Sinusitis is a frequent ailment that can cause facial, head, and nasal discomfort and pain. The inflammation of the sinuses can result in congestion, pressure, and headaches, making it difficult to breathe or even concentrate.
Various factors can cause this condition, such as allergies, infections, or environmental factors, and can be challenging to treat.
In this article, you’ll find out more about:
- 📝 Benefits of facial exercises for relieving sinusitis symptoms
- 👄 Step-by-step instructions for each exercise
- ✔️ How to keep exercising with a sinus infection
Understanding Sinusitis and its Causes
The term “sinusitis” refers to the inflammation of the air-filled sinus cavities found inside the bones of the face and skull. This inflammation can cause a variety of symptoms, including face discomfort, headaches, nasal congestion, and a thick, colorful discharge from the nose.
Numerous conditions, including viral infections (like the common cold), bacterial infections (like sore throat), and allergies, can result in sinusitis.
Nasal polyps, a deviated septum, and exposure to environmental irritants can also cause sinusitis. Sometimes, medical disorders like cystic fibrosis or HIV/AIDS can cause complications that lead to sinusitis.
Common Symptoms of Sinus Infections and Sinus Pressure
The intensity and duration of the symptoms of sinus infections vary according to the individual and the source of the illness. It’s essential to note that not everyone with sinusitis will have all these symptoms, and some may have additional symptoms not included here.
- Nose that’s constantly dripping or blocked – Inflammation and swelling of the sinus lining can lead to a stuffy nose and mucus build-up.
- Frequent sneezes – Sneezing can be a sinus infection symptom as the body tries to clear out irritants, excess mucus, or nasal discharge.
- Persistent coughing – Coughing may occur as a result of postnasal drip, where mucus from the sinuses drains down the back of the throat.
- A Feeling of blockage or fullness in the nasal area – The inflammation and congestion of the sinuses can cause a feeling of blockage or fullness in the nasal passages. So what does mewing do to your nose? Learn more to fix this condition and help remove the blockage.
- Nasal secretions, initially clear but eventually turning thick and yellowish – The excess mucus produced by the sinuses can start as clear, but it may become thicker and yellowish as the sinus infection progresses. Nasal discharge thin = maybe just a running nose, nasal discharge thick = bigger problems.
- Discomfort in the forehead, cheeks, between the eyes, or behind the nose – Sinus pressure and pain can occur in different face areas depending on which sinuses are affected.
- Upper toothache – The maxillary sinuses are located above the upper teeth, and a sinus infection can cause pain and pressure in this area.
- Elevated body temperature – A fever can signify that the body is fighting off a sinus infection.
- Headaches – Headaches can occur as a result of sinus pain and pressure. We’ve covered more on this topic in our article on how mewing helps with headaches.
- A diminished sense of smell – The inflammation and congestion of the sinuses can affect the sense of smell.
- Exhaustion and weariness – Sinus infections can cause fatigue and a feeling of being run down, especially if the infection persists for an extended period.
What’s the Best Exercise for Sinus Infection?
Low to medium intensity exercises like walking, jaw massages, and light yoga exercises can help with sinusitis. Walking is low-impact, jaw massages relieve tension, and yoga poses increase blood flow and relieve congestion.
Strenuous exercise, on the other hand, such as weight lifting or long-distance running, can place extra pressure on the body and may aggravate symptoms. Avoid exercises that require abrupt changes in altitude, such as mountain climbing or skydiving, since they might aggravate sinusitis symptoms.
10 Best Exercises to Alleviate Sinus Infection Symptoms
Orthotropics
The best exercise for sinus infections that has gained attention for potentially helping to alleviate worsening symptoms is called orthotropics or mewing.
How do we define mewing? It is a specific tongue posture that can help improve nasal breathing and promote nasal discharge, which can alleviate congestion and increase sinus pressure.
The new mewing app offers a variety of exercises to help alleviate your sinus symptoms and promote sinus drainage. With the help of the app, bid sinus issues farewell and welcome the positive feeling of relief.
Yoga Poses and Exercises
Yoga may improve circulation and lessen inflammation, assisting with symptoms like sinus congestion. The following yoga postures are good exercises to help you control nose breathing benefits vs. mouth breathing.
- Bridge pose. This yoga pose can help relieve the sinuses by stretching the chest. To begin, lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling by pressing your feet and arms into the ground.
- Forward Bend. This light exercise can help relieve congestion in the sinuses by increasing blood flow to the head. Stand with your feet hip-width apart and bend forward at the hips, allowing your head and arms to droop toward the ground.
- Supported Fish Pose. This pose can help relieve chest pressure in the sinuses by stretching the chest and opening up the nasal cavities. To perform this nasal congestion exercise, lie on your back with a rolled-up towel or blanket placed underneath your shoulder blades. Leave your body to rest and take deep breaths.
- Humming Bee Breath. This breathing exercise to clear sinuses can help by stimulating the facial muscles. To perform this exercise, sit comfortably and close your eyes. Take a big breath in and exhale with a bee-like buzzing sound.
- Child’s Pose. This pose can help relieve sinus pressure by gently compressing the forehead and nose against the ground. Start by kneeling on the floor with your knees wide apart and your toes touching. Fold forward and rest your forehead on the ground with your arms stretched before you.
- Downward-Facing Dog. This pose can help relieve sinus congestion by opening up the chest and allowing for deeper breathing. Begin on your hands and knees, then lift your hips up towards the ceiling and straighten your arms and legs. Keep your head down and relax your neck.
- Standing Forward Bend. Stand with your feet hip-width apart and bend forward at the hips, letting your head and arms hang towards the ground. You can bend your knees slightly if you feel any discomfort.
- Lion’s Breath. Start by sitting cross-legged on the floor with your hands resting on your knees. Inhale deeply, then exhale forcefully while sticking out your tongue and making a “ha” sound.
- Cat-Cow Stretch. Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest and drawing your navel in towards your spine (Cat Pose).
- Neti Pot. A neti pot is a small teapot-like vessel used to pour a saline solution through one nostril and out the other. This technique can help rinse mucus and allergens from the nasal passages, relieving congestion.
When to Seek Professional Help
While sinus infections are frequently treatable at home, and you can experience the health benefits of mewing, there are some instances where the professional assistance of a sinus specialist is required.
Suppose your sinus infection symptoms persist for more than 10 days or grow worse rather than better. In that case, it may be an indication that your sinus infection is more serious and needs medical attention.
A high temperature (over 102°F) or severe sinus discomfort or pressure are further indicators of acute sinusitis. Rarely, chronic sinusitis can cause vision issues that necessitate immediate medical attention.
Embracing a Holistic Approach to Sinus Relief
Sinus infections can be frustrating and uncomfortable, but incorporating a holistic approach to sinus relief can make a big difference. Some light exercises for alleviating sinus infection symptoms include yoga poses like the bridge pose, forward bend, supported fish pose, nasal irrigation, and breathing exercises.
It’s also important to prioritize overall sinus health through a healthy diet, staying hydrated, and avoiding allergens and irritants.
While home remedies and exercise for sinus relief can be effective, it’s also important to seek a specialist if your symptoms are severe or persist for an extended period.
If you have trouble sleeping with a sinus infection, learn about mewing and snoring. By taking a comprehensive approach to sinus health, you can improve your overall body’s immune system.
