8 Simple Tips for TMJ pain relief @home.
- anuj mewada
- Nov 15, 2024
- 3 min read
If you’re experiencing jaw pain or discomfort, Dr. Mewada's Dental Clinic has you covered with straightforward ways to manage TMJ pain without needing surgery. These eight tips can help relieve discomfort and improve your daily life.
1. Rest Your Jaw
One of the most effective ways to reduce TMJ pain is by keeping your jaw in a relaxed position as often as possible. Try to avoid activities that involve wide mouth movements, such as eating large bites of food, yawning too widely, or singing loudly. Gentle jaw movements are key to avoiding unnecessary strain on your muscles and joints. When chewing, take smaller bites and avoid hard or chewy foods that require extra effort.
2. Fix Your Posture
Your posture can have a big impact on jaw pain. Sitting or standing in poor positions for extended periods can increase tension in your jaw muscles. When working, use a chair that supports your back and take frequent breaks to stretch. Make sure your car seat is upright while driving to reduce strain on your neck and jaw. At home, support your back with a pillow when sitting on the couch or in bed.
For better posture, follow these simple steps: lift your chest, pull your shoulders back, and gently squeeze your shoulder blades together. This helps to straighten your spine and reduce pressure on your jaw.
3. Sleep Well
Good sleep not only supports overall health but also helps manage TMJ pain. It’s best to sleep on your back, as this position keeps your jaw in a neutral position. Use a pillow that provides proper neck support to reduce jaw tension. Avoid sleeping on your stomach, as it can twist your neck and place extra stress on your jaw. If you prefer to sleep on your side, make sure your hand isn’t pressed under your jaw, which could worsen the discomfort.
4. Use Heat or Ice
Applying heat or ice to the jaw area can provide relief from pain. Ice can help reduce swelling and numb the area, while heat can improve blood circulation and relax tight muscles. Use a cold pack or a warm towel on your jaw for 15-20 minutes at a time, with a thin cloth between the compress and your skin to protect against irritation. Alternating between hot and cold can also be effective for some people.
5. Lower Your Stress
Stress can lead to tension in the jaw muscles, which might make TMJ pain worse. Engaging in relaxation activities such as meditation, breathing exercises, or yoga can help release muscle tightness and calm the mind. Even simple hobbies like gardening, reading, or taking a walk can be beneficial for reducing stress and preventing you from clenching or grinding your teeth.
6. Do Jaw Exercises
Specific exercises for the jaw can help improve movement, reduce pain, and strengthen the muscles around the joint. There are three types of exercises that can be useful:
Stretching exercises: Gently open your mouth as wide as you can without pain, then close it. Repeat several times to increase flexibility.
Strengthening exercises: Use light resistance, such as your hand, to push against your jaw while opening and closing your mouth.
Relaxation exercises: Place the tip of your tongue on the roof of your mouth and gently open and close your jaw, which can help reduce tension.
Perform these exercises regularly to help improve jaw function and relieve discomfort.
7. Watch Out for Bad Habits
Certain habits can put extra strain on your jaw and contribute to TMJ pain. Pay attention to behaviors like nail-biting, chewing on your lips or cheeks, resting your chin in your hand, or clenching your teeth. Teeth grinding, especially at night, can also worsen jaw pain. Being mindful of these habits and working to avoid them can help reduce the strain on your jaw. If teeth grinding is a problem, talk to us about getting a night guard to protect your teeth.
8. Avoid Certain Foods and Activities
Some foods and activities can worsen TMJ pain by forcing your jaw to work harder. Try to avoid foods that are hard, crunchy, or sticky, as these require more effort to chew. Instead, choose softer foods that are easier to break down, like mashed potatoes, cooked vegetables, or yogurt. Activities that involve opening your mouth wide, such as yawning, yelling, or singing loudly, should also be minimized whenever possible.
