How To Reduce TMJ Pain

TMJ stands for temporomandibular joint. It’s often used as a shorthand description for jaw pain, most likely due to abnormal jaw mechanics.

Causes of TMJ pain can include:

• Imbalance in muscles’ flexibility and strength
• Inflammation
• Scar tissue around the joint

Most TMJ pain will go away if you modify your activities. To ease the pain:

• Ask your doctor about medications
• Avoid hard-to-chew foods
• Don’t chew gum
• Don’t smoke
• Practice TMJ exercises (below)
• Rest your jaw
• Use ice to lower inflammation

A physical therapist can help you figure out mechanical factors that place more stress on your jaw’s joints and muscles. Physical therapy can help reduce inflammation and muscle imbalances while loosening the joint that might be stiff.

Talk to your doctor if you have jaw pain and headaches. They can help determine next steps and refer you to physical therapy.

Exercises for TMJ

Many people clench their teeth and hold a lot of tension in their jaw and neck muscles, which can cause neck and face pain. Use these three techniques to relieve tension.

Neutral Tongue Position

Place the tongue on the roof of your mouth, just behind your front teeth. Make an “N” sound. Pay attention to where the tongue is: this is the neutral position. Learn to practice this position throughout the day to decrease jaw and neck tension and promote a better breathing pattern.

Neutral Open Jaw Position

Keeping your tongue in the “N” position, try to open your mouth as wide as you can without pain with the tongue. After you’ve taken up all the motion with the tongue on the roof of the mouth, release the tongue position and open the mouth fully. Reverse the order to bring the jaw closed. Practice in a pain-free way throughout the day.

Diaphragmatic Breathing

Place your tongue in the “N” position. Place one hand on your chest and the other on your stomach. Take a deep breath in through your nose while trying to inflate the belly and keeping your chest relaxed.