Best Practices To Help You Manage

Dealing with jaw pain from TMJ disorder can be a real hassle. It’s like having a stubborn houseguest that just won’t leave – always there, always causing discomfort. If you’re nodding along because you know this struggle all too well, you’re not alone.

TMJ pain can make everyday tasks like chewing, talking, and even smiling feel like daunting challenges. People who suffer from TMJ experience restrictive movement in the jaw and endure pain located in the face, jaw joint, neck and even in the shoulder region.

So, what can you do to ease this pesky jaw tension and find some relief from TMJ disorder?

While seeing a professional is always a good idea for long-term solutions, there are some handy tricks you can try in the meantime. After all, who doesn’t love a little DIY action when it comes to soothing discomfort?

Let’s dive into some best practices to help you manage that stubborn TMJ pain. Whether you’re at home, at work, or on the go, these tips are designed to give you some much-needed relief from the relentless grip of jaw tension.

Read More: Temporomandibular Joint (TMJ) Disorders

How To Ease TMJ Pain

Let’s talk about the ways to ease that stubborn jaw tension and bid farewell to TMJ pain once and for all. Sure, clenching your jaw and grinding your teeth might be causing you grief, but these exercises are here to turn the tables on discomfort and restore harmony to your jaw joint.

Forget about chomping down on ice or sticking to a diet of mushy foods (though they might offer temporary relief). If you’re serious about kicking TMJ pain to the curb, exercises are where it’s at. And lucky for you, we’ve got a whole arsenal of them recommended by medical professionals that are sure to put a smile back on your face.

From gentle stretches to targeted movements, these exercises are designed to ease jaw tension, improve flexibility, and minimize TMJ pain. They’re like a soothing balm for your weary jaw muscles – providing much-needed relief when you need it most.

So, grab a comfy spot to stretch out, take a deep breath, and get ready for a journey towards a happier, healthier jaw.

Let’s dive in and get started, shall we?

Trigger Point  Massage

Massages are known to be relaxing and excellent for releasing tension, so it’s no surprise that the first recommended exercise has to do with massage, to be more exact – trigger point massage.

Trigger point massage is not so much a specific exercise as it is a targeted at releasing those pesky knots of tension that like to take up residence in your jaw muscles. We’re talking about those trigger points – the sore spots that can turn even the simplest jaw movement into an ordeal.

Now, when it comes to TMJ, one of the primary troublemakers is often the masseter muscle – that big, beefy muscle that covers your jaw. It’s a real powerhouse, but when it gets all knotted up, it can wreak havoc on your jaw and cause some serious discomfort. By targeting those trigger points in the masseter muscle, as well as other key areas like the upper trapezius and temporal muscles, you can help ease jaw pain and find sweet relief from TMJ symptoms.

Let’s talk technique.

There are three main methods used in self-massage for trigger points: kneading, stretching, and friction. With kneading, it’s all about mimicking the action of massaging dough – gently pressing and rolling out those knots until they start to loosen up.

Then, there’s stretching – a technique that involves feeling out the muscle and using your knuckles or fingers to gently spread it apart, helping to release tension and improve flexibility.

And last but not least, we have friction massage – a technique that focuses on increasing circulation in the area where the pain is localized. Think of it as giving those tense muscles a little love tap to get the blood flowing and promote healing.

Hot Compress

This method used to ease TMJ pain is perhaps the most widely used. The TMJ association conducted a survey in 2011 that revealed hot or cold compresses were the most used method of pain relief for TMJ. That’s about 65% of TMJ patients!

So, what makes hot compress therapy so effective for easing TMJ pain?

Well, it all comes down to the power of heat. When you apply warmth to the affected area, you’re essentially giving your muscles a much-needed boost in circulation. This increased blood flow not only helps to soothe soreness and tension but also promotes healing and flexibility in the muscles.

Plus, hot compress therapy is about as easy and low-maintenance as it gets when it comes to pain relief. All you need is a warm compress – whether it’s a towel soaked in hot water or a microwavable heat pack – and a few minutes to spare. Simply apply the warm compress to the jaw area for about 10 to 15 minutes at a time, and you’ll be amazed at how quickly it can provide relief.

Just remember, when using hot compress therapy for TMJ relief, it’s important not to go overboard with the heat. Aim for a comfortably warm temperature – nothing too hot that could risk burning your skin or exacerbating your symptoms.

Jaw Exercises For Easing TMJ Pain

Let’s delve into one of the most effective ways to alleviate TMJ-related discomfort – jaw exercises.

These exercises are designed to strengthen and relax the muscles in your jaw, offering much-needed relief from the pain and tension associated with TMJ disorder.

Before diving into the exercises, it’s essential to warm up your jaw muscles with a bit of massage therapy. This can help to loosen up any tightness and prepare your muscles for the workout ahead.

When it comes to jaw exercises, there are two main types that can help manage TMJ pain.

First up, we have strengthening exercises, which are best performed when you’re not in the midst of a flare-up. These exercises are geared towards building strength in the muscles around the jaw, helping to improve overall jaw function and stability.

However, it’s important to approach strengthening exercises with caution during a flare-up, as they could potentially exacerbate your symptoms and lead to increased discomfort in the days that follow.

Next are relaxation exercises which can be incredibly beneficial during intense flare-ups, offering relief from knots and tension held in the muscles. These exercises focus on gently stretching and releasing the muscles in your jaw, promoting relaxation and reducing pain.

By incorporating both strengthening and relaxation exercises into your routine, you can effectively manage TMJ pain and ease jaw tension. These exercises are closely linked to posture, so practicing them regularly can also help to realign and balance your jaw muscles over time.

