Sore Throats From Singing: The Painful Truth

singer with sore throat

A sore throat is more than a minor inconvenience for singers; it’s a vocal hurdle that can derail performances and impact a singing career. Here, we shed light on why singers get sore throats, how to avoid them, and what steps to take for immediate relief. We’ll delve into the various factors that contribute to vocal strain and share proven prevention strategies.

Why Singers Get Sore Throats

We’ve all been there: you wake up on the morning of an important gig, and there it is—a scratchy, uncomfortable sensation deep in your throat. 

While the symptoms might be universal, the reasons behind them are far from it. Here, we identify and explore the myriad factors that contribute to that dreaded vocal discomfort. From the common cold to a lacklustre warm-up routine, we’ll dissect each culprit in detail, arming you with the knowledge to sing freely and clearly.

Skipping the Warm-Up

Waking up to perform shouldn’t literally mean hopping out of bed and onto the stage. Your body, much like any instrument, requires tuning. A thorough warm-up isn’t just about loosening muscles; it’s also about prepping your vocal cords for the work ahead. Skipping this step can lead to unnecessary strain and even long-term damage.

Emotional Stress

While the link between emotional stress and physical health is well-documented, its impact on vocal performance is often overlooked. Emotional turmoil can lead to muscle tension, including in the muscles around your vocal cords. This tension can result in a tight, constricted sound and ultimately, a sore throat.

Poor Dietary Choices

The saying “You are what you eat” rings especially true for singers. Consuming foods or drinks that dehydrate or irritate can have an immediate and detrimental impact on your vocal cords. Excessive caffeine, alcohol, and even certain medications can strip away natural lubrication, leaving you more susceptible to irritation and, eventually, vocal fatigue. Dehydration can set the stage for more severe issues like vocal cord nodules if not addressed promptly.

Lack of Sleep

In a world where burning the midnight oil is often celebrated, the importance of good sleep can be overlooked. Insufficient or poor-quality sleep can have severe repercussions for your vocal cords. When you’re sleep-deprived, your body lacks the restorative time it needs, which can lead to inflamed vocal cords and, subsequently, a sore throat. 

This condition is exacerbated if you sleep with your mouth open, as it can dry out your throat even more. A potential remedy for this issue is to try sleep tape, which encourages nose breathing and keeps the vocal cords better lubricated overnight.

Vocal Fatigue

Repeatedly pushing your voice to its limits, whether during practices, performances, or even day-to-day speaking, can lead to vocal fatigue or ‘Vocal Overuse’. This condition is more than just feeling tired; it’s the body signalling that the vocal cords are overworked and need a break. Failure to heed this warning can result in a sore throat and even more serious vocal health issues over time.

Poor Vocal Technique

Incorrect vocal technique is often the root cause of many vocal issues, including sore throats. Whether it’s improper breath support, straining high notes, or poor articulation, these flawed vocal techniques can lead to vocal cord stress and soreness. Understanding and implementing proper vocal technique is key for both vocal longevity and avoiding the dreaded sore throat.

Physical Exhaustion

Physical fatigue affects more than just your energy levels; it also has a direct impact on your voice. When you’re physically drained, your body lacks the stamina needed to support a strong, clear voice, making it easier for vocal strain and soreness to occur. Performing while fatigued can cause you to compromise on technique, leading to poor vocal quality and potential injury.

Travel Woes: Time Zones, Climate, and Vocal Health

Being on the road isn’t just taxing on the mind; it can also affect your vocal cords. Frequent changes in time zones can disrupt your body’s natural rhythm, making it harder to maintain a consistent vocal routine. Moreover, varying climates, humidity levels, and even pollen counts can also contribute to vocal strain and soreness. Singers who frequently travel for gigs should be particularly vigilant about these environmental factors.

Acid Reflux

Gastroesophageal reflux disease (GERD), commonly known as acid reflux, can cause stomach acid to flow back into the esophagus and irritate the vocal cords. This irritation can lead to a sore throat and other complications for singers if not managed correctly.


Seasonal allergies can wreak havoc on vocal cords. Pollen and other allergens can cause inflammation, leading to a sore and scratchy throat. Understanding the symptoms and managing them through medication or lifestyle changes is crucial for vocalists who suffer from allergies.

Health Conditions

Whilst most sore throats result from the common cold or flu, a persistent sore throat can sometimes signal deeper, chronic health issues beyond immediate lifestyle choices. Conditions like vocal cord nodules or immune system disorders can contribute to ongoing vocal discomfort. These are conditions that generally require medical intervention and cannot be alleviated solely through vocal rest or technique adjustments.

Dry Air, Smoke, and Pollution

The quality of the air you breathe can greatly affect your vocal health. Singing in smoke-filled rooms, polluted areas, or places with dry air can all contribute to a sore throat. Dry air, in particular, can sap the moisture from your vocal cords, leading to irritation and potential vocal strain. Using a humidifier can help to maintain optimal air moisture, providing a better environment for your vocal cords.

How to Avoid a Sore Throat When Singing

You’ve learned what can go wrong and why, but what steps can you take to dodge that dreaded sore throat? Prevention is better than cure, especially when your voice is your livelihood or your passion. In this section, we’ll arm you with an arsenal of strategies, from staying hydrated to keeping tabs on your emotional well-being. Read on to discover how to sing your heart out while keeping those vocal cords in tip-top condition.

