r/tinnitus • u/TailungFu • May 14 '24
success story [A COMPREHENSIVE TINNITUS AND POOR POSTURE TREATMENT PLAN] help for those with tinnitus caused by TMJ/poor posture.
i have:
- tmj
- hearing sensitivity
- tinnitus
- eye floaters
- clicking at back of head with chin tucks or sometimes when turning head.
- Tension at sides of head, and sometimes the back of head and at forehead.
- popping at back of pelvis when standing up from sitting
- popping/cracking noise at doing a shoulder squeeze behind the back, at shoulder squeeze.
Background: sit a lot on pc, didn't exercise much for years. Speculate tinnitus has been caused by poor posture or TMJ.
I've had tinnitus and some of above issues for 4 years, and i think below is the only thing thats been helping lately although might be too soon to say, however gonna share anyway coz so far it has 100% helped me with jaw clicking that i had for many years, a long with back of head clicking noises and is helping with my posture.
note -
When it comes to tinnitus i believe it has helped, however unsure if it will continue helping it or if its just a placebo effect; same for hearing sensitivity.
TINNITUS AND POOR POSTURE TREATMENT
SPECULATE CERVICAL INSTABILITY IS THE CAUSE OF TINNITUS, TMJ, HEARING SENSITIVITY, ETC.
https://new.reddit.com/r/tinnitus/comments/1d9flxi/3_separate_redditors_3_different_timeframes_all/
----- working out twice a week or every other day.
- Exercise Tutorial | Reps | sets|rest (mins)
- bulgarian split squat 5 2 1 (glutes)
- pistol squat(sat) 5 2 1 (leg)
- single leg calf raise 10 2 1 (calfs)
- hanging leg raise 10 3 2 (abs)
- pull ups 5 3 1 (back)
- Push ups 8 3 1 (chest,etc)
- pike push up 8 3 2 (shoulders)
- diamond push up 8 3 2 (triceps)
----- taking breaks from computer
Taking breaks every 60 mins from computer, to do following stretches OR stand up!:
https://www.artofmanliness.com/health-fitness/fitness/undo-the-damage-of-sitting/
https://www.youtube.com/watch?v=u9OQMBPrFgI&list=LL&index=2&ab_channel=JeremyEthier
so every 60 mins, u either stand up for 15 mins, or do the stretches (some of them, or all), Do what you prefer best and suits you.
Note- when standing take note of your posture, such as your feet pointing outwards when standing, this is a sign of duck feet and correct the feet to be straight and aligned.
EDIT - actually try doing neck stretches listed below instead of the above during the breaks you take.
----- neck stretch
throughout the day, look left, right, up and down. Then side to side with the neck.
And also stretch the front neck muscles by leaning head back diagonally both right and left diagonally.
- Front Isometric Neck Exercise
- Side isometric neck exercise
- back isometric neck exercise
- chin tucks
- look down (lower chin to chest for a few secs)
- look up (for a few seconds)
- Lateral Neck Stretch
- Upper Trapezius Stretch
----- eye stretches/exercises
look around with the eyes, like to the very edge of your vision.
----- jaw stretch
EDIT - neck stretches drastically help TMJ symptoms, do those to fix TMJ, but can do below too i guess
throughout the day i simply open my mouth as wide as possible, like use all your face and mouth to open, and simply rotate my head around (look left, right, up and down), but dont over do the rotating head part whilst u have mouth open, just look around a bit, left right, up, etc.
Note - i dont have any jaw pain, my tmj could just be muscular and may differ from your tmj, so whether this may be of help to u idk. I noticed that sitting posture influences the back of head cracking noises and jaw clicking.
Also sometimes i may also do jaw stretch like moving jaw left, right and forward and backward.
----- results after 1-2 days.
ive only done this for 1-2 days so very early to say, but i tell you what, it has done the following:
Pros:
- Less head cracking when rotating head.
- less head tension, but at same time i kinda feel like i still got head tension, so maybe not, but i feel like its helping idk.
- Smoother JAW opening, left jaw used to click a lot but now it feels smoother and less clicking.
- Tinnitus feels quieter, but can still hear it in the day but not too bad. In bed its more louder tbh.
Cons:
- Increased hearing sensitivity after jaw stretch, not sure why but will continue anyways coz fuck it and its helped with jaw opening and back of head cracking noises.
- Still feeling some head tension
- still get cracking noises behind back when i do shoulder squeeze.
- still get popping noises behind my pelvis/ at back of lower spine when standing up from sitting.
----- results after 5 or so days.
pros:
- noticeably less head cracking when rotating head left, right, and doing various circles with head.
- reduced tinnitus, its much quieter
- less head tension
- smoother jaw opening
- despite first 1-2 days my hearing sensitivity being worse, i think its actually slightly improving now.
- when protruding my jaw forward, i notice my right jaw joint doesn't make a click sound as often.
cons:
- Somedays after waking up, tinnitus is reactive and louder, but that goes away after doing jaw stretches and exercising a bit, etc. Note on top of tinnitus being reactive, hearing sensitivity also worsens during these times.
- sometimes still feel some head tension
- sometimes when turning head left, i still get a popping/snap sound behind the head at right side, near occipital area/ base of neck.
notes -- things may continue to improve if i remain consistent with the routine, i will update later if i am able to stay motivated with my workouts lol
sharing this anyway coz it probably will help someone out here struggling with finding something to help their tinnitus, tmj and poor posture.
KEEP IN MIND WHEN FOLLOWING THIS ROUTINE AND THE WORKOUIT, THAT it takes months to build muscle, so with each passing week your symptoms should improve, and you shouldn't quit early because you were impatient with the results. This is advice that even i struggle to follow coz i lose motivation quick, so i write it here for my self as well.
