consider using tools such as small massage balls to supplement your exercises for tinnitus relief. Roll the ball to massage your jaw muscles and cheeks while applying gentle pressure in a spiral motion. If you identify tension points, concentrate the ball’s movements on these areas.

Never underestimate the significance of ear care—as it could ultimately impact your hearing.

A man using a laptop
Learn more about hearing health

Keep yourself updated with the latest articles about hearing health and hearing conditions on our blog. 

Latest news on hearing health

How to stop ringing in ears with TMJ disorders?

Tinnitus can also arise from problems related to the temporomandibular joint (TMJ). TMJ disorders usually stem from inflammation or irritation of the ligaments and muscles around the joint. Common causes include grinding teeth during sleep (bruxism), head or neck trauma, and jaw arthritis. This joint's closeness to the inner ear means that people with TMJ disorders are more likely to experience mandibular tinnitus. When provoked or inflamed, it can interfere with the inner ear's sound-processing capabilities and trigger tinnitus symptoms. 

Despite needing additional medical intervention for TMJ disorders, certain jaw and neck exercises may prove beneficial for tinnitus relief.

Neck exercises for tinnitus

Neck exercises for tinnitus and jaw massages can significantly improve symptoms. A simple neck exercise involves making a fist with your left hand, placing it on your left shoulder, pulling down on your fist and shoulder while placing your right hand on the left side of your head above your ear, and gently pulling your head to the right to stretch the left side of your neck. You hold the stretch for two to two-and-a-half minutes, then release slowly and repeat on the other side.

Tinnitus jaw exercises

For jaw exercises, you could try gentle massages that can relax your muscles, improve circulation in the mandibular area, and counteract mandibular tinnitus. Try gently opening your mouth, moving your jaw to one side, placing your hand under your jaw, and slightly pushing to enhance the motion. Hold this position for three seconds, then relax before repeating the action on the other side of your jaw. Consider doing this exercise 10 times per side, three times per day.

Is there a cure for tinnitus?

While there's currently no definitive cure for tinnitus, relaxation techniques such as the following can also assist you in managing your symptoms better:

  • Progressive muscle relaxation
  • Yoga
  • Meditation
  • Deep breathing
  • Guided imagery

These methods help in focusing on releasing tension and anxiety in the body, which can further help in alleviating your tinnitus.

Lifestyle changes for managing tinnitus

Grandfather and grandchild enjoyning lunch with the family

You can also try distracting yourself from tinnitus symptoms with strategies like listening to music, caring for pets, or engaging in hobbies like gardening or DIY projects. All these activities help to distract you from tinnitus symptoms and provide comfort.

Documenting your journey with tinnitus can give you critical insights into the condition and the techniques that best alleviate your symptoms. It is also important to consult with your physician or hearing instrument specialist about how to best manage your symptoms if they disrupt your routine, sleep, or cause prolonged stress.

For some, a hearing aid for tinnitus could be an effective treatment option. These devices emit a sound that masks the tinnitus. Discover the range of hearing aids that best suit your specific needs!

Massage as tinnitus treatment method


Here are some massage methods to ease tension and promote relaxation for tinnitus:

  • Scalp massage: Use gentle circular motions with your fingertips from front to back for up to 5 minutes, focusing on tight areas.
  • Top of head massage: Press fingers along the top of your head, then use both hands to apply gentle pressure on either side of the midline.
  • Neck massage: Massage the base of your skull and neck muscles with gentle circular or back-and-forth motions for up to 5 minutes.
  • Ear massage: Gently massage earlobes in circular motions, gradually moving to the top of your ears.
  • Jaw massage: Apply gentle pressure to jaw joints and massage in a circular motion, avoiding excessive pressure.

Tinnitus cognitive behavioral therapy


While talk therapy may not be your initial approach for addressing physical symptoms, it offers unique benefits, especially in managing conditions like tinnitus. Evidence indicates that cognitive behavioral therapy, in particular, can be a valuable resource when home remedies and strategies fall short in alleviating tinnitus-related distress.

Engaging in conversations with a licensed counselor about your tinnitus symptoms and the accompanying distress can serve as a proactive first step toward improving your well-being. Coping with any illness can be a challenging and isolating experience.

A professional can assist you in developing personalized strategies to navigate the difficult moments that often accompany tinnitus, helping you find relief and support along the way.

Male doctor holding a stethoscope
When to seek medical help for tinnitus

When these methods, exercises, and massages offer only temporary relief for tinnitus, it's essential to seek specialized treatment. If your symptoms disrupt daily life, affect your sleep, or lead to prolonged distress, consult a doctor to discuss your concerns and symptoms.

With you on your journey to better hearing.

It's time to finally treat your hearing loss. Sign up for a free consultation with a licensed hearing care professional today to determine if you have hearing loss. It’s the start of your journey towards better hearing.

EarPros benefits:

  • it's 100% risk free.
  • best partner with more than 1.000 stores

Please use a valid US zipcode.

Please use a valid zipcode.

Thank you for submitting your request

We will get in touch with you as soon as possible.
Schedule a free hearing aid consultation