How to manage and relief TMJ Pain
What is TMJ?
The muscles and ligaments that facilitate mouth movement are connected to the temporomandibular joints, which link the skull to the lower jawbone. When there are issues with these joints, like arthritis, dislocation, injury, or infection, they can cause symptoms like painful clicking, jaw locking, headaches, neck pain, and ear ringing. These symptoms are what is called TMJ.
While some experience temporary symptoms, others may suffer from chronic pain and discomfort, worsened by clenching, chewing, swallowing, or teeth grinding.
Everyday activities like smiling, laughing, talking, and chewing are typically taken for granted by all of us, but for those suffering from temporomandibular joint dysfunction (TMJ), these jaw movements can be quite painful.
Tips for TMJ Pain Relief
Maintain a good Resting Position for your Jaw
Avoid wide jaw movements such as chewing, yawning, singing, and yelling. Keep your jaw muscles as relaxed as possible.
Correct Your Posture
Poor posture can exacerbate jaw pain. Use a chair with back support, take frequent breaks, and maintain an upright posture during various activities. Exercise by raising your chest bone, pulling your shoulders back, and gently squeezing your shoulder blades.
Bonus: The above exercises can also help with other ailments like neck and back pain.
Get a Good Night's Sleep
Sleep on your back with proper neck support. Avoid sleeping on your stomach and refrain from placing your hand on your jaw if you sleep on your side as this can make your TMJ problem worse.
Hot or Cold Compress/Therapy
Ice reduces swelling and pain, while heat increases blood flow and relaxes jaw muscles. Apply a compress for 20 - 30 minutes using a light barrier between the compress and your skin. You can also try using a heating pad for pain relief.
Reduce Stress
Engage in meditation techniques and yoga practices to relax your jaw muscles. Seemingly mundane activities like gardening can also help reduce stress and relax facial muscles. The simplest way to reduce stress is to start off with a herbal drink to calm you down.
Regularly Exercise Your Jaw
Incorporate jaw exercises into your daily routine, to increase joint mobility. Use a combination of stretch, strengthening, and relaxation exercises. One of the most effective exercises is the goldfish move, which involves placing your tongue on the roof of your mouth and gently opening and closing your mouth.
Take Notice of your Bad Habits
Avoid habits like nail-biting, chewing cheeks and lips, resting your jaw in your hand, clenching, grinding teeth, and pushing your tongue against your teeth. Keep track of these habits and discuss them with your doctor as these habits can often lead to other TMJ unrelated problems down the road.
Avoid Certain Activities and Foods
Refrain from performing activities that forcefully open your mouth or require extreme jaw movements. Avoid yawning, yelling, crunchy or hard foods, large bites, prolonged chewing, and chewing gum.
Bonus Tips for TMJ Pain Management
Dietary Changes
Opt for a light and easy to chew diet to reduce the strain on your jaw. Include foods like yogurt, mashed potatoes, scrambled eggs, and smoothies. Avoid hard, crunchy, or chewy foods that can exacerbate pain.
Over-the-Counter Pain Relief
Non-prescription pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation. But as with any drugs, always follow the recommended dosage and consult with your healthcare provider if you have any concerns. These should just be a last resort if you really tried everything else pain-wise.
Physical Therapy
A physical therapist can design a personalized exercise program to improve jaw mobility and reduce pain. Techniques may include manual therapy, stretching, and strengthening exercises.
Behavioral Therapy
Cognitive-behavioral therapy (CBT) can be beneficial for managing chronic pain by addressing the psychological aspects of pain and teaching coping strategies.
Changing Your Mattress and Pillow
Mattress: A supportive mattress can greatly impact your overall comfort and reduce TMJ pain. A mattress that is too soft might not provide adequate support for your neck and spine, leading to misalignment that can increase jaw tension. Consider a medium-firm mattress that supports your body's natural alignment and promotes restful sleep. Usually Hybrid or Spring based mattresses provide that firmness level.
Pillow: Your pillow plays a crucial role in maintaining proper neck and spine alignment. An orthopedic pillow designed to support the natural curve of your neck can help reduce strain on your jaw muscles. While memory foam pillows might seem to be a good option as they conform to the shape of your head and neck, they don't provide the consistent support that is needed to reduce jaw tension. Using an adjustable extra firm pillow like a buckwheat pillow or millet pillow is advisable. Additionally, avoid using multiple pillows or very high pillows that elevate your head too much, as this can put extra pressure on your jaw.
Surgery for TMJ Pain
For some individuals, at-home pain relief methods may not be enough and surgery might be the only solution if the above tips aren't ridding you of the problem.