Why Do I Get a Sore Throat When I Sing? (AKA Vocal Strain)
A 2025 guide for adult singers who feel tension, fatigue, or discomfort when they sing.
Vocal strain is one of the most common issues I see in my studio — and if you’ve experienced it, you’re absolutely not alone. When I first ran a poll years ago, not a single singer said they’d never felt strain. Most said they experienced it often or at some point.
And honestly? That makes complete sense.
Strain isn’t a sign you’re “not talented” or that something is wrong with your voice — it simply means your system is working harder than it needs to. I know how distressing that can feel, because I lived it myself. I went from singing freely to suddenly feeling tight, sore, inconsistent… and I didn’t know where to turn. It’s a big part of why I became a vocal coach.
Let’s explore what’s actually happening, why it happens, and what you can do next.
What Is Vocal Strain?
When singing feels sore, tight, effortful, or fatiguing, it often means that certain muscles are doing more work than they need to for the task at hand .
Muscles like the tongue, jaw, and neck play crucial roles in articulation, vowel shaping, resonance, and laryngeal stability. However, sometimes they step into roles that the intrinsic vocal muscles are meant to handle, usually because the system is:
compensating
bracing
managing load
or trying to “help” in a way that becomes counterproductive
This can lead to:
tightness
soreness
early fatigue
reduced range
a feeling of “pushing” or “getting stuck”
It’s not failure — it’s just a coordination issue.
⭐ The Role of Tongue Tension
One of the biggest sources of strain — especially for adult singers — is not “a tight tongue” in the way people often imagine.
It’s actually:
overactivity in the back of the tongue overpowering the rest of the tongue’s coordination (and rippling down into the rest of the body.)
This is different from the common myth that the tongue should be “relaxed.”
Your tongue must be active to sing. It shapes vowels, influences resonance, and stabilises the larynx.
The problem arises when:
the back of the tongue retracts or presses down
this retracting pattern becomes dominant
the tongue as a whole loses its balanced shape
the larynx gets pulled or squeezed as compensation
This creates a domino effect:
the neck tightens
the jaw braces
airflow becomes less efficient
the vocal folds work harder against increased resistance
The tongue is part of a wider fascial system, so when it is rigid or restricted, , those tension patterns can easily travel into the diaphragm hips and even into our feet.
This pattern is incredibly common in adults because it often starts as a subtle habit years before they start singing seriously.
And the good news?
When you rebalance tongue coordination — rather than “relaxing” it — strain tends to reduce quickly.
Are you tongue tied? I specialise in Tongue Tie Aware Vocal Coaching.
⭐ Breathing Patterns Matter (But Not in a “Big Breath” Way)
Many singers assume strain means they need more breath support.
But often, the opposite is true.
Over-breathing increases airflow pressure, which encourages the throat to tense to “hold back” excess air.
A gentle, low-effort inhalation and smooth, economical airflow usually helps the whole system coordinate better.
As a certified Buteyko Breathing Instructor, I help singers build calmer, more efficient breathing patterns that directly support vocal ease.
⭐ Vocal Load: The Missing Piece for Many Singers
Strain isn’t always about technique.
Sometimes, the voice is simply:
tired
overused
not getting enough recovery time
Your vocal folds and the muscles around them behave like any other part of your body. If your week includes:
lots of talking
teaching
noisy environments
singing multiple times
stress
poor sleep
dehydration
cold weather
…the cumulative load increases.
Strain can appear even if your technique is excellent.
Learning to recognise your vocal workload — daily, weekly, monthly — is key.
Many singers find relief when they adjust:
how long they sing
how loudly they sing
how often they speak
how they warm up and warm down
their recovery habits
Vocal load is real and deserves just as much attention as technique.
Some Updated Tips for Reducing Vocal Strain
1. Use calm, low-effort breathing
Avoid “big breaths.” Think steady, gentle inhalation and balanced airflow.
2. Rebalance the tongue — don’t relax it
The aim is even, coordinated shape, not floppiness.
Notice:
Does the back pull back?
Does the tongue root feel dominant?
Does your jaw step in when the tongue loses stability?
Awareness is the first step.
3. Choose warm-ups that encourage efficiency
Prioritise:
semi-occluded exercises (e.g., straw, lip trills, humming)
gentle slides
lower-effort onset patterns
proprioception over volume
Aim to wake up the system, not challenge it.
4. Stop “pushing” for power
Volume and intensity come from coordination, not force.
If you feel yourself bracing, gripping, or “going for it,” pause.
Your body is telling you something valuable.
5. Address vocal load
If your voice is tired, strained, or overworked:
rest
hydrate steadily throughout the day
use gentle semi-occluded cooling downs
reduce background noise or speaking volume
track your weekly patterns
Technique can’t override exhaustion — your vocal system needs recovery just like any other physical system.
6. Consider manual therapy when needed
Techniques like laryngeal massage or myofascial release can reduce chronic tension and support healthier function while you address the underlying coordination patterns.
✨ A Quick Reality Check
Vocal strain happens to everyone — even trained professionals.
Your voice isn’t broken.
You’re not behind.
You’re human.
The goal isn’t perfection.
It’s understanding, awareness, and supporting your voice so it can work freely again.
⭐ Want Support With This?
If you're dealing with tension, soreness, tightness, or vocal fatigue, you can book a free Discovery Call to talk about what you’ve been experiencing and whether my approach could help.
👉 Book your Discovery Call here
(You won’t be asked to sing — it’s just a relaxed chat.)
If it’s the right fit, you’ll then move into an Initial Fit Session, where we take a deeper look at your voice, patterns, goals, and technique.
