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Can exercises help sinusitis symptoms?

Goficure - Blog Page - Can exercises help sinusitis symptoms? (Blog Post) Last Updated March 12, 2024

Overview

Suffering from chronic sinusitis and wondering whether exercise is good for you? Regular exercises strengthen our bones and muscles, keep us active, manage weight, and are also good for our brain health. But many of us who like to exercise regularly may find it difficult to go through their workout routine especially if they are suffering from a sinus infection.

Sinusitis or sinus infection occurs when the sinuses are blocked or infected. It causes uncomfortable symptoms like nasal congestion, headaches, runny nose, pressure in the face or nose, etc. The condition can be frustrating and may interrupt your normal daily activities.

Believe it or not, participating in certain exercises can help alleviate sinusitis symptoms and provide much-needed relief.

What are the potential benefits of exercise during sinusitis?

The question many of us may have while suffering from sinusitis is whether exercise actually provides any relief. The answer is yes, light exercise can increase blood circulation, produce more body adrenaline that may help the blood vessels to contract, and reduce sinus swelling.

Exercise boosts white blood cell production and the body’s immunity to fight infections. It releases endorphins which makes you feel better and reduces stress. It unclogs the nasal passages and allows a smooth flow of mucus discharge.

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Tips for exercise

When you are attempting to do exercises with sinusitis, you must take certain precautions. Overexertion can lead to dizziness, and light-headedness, and make you feel sick.

  • Hydrate yourself and drink plenty of fluids and water before exercising
  • If you are exercising outdoors, wear a mask to protect yourself from dust and other allergens
  • Try exercising indoors
  • Avoid exercising if you are suffering from a fever or cold
  • Do workouts in the morning and avoid exercising in the late afternoons or evenings as it can trigger certain symptoms
  • Stop exercising if you are suffering from unpleasant symptoms like chest congestion, fatigue, muscle aches, etc., and consult your physician immediately
  • Avoid exercises if you have asthma which can cause congestion
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Best exercises and yoga for sinusitis

Certain exercises can boost immunity, reduce sinusitis symptoms like congestion and headache, help with stress and anxiety, and improve sleep quality.

Breathing exercise

This is a great way to clear a blocked nose and improve breathing.

  • Sit upright in a comfortable position
  • Focus on your breathing by inhaling air for two seconds and exhaling for three seconds
  • Gently squeeze your nose, move your head up and down, and hold your breath by keeping your mouth closed
  • Continue doing this a few times and see whether the breathing through your nose has improved
  • If your nose is blocked, slightly open the mouth for inhalation and exhalation

Cardio exercise

They improve the blood circulation and oxygen flow in the lungs. Cardio exercises expand the sinus passages and reduce congestion. Regular brisk walks and jogging can help clear sinus blockages.

Supported bridge pose

This posture relieves sinus pressure and stretches the chest and the throat.

  • Lie down on a yoga mat
  • You can keep a yoga block under the hips for support
  • Inhale and slowly lift the hips above the floor
  • The feet should be well-balanced
  • The shoulders should lightly touch the floor
  • Slowly exhale and bring your body back to the yoga mat

Pranayama

Pranayama involves a breathing technique that relieves the excess pressure in the sinuses, calms your nerves, and relaxes your body.

There are two techniques:

  • Belly breathing – Lie on the back and bend your knees. Your hands should be placed on your belly. Breathe deeply and concentrate on your belly as you inhale and exhale
  • Breath of fire – Start by slowly breathing through the naval. In the beginning, you may have to forcefully breathe but gradually increase the pace of breathing

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Exercises to avoid

Doctors recommend avoiding certain exercises that may increase chest pressure and make you more dehydrated and fatigued. While exercising, your head should not go below your waist as it may increase headaches.

Exercises that you should avoid:

  • Lifting heavy weights as it can strain the muscles and increase sinus pressure
  • Doing squats or running long distances
  • Swimming in a pool can be contagious to others. The chlorine can also irritate the sinuses

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Dos
  • Try doing indoor exercises
  • Drink plenty of fluids before starting the exercise regime
  • Avoid doing deadlifts
Don'ts
  • Engage in heavy workouts
  • Ignore symptoms that need medical attention
  • Hurry back to swimming

 

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