Temporomandibular joint (TMJ) disorder is a common condition characterized by jaw pain and dysfunction. Although seeking the professional medical attention of a dental health provider is the best course of action, several jaw exercises or habits can give you jaw pain relief in the meantime.
This blog post’s objective is to offer self-care tips and additional treatment options for individuals experiencing TMJ-related discomfort. By following these exercises and incorporating self-care techniques, individuals may find relief from their TMJ jaw pain.
Keep reading for more TMJ relief.
Although TMJ jaw pain can come from a variety of sources, we will focus in today’s post on bruxism (grinding teeth), stress and anxiety, autoimmune diseases, jaw injury or trauma, and malocclusion (misaligned teeth).
Identifying the causes of TMD is key to finding long-term relief from it and the best treatment. You will avoid chronic severe pain in your jaw, face, and even neck if you understand its source better.
The following exercises can be done to alleviate many of the symptoms of TMJ jaw pain, even if temporarily. They will also likely be prescribed by your healthcare provider or dental specialist after a medical examination and proper diagnosis of your TMJ disorder as part of an overall treatment regimen.
Implementing these exercises can help improve jaw mobility, reduce tension, and alleviate TMJ-related discomfort.
Besides taking your time to practice the above exercises, there are other relaxation techniques that can be an effective self-care strategy to alleviate TMJ jaw pain, along with other lifestyle choices, special postures, and habits that can minimize pain and discomfort.
One technique is using cold or heath packs applied directly on the pain site, which is another great relief method.
Another is changing temporarily to a soft-food diet that will minimize your chewing throughout the day, along with mouth guards or medication.
These self-care strategies can be particularly beneficial for individuals who desire to serve others by effectively managing their own TMJ symptoms.
What TMJ Is
TMJ, or temporomandibular joint, pain refers to discomfort and dysfunction in the jaw joint and the surrounding muscles. You’ll see this disorder either as TMD, TMJD, or just TMJ in many instances. The National Institute of Dental and Craniofacial Research estimates that 5 to 12 percent of the population suffers from TMJ, which is also the most common cause of facial pain. The Institute even suggests that the cost of TMJ to America is $4 billion annually, with only half or two-thirds of those suffering from TMJ disorders actually seeking treatment. Understanding these crucial facts about TMJ can help your own experience with jaw or facial pain and help take it seriously enough to get an official diagnosis and try some of these relief techniques.Symptoms of TMJ Jaw Pain
Jaw pain associated with temporomandibular joint disorder (TMJ) manifests as symptoms such as facial discomfort, limited jaw movement, clicking or popping sounds, and headaches. Tension headaches are especially common in people with TMJ disorders, with almost 70% of them experiencing them, according to a study from 2020. These symptoms can significantly impact an individual’s quality of life and ability to perform daily activities. Understanding and recognizing these symptoms is crucial in order to seek appropriate treatment and management strategies. TMJ jaw pain can be accompanied by other symptoms such as earache, neck pain, and difficulty chewing or talking. The severity and frequency of these symptoms may vary from person to person. It is important to note that while these symptoms may indicate TMJ jaw pain, a proper diagnosis by a healthcare professional is essential. Identifying the symptoms early can lead to timely intervention, including exercises and other treatment options, to alleviate the pain and improve jaw function.Causes of TMJ Jaw Pain
Symptoms of TMJ Jaw Pain
Jaw pain associated with temporomandibular joint disorder (TMJ) manifests as symptoms such as facial discomfort, limited jaw movement, clicking or popping sounds, and headaches. Tension headaches are especially common in people with TMJ disorders, with almost 70% of them experiencing them, according to a study from 2020. These symptoms can significantly impact an individual’s quality of life and ability to perform daily activities. Understanding and recognizing these symptoms is crucial in order to seek appropriate treatment and management strategies. TMJ jaw pain can be accompanied by other symptoms such as earache, neck pain, and difficulty chewing or talking. The severity and frequency of these symptoms may vary from person to person. While these symptoms may indicate TMJ jaw pain, a proper diagnosis by a trained dentist or an Orofacial Pain Specialist is essential. Identifying the symptoms early can lead to timely intervention, including exercises and other treatment options, to alleviate the pain and improve jaw function.Causes of TMJ Jaw Pain
Although TMJ jaw pain can come from a variety of sources, we will focus in today’s post on bruxism (grinding teeth), stress and anxiety, autoimmune diseases, jaw injury or trauma, and malocclusion (misaligned teeth).