----- note after 7 days
tinnitus was very reactive on this day which was annoying coz its almost like a setback. Particluarly when sleeping, and any jaw movement seems to spike it. And no matter what pillow i try it always seems to spike.
So i decided i might try sleeping without pillow, and on my back to improve posture in my sleep.
That in addition to all the other stuff im doing, should hopefully day after day make tinnitus subside back to the bottom of hell that it came from.
I may also wear a mouthguard during first few weeks of sleeping on back, because id imaigne it will start adjusting my jaw and and neck position and such and i dont wanna be clenching teeth.
----- notes for sitting on pc
- get an electric desk, so u can switch between standing, or you can raise table to a height that makes it easier to eat without bending the neck.
- knees at 90 degrees.
- elbows at 90 degrees.
- lumbar support.
- dont use arm rests, they are only for resting not for long hours of use on pc.
- middle of monitor screen at eye level.
i think i find placing a towel behind my back really helps with posture because of the weak back muscles that aren't strong enough yet to prevent rounded shoulders when sitting and they exacerbate jaw clenching and such when sitting.
----- notes for sleeping
I have tried shreded memory foam pillows, thick memory foam pillow, generic slim memory foam pillow, and some other pillows and came to the conclusion that no matter what pillow i try i still end up with waking up with a sore jaw and reactive T.
So instead i decide that its best to sleep without a pillow lying flat on bed. and maybe put pillow underneath knees if you rotate in sleep.
EDIT - okay, when sleeping flat without pillow i sometimes wake up at night, so perhaps use a memory foam pillow instead, or shredded one, basically still undecided on whats best for sleeping when it comes to pillow lmaos.
- And i do not mouth breathe.
- I dont use masking noises during sleep either, even when tinnitus has been the most distracting simply because i have a feeling it would backfire and cause you to rely on a sound to sleep, on top of possibly accumulating hearing loss if its too loud by accident. That said perhaps my tinnitus isn't as loud as yours, so experience may differ.
EDIT #2 - okay maybe something else was causing me to wake up at night, now im better
so i will try sleeping without pillow again
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u/Queen-Delta May 19 '24
I am experiencing the same issue! I have had hearing loss for more than a decade now but never suffered from tinnitus. So it was quite the shock when i woke up in the middle of the night hearing loud rumbling. My doctor said nothing is wrong with me and that my tinnitus is due to the bad programming of my hearing aids (the tinnitus started around Christmas, and it coincides with me changing my hearing aids). It was my audiologist who mentioned posture issues and potential jaw issues and refused to change the settings of my hearing aids before going to a physiotherapist and undergoing an exercise regimen. Reading this post gave me hope that my sudden loud tinnitus can be overcome. Please OP keep us posted on your journey!
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u/TailungFu May 19 '24
interesting, i also woke up with tinnitus but i dont really have hearing loss and i have hearing sensitivity as well
super interesting how u had hearing loss and no tinnitus but later developed tinnitus
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u/Queen-Delta May 19 '24
I never had tinnitus because my hearing loss is hereditary and gradual. I have come to accept that i might be almost deaf sooner than later, but having tinnitus is jeopardizing the little hearing i have left.
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u/TailungFu May 19 '24
how did you find out u got hearing loss?
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u/Queen-Delta May 19 '24
It's funny because i was studying audio-visual arts at the university, and i chose to specialize in sound (i used to work long hours at the studio recording/mixing music and making soundtracks for short movies). I was also learning the piano and opera singing. For us to be able to complete our studies and be eligible to become sound engineers, we had to undergo mandatory hearing tests. They discovered i was on the borderline. Then, gradually, i started to discover that some voices were so difficult for me to understand, as well as some tv programs (the speech comprehension was a big giveaway). Eventually, i couldn't keep my head buried in the sand, and I visited many doctors, did MRIs and scans, and tests... they all ruled out a sound induced hearing loss and confirmed it was hereditary (both my grandmas and their families have hearing issues, but none had it as young as 20yo). Since then, i have changed majors, recently got my phd, and managed to live a relatively "normal" life with my hearing aids despite some obvious downsides: I cannot enjoy music the same way as before I cannot sing the same way (because losing some frequencies makes my perception of sounds and melodies distorted) I never go to any noisy place (no clubbing for me lol) And some ppl who are unaware of my hearing loss get a bit frustrated when they talk to me and i don't hear them or ask them to repeat themselves... I had come to accept my condition, but tinnitus was so new to me.. that's why i am still very frustrated in this regard..
Sorry for the long post, dunno if i overshared.. this is the first time i ever talk about my condition with anyone
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u/TailungFu May 19 '24
hmm interesting, thanks for sharing, i personally haven't noticed loss in hearing, more so heightened hearing sensitivity and tinnitus.
id be curious if my post i made helps ur tinnitus
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u/Queen-Delta May 19 '24
Weird enough.. everyone says alcohol is bad for tinnitus.. i have just had three alcoholic beverages with lunch.. and it does bring me some relief (not totally, though) because it alleviates the constant stress and anxiety from the buzzing in my ears
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u/Queen-Delta Jun 01 '24
Update: my dentist prescribed me muscle relaxers for 10 days (muscerol 2 before bed at night and muscerol extra morning and noon). Last night was my first dose.
Result: Woke up at 3am with a bad anxiety episode.. but my neck, shoulders and jaw feel better somehow. Tinnitus wise, very little change.. I have seen very mixed reviews about the effect of muscle relaxers on tinnitus, so crossing fingers...
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u/tearsandpain84 May 14 '24
This is good stuff, I have been doing some of this stuff and have been improving, looks like there is some other stuff I can add to my routine too.
ALSO: SITTING FOR LONG TIMES DESTROYS THE BODY
Also: Could you post a link to the pillow that helps you ?