The temporomandibular joint (TMJ) is the joint that connects your lower jaw to the skull. These joints are located in front of each of the ears. When these joints aren’t functioning properly, this is called TMJ disfunction, or TMD. In addition to causing discomfort of the jaw, it can also lead to pain in other areas, like the head and ears. If you are frequently experiencing discomfort associated with TMJ, this is something to bring up with your dentist. Until then, here are some steps you can take at home to relieve TMD-related pain.
Change Your Posture
When you aren’t sitting in an ideal position for a lengthy period, you can experience pain in your jaw. If you have a desk job or spend a significant portion of the day sitting, make sure to choose a chair that has sufficient back support. Take frequent breaks to improve your posture. When you drive, make your seat as upright as you comfortably can.
Get Quality Sleep
To thrive during the day, it’s important that you are getting the quality sleep you need at night. To minimize TMJ pain, sleep on your back and use pillows to support your neck. Avoid sleeping on your stomach. If you are sleeping on your side, be mindful not to place your hand on your jaw.
Use Hot/Cold Compresses
Hot and cold temperatures can be used strategically to relieve different types of pain. Ice helps to reduce swelling and numb pain. On the other hand, heat can increase blood flow and relax your jaw muscles. Apply your compress to the jaw for 15 to 20 minutes at a time using a light layer, like a washcloth, between the compress and your skin.
Reduce Your Stress
Try using meditation techniques to loosen and relax your jaw muscles. Yoga can also help to put less stress on your muscles. Gardening is another great activity to calm your mind and relax your face.
Exercise Your Jaw
Jaw exercises can help to increase the mobility in your joints. There are three types of jaw exercises that can be combined to reduce discomfort:
- Stretching exercises
- Strengthening exercises
- Relaxation exercises
Avoid Bad Habits
Avoiding bad habits can reduce TMD pain. Here are some that you should try to abstain from:
- Nail biting
- Chewing cheeks and lips
- Resting your head in your hand
- Clenching your teeth
- Chewing gum
If you have signs of TMD, let your dentist know. This way, you can discuss your symptoms and put together a treatment plan to meet your needs.
About the Author
Dr. Stephen Boyles is an experienced dentist who has been working in the field for nearly a decade. He earned his dental doctorate from Texas A&M University Baylor College of Dentistry in Dallas. Currently, he is a proud member of numerous professional organizations, including the Texas Dental Association and the Academy of General Dentistry. If you have jaw pain, he’ll be happy to help. For more information or to schedule an appointment at his office in Midland, visit his website or call (432) 685-7011.