Chin Tucks

The first jaw exercise is known as the chin tuck. When this exercise is performed, the muscles in the neck that support your jaw are stretched and strengthened.

To perform this exercise, begin in an upright position, head facing forward with good posture and shoulders tucked. The main motion of this exercise is tucking your chin back towards you, almost as if you have a double chin (we said almost!).

An important part of this exercise is holding your tuck for up to 5 seconds, then release and repeat. For maximum pain relief, perform this exercise a minimum of ten times per day, if possible.

Mouth Resistance

Another common exercise used to ease TMJ pain is known as mouth resistance. There are two types of mouth resistance exercises used in this case, opening mouth resistance and closing mouth resistance.

The premise of these exercises is fairly simple, you want to apply pressure when trying to open or close your mouth. By performing either of these exercises you will be strengthening the TMJ muscles.

To perform opening mouth resistance, you will place your thumb or finger underneath your chin. While opening your mouth slowly, apply pressure to your chin, effectively making it more difficult to open your mouth.

To perform closing mouth resistance, you will place your index finger and thumbs around your chin. Beginning with an open mouth, apply pressure in a downward motion on your chin while you try slowly closing your mouth.

Front To Back Jaw Movements

This exercise can be a little tricky at first, but the payoff is so worth it. The front-to-back jaw movement exercise is great for reducing TMJ pain since it strengthens muscles in your jaw. The first step is finding something small enough to fit between your teeth, like a Q-tip or toothpick.

The gist of this exercise is moving or rather rolling, the object between your teeth. Start by pushing the object forwards so that your top teeth are behind your bottom teeth. In the first position, it should look like you have an underbite and then by thrusting the object backwards, your top teeth should be in front of your bottom teeth.

How Can Physiotherapy Help With TMJ Pain?

When it comes to finding relief from TMJ-related discomfort, physiotherapy can be a game-changer. If you’ve already tried exercises but are still struggling with jaw pain, a visit to a physiotherapist could be just what you need to take your pain relief to the next level.

Physiotherapists specialize in helping individuals improve their range of motion and alleviate pain, making them well-equipped to address TMJ disorder.

During your visit, a physiotherapist may conduct a series of tests to assess your specific case of TMJ and identify areas of concern. These tests may include techniques like ultrasound, which can provide valuable insights into the underlying causes of your jaw pain. Armed with this information, your physiotherapist can tailor a treatment plan to target your unique needs and alleviate TMJ-related discomfort.

In addition to targeted exercises, physiotherapists may also incorporate thermal therapy into your treatment plan. Thermal therapy, which involves the application of heat or cold to the affected area, can help to reduce inflammation, alleviate pain, and promote healing in the jaw muscles.

While physiotherapy can be incredibly effective in managing TMJ pain, it’s essential to consult with your dentist before beginning treatment. Your dentist can provide valuable insights into your condition and ensure that physiotherapy is the right approach for you.

By working closely with both your dentist and a qualified physiotherapist, you can take proactive steps to ease jaw tension, alleviate TMJ-related discomfort, and improve your overall quality of life.

Read More: Why You Might Be Feeling Pain in Your Jaw

Can Braces Help With TMJ?

One of the most common reasons that people suffer from TMJ is due to teeth grinding or simply teeth that don’t line up. This is where orthodontic treatment becomes a solution for TMJ.

Braces are a tried-and-true solution for addressing TMJ-related issues caused by teeth misalignment.

By gently shifting your teeth into proper alignment, braces can correct problems like overbites, underbites, and other dental misalignments that contribute to TMJ disorder.

Also, by realigning your teeth, braces help to distribute the forces of your bite more evenly, reducing strain on your jaw joints and muscles. This can alleviate jaw pain, reduce jaw tension, and improve overall jaw function, leading to a significant reduction in TMJ symptoms.

In addition to addressing the root cause of TMJ disorder, braces can also enhance the appearance of your smile and boost your confidence. As your teeth become properly aligned, you’ll enjoy a more aesthetically pleasing smile and improved oral health.

If you’re considering braces as a treatment option for TMJ disorder, it’s essential to consult with an experienced orthodontist. They can evaluate your unique situation, discuss your treatment goals, and develop a personalized treatment plan tailored to your needs.

How Can Your Dentist Help?

If you’re experiencing TMJ disorder and struggling with jaw pain, your dentist can play a crucial role in diagnosing and treating your symptoms. A visit to your dentist’s office is the first step toward finding relief from TMJ-related discomfort.

During your consultation, your dentist will conduct a comprehensive examination to assess your jaw function and identify any signs of TMJ disorder.

This may include taking x-rays and using other diagnostic tools to evaluate the alignment of your jaw and teeth.

Based on their findings, your dentist will develop a personalized treatment plan tailored to address your specific needs. This may involve a combination of approaches aimed at alleviating jaw pain and easing tension in the jaw muscles.

One common treatment option for TMJ disorder is jaw exercises, which can help strengthen and relax the muscles surrounding the jaw joint. These exercises are designed to improve jaw function and reduce discomfort associated with TMJ-related issues.

In addition to jaw exercises, your dentist may recommend wearing a custom-fitted night guard while you sleep. A night guard can help prevent teeth grinding and clenching, which are common contributors to TMJ disorder and jaw pain.

If necessary, your dentist may also refer you to other healthcare professionals, such as a physiotherapist or chiropractor, for additional treatment and support.

At Blue Haven Dental, we specialize in diagnosing and treating TMJ symptoms to help our patients find relief from jaw pain and discomfort.

If you’re struggling with TMJ disorder, don’t hesitate to schedule an appointment with us. Our experienced team is here to provide the personalized care and support you need to regain comfort and function in your jaw.