Best Way to Get Rid of TMJ
While most cases of temporomandibular joint disorder, sometimes referred to as TMJ (though this is actually the term for the joint itself), resolve in a few weeks or a couple of months, certain behaviors and choices can prolong discomfort or make symptoms worse. Because the ligaments and muscles that control your jaw are connected to all the other muscles and tissues in the face and neck, symptoms can radiate into the neck, ears, and elsewhere in the head, and stressors that affect the neck or head can stress the jaw as well. With some holistic approaches, it’s possible to find relief from TMJ disorder without invasive treatments or surgery, relying on behavior modification and healthier habits. Physical therapists and other dental and medical professionals generally recommend eight effective steps to help get rid of TMJ.
Eight Techniques for Healing TMJ Disorder
- Rest your jaw. Minimize excessive jaw movements like yawning, yelling, or singing, and chew gently, aiming to keep the muscles around the jaw as relaxed as possible.
- Sit properly, aligning your posture and providing adequate support for the neck. Make sure to take periodic breaks from working, especially if you spend a lot of time sitting, and use a work chair with good ergonomics and sufficient support. Raise your driver’s seat to an upright position, and, when relaxing, sit upright with a supportive pillow behind the back and neck. To ensure proper posture, pull your shoulders back and gently squeeze your shoulder blades together while raising your chest bone, and check in periodically to ensure that you’re maintaining optimal postural alignment.
- Maintain healthy sleep habits, and try to sleep on your back, with proper neck support, if you are able. Try to avoid sleeping on your stomach, and, if you sleep on your side, avoid placing excess pressure on the jaw.
- Use hot or cold compresses to address your symptoms: cold can help reduce pain and swelling, and hot compresses can bring relaxation to the jaw muscles while increasing blood flow. To protect the skin, use hot or cold compresses intermittently, and put a soft cloth between the compress and your face.
- Try to keep the stress in your life to a minimum. If you’re unable to avoid common stressors, try meditation techniques or relaxation practices, like engaging in enjoyable activities or committing to a yoga practice.
- Increase your jaw’s mobility by exercising the jaw, which strengthens the muscles and relieves pain. Such exercises may include stretching, strengthening, and relaxation exercises.
- Pay attention to habits that might cause or exacerbate the pain of TMJ disorders. These habits could include chronic clenching of the jaw or grinding of the teeth, biting the nails, or resting the jaw on the hand, among other possibilities. Modifying these habits can reduce or eliminate TMJ disorders, and your doctor or dentist can provide support as you address these habits.
- Avoiding forceful or extreme movements of the jaw can help maintain a relaxed, comfortable jaw. These habits might include yawning, yelling, eating very crunchy or hard foods, chewing excessively, or taking too-large bites of food.
If you notice discomfort or pain in or near your jaw joint, start with a trip to the dentist to make sure nothing serious is happening. Once it has been determined that your temporomandibular joint is the source of your symptoms, practicing the above eight steps could help restore the flexibility and motion of your jaw while eliminating pain. If symptoms persist despite your best efforts, see your dentist again for additional recommendations and treatment.