Warm-Up Rituals

We all know the temptation to skip the warm-up and get straight to belting out your favourite tunes. However, diving right into a rigorous vocal workout without warming up is like asking for a one-way ticket to Sore Throat City. A proper warm-up gets the blood flowing to your vocal cords, allowing them to function at their peak. Head over to our section on warm-up exercises to prepare you for your performance and minimise the risk of vocal damage.

Proper Hydration

When it comes to singing, think of your vocal cords as a finely tuned machine that needs proper lubrication to function effectively. Staying hydrated ensures that your vocal cords remain flexible and reduces the friction that leads to soreness. Staying hydrated isn’t just about drinking loads of water right before you hit the stage. It’s a day-long commitment that involves choosing the right fluids (water!) and avoiding those that can deplete your vocal cords of their much-needed moisture, such as alcohol, caffeinated and sugary drinks.

Choose the Right Diet

Your diet plays an outsized role in the health of your vocal cords. Foods that are high in fat, spice, or acid can trigger problems like indigestion and acid reflux, which in turn can lead to a sore throat. On the flip side, opting for a balanced diet rich in vitamins and minerals can boost your immune system and ward off conditions that make you susceptible to vocal issues.

Rest and Recovery

Overworked vocal cords are more prone to injury and chronic issues. Rest is not just about going silent; it’s about employing techniques such as vocal rest, steaming, and targeted relaxation exercises that help your vocal cords recover.

Emotional Well-being

Don’t underestimate the impact of emotional stress on your vocal performance. Stress hormones can lead to muscle tension, including in the muscles that help you sing. The result? A higher risk of straining your voice and ending up with a sore throat. Strategies such as mindfulness, deep breathing exercises, and even professional counselling can provide you with the emotional balance needed for optimum vocal performance.

Environmental Adjustments

It’s not just your body that needs preparing; your environment plays a crucial role too. Dry air, smoke, and pollution can be your vocal cords’ worst enemies. A humidifier can help maintain optimal moisture levels in your environment, offering a line of defence against sore throats. Additionally, steering clear of smoky or overly dusty areas can make a significant difference in your vocal health.

The Role of Sleep

A well-rested body equals well-rested vocal cords. Lack of quality sleep can manifest in a hoarse voice and increase your susceptibility to vocal strain. Some people find that sleep tape helps maintain closed-mouth breathing, reducing dryness and irritation. By prioritising a solid eight hours and considering methods to improve your sleep quality, you contribute to a better vocal performance and a reduced risk of sore throats.

Post-Performance Care

The work doesn’t end when the applause fades. Your post-performance routine is just as crucial for maintaining vocal health. Gentle cool-down exercises can help relax your vocal cords and reduce any potential inflammation. Other post-performance rituals might include hydrating with warm herbal teas, avoiding talking over loud noises, and using a humidifier to maintain a moisture-rich environment.

Professional Guidance

Sometimes, the best prevention strategy is to consult with a professional. Whether it’s a vocal coach to guide your technique or an Ear, Nose, and Throat (ENT) specialist for more serious concerns, professional advice can offer you tailored solutions for maintaining vocal health and avoiding sore throats.

Ongoing Monitoring and Self-awareness

Being in tune with your body and vocal cords is vital for long-term success. Make a habit of self-checks and keep a vocal journal if possible. Monitor any changes in your voice, no matter how minor, and take proactive steps to address issues before they become more significant problems. With the right awareness and action, you can enjoy a long and rewarding singing career free from chronic sore throats.

Managing a Sore Throat

If prevention didn’t work and you find yourself grappling with a sore throat, it’s not the end of the world—or your singing career. Effective management ranges from temporary quick fixes that can help you power through a performance, to comprehensive long-term solutions that address the underlying issues.

It’s worth noting that if your sore throat stems from a mild cold, many professional singers find that with correct technique and breath support, they can still perform without causing additional strain on their vocal cords. However, be very cautious with more severe symptoms which can potentially lead to long-term damage.

It’s crucial to remember that if your sore throat is severe, cancelling an upcoming performance is a viable option. Don’t bow to pressure from bandmates, fans, or managers if performing could lead to lasting vocal damage. Only you know the true extent of your condition and when it’s time to call it quits.

Quick Fixes

When a sore throat catches you off guard right before a gig, a quick remedy might save the day. Gargling warm salt water, sipping herbal teas with honey, or using vocal zones for lubrication can offer immediate but temporary relief.

Longer-Term Remedies

For those grappling with persistent sore throats, one-off fixes won’t cut it, and a more in-depth strategy is needed. Medical options like prescription antihistamines or anti-inflammatory drugs may be prescribed after consultation with a healthcare provider. Some singers also turn to voice therapy, which involves working closely with a voice coach or therapist to correct vocal techniques that may be contributing to the soreness.

In more severe cases, surgical interventions like removing vocal nodules or polyps might be recommended. No matter the treatment plan, ongoing collaboration with an Ear, Nose, and Throat (ENT) specialist is crucial to ensure that the root cause is properly addressed.

Finding Your Perfect Pitch Without the Pain

Navigating the world of singing without encountering a sore throat now and then is unlikely. However, understanding what causes these irritations and knowing how to prevent or manage them can make all the difference. Whether it’s refining your vocal techniques, giving your vocal cords the rest they deserve, or seeking professional medical advice for persistent issues, your voice doesn’t have to be a casualty of your craft. Remember, if the going gets tough and your throat’s in tatters, it’s okay to step back and heal. Your vocal longevity will thank you in the long run.