8 Self-Help Techniques to Reduce TMJ Pain

Smiling, laughing, chatting, and eating are all common face gestures that need little to no thought. However, if you have temporomandibular joint dysfunction (TMJ), these basic motions may cause you significant discomfort.

While most TMD symptoms go away in a few weeks or months, some painful disorders might be exacerbated by particular actions or habits that strain the jaw and neck muscles and require TMJ disorder treatment. Fortunately, you may do things to ease and manage temporomandibular joint (TMJ) discomfort from the comfort of your own home.

Jaw Pain, TMJ, and TMD

The muscles and ligaments that move your mouth link to your temporomandibular joints, which are located where your skull and lower jawbone meet. Temporomandibular disorders (TMJ), such as arthritis, dislocation, injury, or infection, can cause severe clicking and locking in your jaw, headaches, neck discomfort, and ringing in your ears.

Many persons have TMD symptoms for a short period of time, but for others, pain and discomfort while moving their facial muscles is persistent (long-term) and can be exacerbated by clenching, chewing, swallowing, or grinding teeth.

TMJ Pain Relief - 8 Best Self-help Techniques

In minor situations, nonsurgical treatment alternatives might provide TMJ discomfort alleviation. Here are eight non-surgical techniques to treat TMJ discomfort and manage symptoms.

1. Maintain the resting posture of your jaw

To relieve TMJ discomfort, avoid broad jaw motions including eating, yawning, singing, and screaming. Try to keep your muscles as calm as possible.

2. Correct your posture

Sitting in an uncomfortable position for an extended amount of time might create extra discomfort in your jaw. When working, choose a chair with back support and take frequent pauses to enhance your posture. While driving, position your seat as upright as possible, and when conducting leisure activities like watching TV or reading, locate an area where you can sit straight and arrange a cushion behind your back for support.

To improve your sitting or standing posture, straighten your back muscles, raise your chest, bring your shoulders back, and lightly pinch your shoulder blades.

3. Get a decent night of sleep

Sleep is critical to many areas of healthy health. Sleeping on your back with cushions to support your neck can help reduce TMJ pain. Avoid sleeping on your stomach, and if you sleep on your side, keep your hand away from your jaw.

4. Apply a hot or cold compress

Ice reduces swelling and discomfort, whilst heat increases blood flow and relaxes the jaw muscles. Apply a hot or cold compress on your jaw for 15 to 20 minutes at a time, keeping a small layer between the compress and your skin.

5. Reduce stress

Try meditation to help loosen and relax your jaw. Yoga may also help relieve muscular tension, and gardening is an excellent way to relax your mind and face.

6. Exercise your jaw

Jaw exercises can assist improve joint mobility. There are three types of jaw exercises that can be combined to reduce pain:

• Stretching exercises;


• Strengthening workouts;


• Relaxation exercises.

7. Take note of undesirable habits

You may have a few inclinations that might result in TMD discomfort. These habits include:

• Nail biting;


• Chewing cheeks and lips;


• Resting your jaw on your hand;


• Clenching your teeth;


• Grinding your teeth;


• Clenching jaw muscles; 


• Pressing the tongue against your teeth.

Take notice of your everyday habits and write them down to discuss with your doctor. Keep in mind how frequently you do them.

8. Avoid specific activities and meals

Specific activities and meals may lead you to open your mouth forcibly or move your jaw in an excessive manner. Try to avoid the following.

• Yawning or shouting;


• Crunchy or hard foods;


• Taking huge mouthfuls of food;


• Foods that need extended chewing;


• Chewing gum.