Your Body Almanac

Musician

Hours of practice, loud stages, late nights and an instrument to hold.

Playing music is a physical skill repeated for hours. Fixed postures around an instrument load the neck, shoulders and hands, loud rehearsals and gigs threaten hearing, and touring life scrambles sleep.

01

Hearing damage and ringing ears

Rehearsals, amplified stages and even orchestral sections can be loud enough to damage hearing over time. Ringing in the ears after playing is an early warning sign. Hearing loss and tinnitus are permanent.

SourcesNoise-induced hearing loss (NIH National Institute on Deafness and Other Communication Disorders)Tinnitus (NIH National Institute on Deafness and Other Communication Disorders)
Protect your hearing from loud noiseAs neededWear earplugs or earmuffs around loud noise, turn the volume down and step away when you can. Get your hearing checkedYearlyAsk about a hearing test at your yearly checkup, especially if you work around noise or notice signs of hearing loss.
02

Overuse in hands, wrists and arms

Thousands of fast, precise finger and wrist movements, often in a fixed position, load the tendons of the hand and forearm. Sudden jumps in practice time before a performance are a common trigger.

SourcesRepetitive strain injury (NHS)Tendinitis (MedlinePlus)
Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist. Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day. Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week.
03

Neck, shoulder and back strain from playing posture

Holding a violin, guitar or wind instrument, or sitting at a keyboard or kit, keeps the neck and shoulders in one, often asymmetric, position for hours.

SourcesNeck pain (NHS)Shoulder pain (NHS)
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks. Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.
04

Vocal strain for singers

Singing for long sets, over loud bands or with a cold strains the vocal cords and can lead to hoarseness.

SourcesTaking care of your voice (NIH National Institute on Deafness and Other Communication Disorders)
Look after your voiceDailySip water, rest your voice between sessions and stop shouting over noise, so a talking-heavy job doesn't wear out your vocal cords. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
05

Late nights and performance stress

Gigs end late, touring disrupts routines, and performance anxiety is common. Short sleep and stress feed into each other.

SourcesFall asleep faster and sleep better (NHS Every Mind Matters)Stress (NHS)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Count your standard drinksAs neededLearn what one standard drink looks like and keep a running count, because many pours hold more than one.

When to see a professional

See a doctor or audiologist if ringing in your ears lasts more than a day or two, or if sounds seem muffled. See a doctor or hand therapist for pain, numbness or loss of control in your fingers while playing, and an ear, nose and throat specialist for hoarseness lasting more than three weeks.