Physical Stress
June 17, 2024

Rhinosinusitis Pain: The Best Exercises For Relief

woman experiencing painful headache touching the part above the nose between her eyes

What is Rhinosinusitis? 

Rhinosinusitis, also known as sinusitis, is a medical condition caused by inflammation of the paranasal sinuses, which are located around the nose. Symptoms may include facial pain and pressure, headaches, nasal congestion, loss of smell, and overall discomfort. In some cases, rhino sinusitis can lead to more severe issues, such as an infection of the sinuses, which can cause fever, headache, and even facial swelling. Care typically includes antibiotics and anti-inflammatory medications, but in some cases, surgery may be necessary.

Anatomy of the Sinuses

The sinuses are cavities in the skull that are filled with air and serve to lighten the skull’s weight and produce mucus, which helps keep the nose and throat moist and free of dust and other particles. There are four types of sinuses: frontal, ethmoid, sphenoid, and maxillary sinus. Each of these sinuses has its unique anatomy, which helps it to carry out its functions. For instance, the frontal sinus has thin, fragile walls that allow it to filter the air that enters the nose and the maxillary sinus has mucous membranes that help to humidify and warm the air that passes through the passages. The anatomy of the sinuses is vital for their functioning and our health.

3 Most Effective Exercises For Pain Relief

If you suffer from sinusitis pain, you might seek relief. Fortunately, some exercises can be beneficial for easing the discomfort associated with sinusitis. Here are the top exercises for sinusitis pain relief: 

1. Neck Rolls

These are a great way to reduce sinusitis pain naturally. They involve gently rolling your neck in a circular motion to loosen tension and improve circulation, which can help reduce pressure in the sinuses and relieve sinusitis pain.

Step 1: Sit comfortably and place your hands on your shoulders. 

Step 2: Gently roll your neck in a circular motion, moving in both directions for a few minutes. Try tilting your head from side to side and up and down to stretch the muscles in your neck. 

Step 3: As you roll, focus on relaxing your neck and shoulders. You may even want to close your eyes and take a few deep breaths. 

Regular neck rolls can help reduce sinusitis pain and prevent flare.

2. Jaw Relaxation

This technique helps reduce tension in the jaw muscles, allowing them to relax and ease the pressure on your sinuses. Here’s how to practice jaw relaxation to find relief: 

Step 1: Sit comfortably and take a few deep breaths to relax.

Step 2: Place your tongue on the roof of your mouth and press it lightly against the back of your teeth.

Step 3: Gently open and close your mouth a few times, allowing your tongue to move with your jaw.

Step 4: With each open and close, focus on consciously relaxing the muscles in your jaw.

Step 5: Once you feel the tension in your jaw start to ease, hold your mouth in the open position for a few seconds, then slowly close it.

Step 6: Repeat this process several times to help further relax your jaw and neck muscles.

Step 7: When your jaw is sufficiently relaxed, close your mouth and take a few deep breaths to help further relax your body.

This simple technique can help reduce the tension in your jaw and neck muscles and relieve sinusitis pain.

3. Forward Bends

These are a great way to reduce sinusitis pain. Stretching the muscles and ligaments in the neck and upper back can help relieve congestion and sinus headaches. Here are some steps to do a forward bend for sinusitis pain relief: 

Step 1: Start by standing up straight with your feet shoulder-width apart.

Step 2: Inhale deeply, then as you exhale, slowly bend forward from the hips.

Step 3: Keep your back as straight as possible and your gaze forward.

Step 4: When you reach the maximum point of the bend, hold the position for a few seconds.

Step 5: Slowly inhale as you come back up, and repeat the sequence a few times.

Regular practice of forward bends can help reduce sinusitis pain and give you the relief you need. These exercises can be performed at home and can be a great way to relieve sinusitis pain.

Other Options To Alleviate Pain & Discomfort

Aside from home exercises, there are several solutions available to help bring relief. One of the most effective treatments is chiropractic care. Ensuring the vertebrae in the neck, shoulders, and upper back are in alignment allows pressure on the sinuses to be relieved, and sinusitis pain can be significantly reduced. Saltwater irrigation is also a great way to flush out excess mucus and reduce inflammation in the nasal passages. Finally, maintaining a good humidity level in your home or workspace can help keep the airways moist, reducing the severity of sinusitis symptoms. With these treatments, you can manage sinusitis pain, and your life can return to normal.

Final Thoughts

Rhinosinusitis is a painful condition caused by inflammation of the sinuses. Fortunately, it is possible to reduce the risk of developing sinusitis pain and discomfort with some simple lifestyle changes. Exercises such as neck rolls, forward bends and jaw relaxation can help open up the nasal passages, improve circulation and promote relaxation. Some home remedies include steam inhalation, drinking plenty of fluids and using a humidifier that can help reduce sinusitis symptoms. Finally, reducing stress, avoiding irritants and getting plenty of rest are all important lifestyle factors that can help prevent sinusitis pain. Taking these steps can ensure that you stay healthy and symptom-free.


  1. National Institute of Health. (2020). Rhinosinusitis. Retrieved from  
  2. Singh, A. (2020). Rhinosinusitis Pain: The Best Exercises For Relief. Retrieved from  
  3. Heffernan, M. (2020). Chiropractic Care for Sinusitis. Retrieved from 

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