Identifying the causes of TMD is key to finding long-term relief from it and the best treatment. You will avoid chronic severe pain in your jaw, face, and even neck if you understand its source better.
Bruxism (Grinding Teeth)
Bruxism, characterized by the grinding and clenching of teeth, is a common condition often associated with TMJ jaw pain. TMJ jaw pain refers to discomfort or pain in the temporomandibular joint, which connects the jawbone to the skull. Bruxism can exacerbate TMJ jaw pain, causing further discomfort and complications. To alleviate symptoms of TMJ jaw pain associated with bruxism, certain exercises can be beneficial. It is important to consult a healthcare professional or dentist for proper guidance and supervision when performing exercises to relieve TMJ jaw pain caused by bruxism.Stress and Anxiety
Stress and anxiety have been identified as potential contributing factors to the occurrence and severity of bruxism. Individuals who experience high levels of stress and anxiety may be more prone to clenching or grinding their teeth, leading to TMJ jaw pain. One solution is gentle jaw stretches, such as slowly opening and closing the mouth, which can help relieve muscle tightness. But stress and anxiety are longer-term problems that require practicing relaxation techniques, such as deep breathing and meditation, and even psychological therapy and lifestyle changes.Autoimmune Diseases
Autoimmune diseases are a class of disorders characterized by an abnormal immune response against the body’s own tissues. While stress and anxiety can exacerbate temporomandibular joint (TMJ) pain, autoimmune diseases can also contribute to jaw discomfort. In some cases, autoimmune conditions such as rheumatoid arthritis, lupus, or Sjogren’s syndrome can directly affect the temporomandibular joints and the surrounding jaw muscles. These conditions can lead to inflammation, swelling, and pain in the jaw area. Some specific jaw exercises may help alleviate some of the discomfort associated with TMJ pain caused by autoimmune diseases. These exercises aim to strengthen the jaw muscles, improve range of motion, and reduce muscle tension. It is important for individuals with autoimmune diseases to consult with their healthcare provider or a physical therapist for appropriate guidance and exercises tailored to their specific condition.Jaw Injury or Trauma
Jaw injury or trauma can result from various causes, such as accidents, falls, or sports-related incidents, and can lead to significant discomfort and functional limitations in the temporomandibular joint (TMJ) region. When jaw injury or trauma occurs, it can disrupt the normal functioning of the jaw joint, leading to pain, stiffness, and difficulty in opening or closing the mouth. Treatment for jaw injury or trauma typically involves a multidisciplinary approach, including medication, physical therapy, and sometimes surgery. Physical therapy focuses on providing exercises and treatments to improve jaw mobility, reduce pain, and restore normal function. These exercises may include jaw stretching, strengthening, and relaxation techniques to alleviate discomfort and enhance jaw joint function.Malocclusion (Misaligned Teeth)
Malocclusion, or misaligned teeth, is a common dental condition characterized by the improper alignment of the upper and lower teeth, which can lead to various oral health problems and functional impairments. When teeth are not properly aligned, it can affect the overall function and stability of the mouth. Misaligned teeth can put excessive stress on the jaw joints, muscles, and surrounding structures, leading to temporomandibular joint (TMJ) disorders and associated pain. The abnormal bite caused by malocclusion can result in difficulties with chewing, speaking, and even breathing. It can also contribute to tooth grinding, jaw clenching, and tooth wear. Therefore, addressing malocclusion through orthodontic treatment or other dental interventions is crucial in maintaining proper oral function and preventing further complications related to the teeth, joints, and muscles.Jaw Exercises for TMJ Relief
The following exercises can be done to alleviate many of the symptoms of TMJ jaw pain, even if temporarily. They will also likely be prescribed by your healthcare provider or dental specialist after a medical examination and proper diagnosis of your TMJ disorder as part of an overall treatment regimen.
