The temporomandibular joint (TMJ) is the joint that connects your lower jaw to your skull. These joints are located in front of each of the ears. When these joints aren’t functioning properly, it is called “TMJ disfunction” or TMD. In addition to causing discomfort of the jaw, it can lead to pain in other areas, like your 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 that 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 your 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 can help to reduce discomfort and inflammation. Warm compresses can increase blood flow and relax the 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. Garden 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. You may want to try the following.
- Stretching exercises
- Strengthening exercises
- Relaxation exercises
Avoid Bad Habits
Avoiding bad habits can reduce TMD pain. Here are some of the ones you should try to give up.
- Nail biting
- Chewing cheeks and lips
- Resting your head in your hand
- Clenching your teeth
- Chewing gum
If you have TMD signs, let your dentist know. This way, you discuss your symptoms and put together a treatment plan to meet your needs and get you relief.
About the Practice
At Sleep Rehab & TMJ Treatment, Dr. Keane Fedosky and Dr. Cara Kessler work together to treat patients in the Plano community. With their combined experience and expertise, patients can get pretty much all of their sleep apnea and TMJ treatment needs under one roof. If you have been struggling with TMD symptoms, they would be happy to help. For more information or to schedule an appointment, visit their website or call (972) 496-0515.