Best Way to Get Rid of TMJ
We make thousands of movements throughout the day with routine activities such as laughing, chewing, talking, and smiling. In many cases, we don’t even realize we are making these expressions, but if a patient has temporomandibular joint (TMJ) disorder, it can cause significant pain and discomfort.
A summary of things patients can do to relieve and help manage pain and symptoms associated with TMJ disorder is outlined below. Many of these solutions can be completed from home.
TMJ Disorder
There are numerous ligaments and muscles responsible for the movement of the mouth, which are connected to the temporomandibular joints. The TMJ joints are just below the ears and exist where the jawbone and skull connect. Numerous disorders can affect the temporomandibular joint, including arthritis, infection, and injuries. This can result in things such as jaw clicking or popping, pain, headaches, discomfort of the neck, ear pain, and other issues.
Treatment
Common treatments used to resolve the symptoms associated with TMJ disorder are summarized below.
Sleep
Sleep on your back and use a supportive pillow for support. Patients should avoid sleeping on their stomach or placing their hands near their jaw when sleeping on their side.
Stress
Chronic stress can result in jaw tension. Patients who are under high levels of stress can work on incorporating medication and practicing relaxation techniques. Some patients find it helpful to practice breathing exercises and participate in yoga to reduce their stress.
Posture
Poor posture can cause jaw pain as the body can get out of alignment. Select a chair with good back support. Take breaks from sitting throughout the day and set reminders to check your posture. Posture is also important when driving, and the seat should be in an upright position. Patients can also use a pillow behind the back for additional support when relaxing.
After long stretches of sitting, complete the following exercise to alleviate pressure on the back and give the muscles a break: raise the chest, move the shoulders back, and use gentle pressure to squeeze the shoulder blades together. It can also be beneficial to take a short walk after sitting for extended periods.
Reduce Movement
In order to reduce TMJ pain, it can be helpful to minimize big jaw movements such as chewing large bites, singing, yawning, and yelling. Work to keep the muscles relaxed, which helps prevent the joints from being overstimulated.
Habits, Activities, and Foods
Certain habits can trigger TMJ discomfort and pain. Patients should work to avoid the following habits:
- Nail biting
- Chewing on objects or things other than food
- Placing the jaw in the hand
- Teeth grinding or jaw clenching, which often occurs at night
There are also activities and foods that should be avoided as they can cause the forceful opening and closing of the mouth. This includes the following:
- Yawning, yelling, or overextending the mouth
- Foods that are hard, crunchy, or sticky
- Large bites of food that overwork the jaw
- Eating ice or constantly chewing gum
Contact the office for an appointment if you suspect that you have pain associated with TMJ disorder. The team can work with you to make modifications and incorporate practices to help get rid of TMJ pain, which may include creating a night guard.