Implementing these exercises can help improve jaw mobility, reduce tension, and alleviate TMJ-related discomfort.
Relaxed jaw exercise
One effective exercise for relieving TMJ jaw pain involves the gentle relaxation of the jaw muscles. This exercise, known as the relaxed jaw exercise, aims to reduce tension and promote relaxation in the jaw area. To perform this exercise, begin by finding a comfortable sitting or lying position and take a few deep breaths to relax the body. Next, rest your tongue on the roof of your mouth, just behind your upper teeth. Then, gently open your mouth as wide as you can without causing pain or discomfort. Hold this position for a few seconds, and then slowly close your mouth. Don’t be alarmed or surprised if you hear the occasional pop or crack. Repeat this exercise several times, allowing your jaw muscles to relax and release any tension. The relaxed jaw exercise can benefit individuals experiencing TMJ jaw pain as it helps relieve muscle stiffness and promote overall jaw relaxation.Goldfish exercises (partial and full opening)
The goldfish exercises, which involve partial and full opening of the jaw, are commonly used to promote relaxation and alleviate tension in the jaw muscles. These exercises can be particularly beneficial for individuals experiencing TMJ jaw pain. These exercises are simple, easy to perform, and can be done at home. Here is a description of goldfish exercises for relieving TMJ disorder pain:- Sit or stand in a comfortable position with your back straight and shoulders relaxed.
- Place the tip of your tongue on the roof of your mouth, just behind your front teeth.
- Place one finger right where your TMJ is (right below the ear) and another on your chin. Put light pressure on both.
- Keeping your tongue in this position, slowly and gently open your mouth as wide as possible, feeling a stretch in your jaw muscles.
- Hold the open position for 5 seconds.
- Slowly close your mouth, keeping your tongue in the same position.
- Repeat this exercise 5-10 times, gradually increasing the number of repetitions as you feel comfortable.
- Take short breaks in between repetitions if needed.
Chin tucks
Chin tucks involve the retraction of the chin towards the neck, creating a double chin temporarily, which can help improve neck posture and strengthen the neck muscles in the front. These exercises are particularly beneficial for individuals experiencing jaw pain, as they can help alleviate tension in the jaw and reduce discomfort. By performing chin tucks regularly, individuals can promote proper cervical spine alignment, which may relieve strain on the temporomandibular joint (TMJ). This can be especially helpful for those with temporomandibular joint disorder (TMD) or other conditions causing jaw pain. Chin tucks can be easily incorporated into a daily stretching or exercise routine and are generally safe for most individuals.Resisted mouth opening and closing
Resisted mouth opening and closing is a therapeutic technique that involves applying resistance to the movement of the mouth. This technique is often utilized as part of a comprehensive treatment plan for individuals experiencing TMJ jaw pain. It involves placing a thumb under your chin and simply applying gentle pressure while slowly opening the mouth. By providing resistance during the opening and closing of the mouth, the muscles responsible for these movements are engaged and strengthened. This can potentially enhance muscle strength and range of motion in the jaw, helping to alleviate jaw pain and improve overall jaw function. Resisted mouth opening and closing exercises can be performed with the assistance of a therapist or using resistance tools such as rubber bands. It is important to start with gentle resistance and gradually increase as tolerated. As with any exercise program, it is recommended to consult with a healthcare professional before starting resisted mouth opening and closing exercises to ensure proper technique and safety.Tongue Lifts
