If you are experiencing long-term headaches, jaw pain or toothache, it may be a good idea to get yourself checked for TMJ (Temporomandibular joint (TMJ) pain or jaw pain) pain.
The TMJ or temporomandibular joints are the connections between the skull and lower jaw, held together by muscles and ligaments. Arthritis, injuries or dislocation can cause jaw pain disorders and can manifest as jaw pain, tinnitus and neck pain.
8 Tips for Relieving TMJ Pain
TMJ pain can be quite uncomfortable. Surgery is the last resort for severe TMJ pain and minor symptoms can be easily treated at home or by seeing a dentist.
If you are wondering how to relieve TMJ pain without surgery, here are a few tips;
1) Improve your posture
Incorrect posture is one of the most common causes of TMJ pain. Simply using a chair with support while working long hours can go a long way in relieving TMJ pain. Taking frequent breaks from sitting or standing for long periods of time is also helpful.
Here are some other ways to improve your posture:
.Sit up straight when driving or doing other activities.
.Avoid congested areas.
.Use a pillow to support your back.
.Raising your sternum by pulling your shoulders back and gently squeezing your shoulder blades can also help relieve TMJ pain.
Try to rest your jaw and reduce large jaw movements such as yawning, chewing and yelling.
2) Reduce stress
Stress is another factor that causes TMJ pain, so do your best to minimize it. Meditation is an excellent way to reduce stress while aligning your mind and body for a healthier life. Yoga can help relax your muscles and provide relief from TMJ pain.
3) Sleep
Quality sleep, one of the vital aspects of healthy living, can help you with TMJ pain. Sleeping on your back and using comfortable pillows to support your neck can help minimize pain. If you prefer to sleep on your side, avoid putting your hand on your chin.
4) Be careful against bad habits
Some habits can cause or worsen TMJ pain. These include;
.Chewing your lips and cheeks
.Tooth clenching or grinding
.Nail biting.
.Tightening your jaw muscles for a long time
.Push your tongue against your teeth.
.Resting your chin in your hands for a long time.
5)Use hot and cold compresses
Cold compresses can reduce swelling or pain, while heat is useful for improving blood circulation in the affected area, thus relieving muscle stiffness.
6)Jaw exercise
Exercising the jaw can be an effective way to relieve TMJ pain. Jaw exercises improve blood circulation in the affected area and increase the mobility of your joints, thus reducing stiffness.
7) Avoid certain foods
Some types of food can put unnecessary strain on your jaw muscles, leading to increased TMJ pain. Avoid foods that can cause your jaw to overwork, such as opening your mouth forcefully or moving it excessively. Avoid the following if you have TMJ pain:
.Crunchy or hard foods
.Foodstuffs such as chewing gum that may require more chewing
.Taking large bites of food
8) Visit your dentist
Although mild TMJ pain can be treated at home with the tips mentioned above, severe or chronic TMJ disorders require professional intervention.
TMJ disorder and the resulting pain can disrupt your daily activities. If TMJ pain is bothering you, contact us.
