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3 Simple Tricks to Relieve Ringing in Your Ears


Tinnitus is typically experienced as a high-pitched or low-pitched ringing. This noise can affect one or both ears with varying volumes. Approximately 20% of the population experiences either temporary or constant tinnitus.

There are various intensities, which can affect health by altering hearing, sleep, stress/ anxiety, and can make it challenging to focus at work or home.


There are numerous causes of tinnitus, such as neurological, hearing impairments (past damage/ trauma via loud sounds, ear infections, Meniere’s disease, tumors, blood vessel disease, hormonal changes), cervical (neck), psychological stressors, and medication side effects can all be causes for this condition.


Here are 3 simple steps to help manage tinnitus symptoms:

1. First, here is a stretch to the upper trapezius muscle to help relieve tension of the neck.

Perform for 15 seconds, 3 sets on each side, twice a day

2. Self-massage

In circular motion, massage the muscles of your temple as in the picture below.

Perform for 1-2 minutes or as desired. Also, great for headaches!

3. FINALLY: You can use a fan or sound machine to mask your symptoms. This can be effective when symptoms are at a level that keeps you from relaxing or falling asleep.

However, we can also use a sound machine or app (e.g. “ReSound”) to mask and treat the tinnitus. This helps the brain adapt and the noise (from tinnitus) should naturally decrease.

The steps for the app "ReSound" are as followed below:

  • Below are the screenshots, so you can find the apps' white, violet, etc noises. Click the plus symbol, then go to therapeutic section.

  • Find the noise that seems most similar

  • The volume of your app should be slightly lower than your ringing

  • Listen for 15 minutes

  • Continue this process twice a day for each day

Listen to these other helpful tips:

Strain from poor posture tends to aggravate symptoms, so make sure you're keeping in mind your body position and ergonomics at work or home.

Regular exercise can be great for tinnitus or flares. This is especially true if your symptoms are affected by high blood pressure.

Stress almost always aggravates tinnitus. Consider meditation, breath work, and self massage to the temple and the front of neck for relief.

Drinking water can also help. Avoid alcohol, tobacco or caffeine as they commonly influence tinnitus.



Are you interested in more info or treatment? Want to see how physical therapy can help with Tinnitus?

We take an individualized approach to the factors contributing to each client’s tinnitus. Stretching of the jaw, neck and shoulders has been shown to be beneficial. Addressing the cervical (neck) spine, stress management, dry needling, accommodation techniques are some additional options that can help alleviate symptoms. Check out our page ( to learn more about our team and how we can help.


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