Tongue lifts involve the elevation of the tongue, which can potentially improve muscle strength and coordination in the oropharyngeal region. These exercises target the muscles in the tongue and surrounding areas, such as the chin, to promote better movement and alleviate TMJ jaw pain. By lifting the tongue towards the roof of the mouth, individuals can engage and strengthen the muscles responsible for jaw stability and control. This exercise can be performed by placing the tip of the tongue against the roof of your mouth, all the while trying to open your mouth as much as you can while the tongue keeps touching the palate. Tongue lifts and other exercises and therapies can be incorporated into a comprehensive treatment plan for TMJ disorders. It is important to consult with a healthcare professional to determine the most appropriate treatment options for individual needs.The Oxford University Hospitals Exercise
Like tongue lifts, the Oxford University Hospital exercise protocol targets the oropharyngeal region and improves muscle strength and coordination. This exercise program aims to alleviate symptoms of TMJ jaw pain by targeting the muscles involved in jaw movement. The exercises prescribed by the protocol are specifically tailored to address muscle imbalances and dysfunction in the oropharyngeal region, which can contribute to TMJ jaw pain. These exercises focus on promoting proper alignment of the jaw, improving muscle flexibility, and enhancing muscle coordination. This exercise also asks for you to keep the tip of your tongue right behind your upper front teeth on your hard palate and slowly lift the back of the tongue towards the soft palate while keeping your teeth together and mouth closed. Then open your mouth right until you can’t hold your tongue on your soft palate any longer. Hold that position for five seconds. Repeat about five minutes two times a day. The protocol includes a combination of stretching, strengthening, and relaxation exercises that are performed regularly to achieve optimal results. The exercises are carefully selected and implemented based on scientific evidence and clinical expertise to ensure the effectiveness and safety of the program.Side-To-Side Jaw Movement
Side-to-side jaw movement, also known as lateral excursion, is an important aspect of oropharyngeal muscle function that plays a role in overall jaw coordination and muscle strength. This movement involves the jaw moving from side to side, allowing for efficient chewing and speaking. When the side-to-side jaw movement is impaired, individuals may experience difficulties in performing daily activities such as eating or talking. Moreover, restricted lateral excursion can contribute to jaw pain and temporomandibular joint (TMJ) disorders. To address these issues, exercises that target the side-to-side jaw movement can be beneficial. These exercises aim to improve muscle strength, coordination, and flexibility, ultimately reducing pain and improving overall jaw function. One such exercise is the side-to-side jaw movement, also known as the popsicle stick exercise. You first get an object that is about a quarter inch thick, and that’s normally a popsicle stick but you can use any similar object. Then, slowly move the jaw from one side to the other. Continue daily and slowly make the object thicker, increasing the challenge but also your strength.Forward Jaw Movement
Another exercise that can help alleviate TMJ jaw pain is the forward jaw movement. This exercise focuses on stretching and strengthening the muscles involved in jaw movement. To perform this exercise, also bite down on a popsicle stick or similar object and move your lower jaw forward as far as you comfortably can. Hold this position for a few seconds before slowly closing your mouth. Repeat this movement several times, gradually increasing the range of motion. Forward jaw movement exercises can help improve jaw mobility, reduce muscle tension, and alleviate TMJ-related discomfort. However, it is important to remember that these exercises should be done slowly and cautiously to prevent any further strain on the jaw joint.Self-Care Tips
Besides taking your time to practice the above exercises, there are other relaxation techniques that can be an effective self-care strategy to alleviate TMJ jaw pain, along with other lifestyle choices, special postures, and habits that can minimize pain and discomfort.
One technique is using cold or heath packs applied directly on the pain site, which is another great relief method.
Another is changing temporarily to a soft-food diet that will minimize your chewing throughout the day, along with mouth guards or medication.
These self-care strategies can be particularly beneficial for individuals who desire to serve others by effectively managing their own TMJ symptoms.
