7 Ways to Reduce TMJ Pain at home

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Now that you know a little bit about the cause of jaw pain, here are a few things you can do on your own.

  1. Practice good posture.  Do your best to keep your back straight and head upright.  Now if you don’t know what you’re doing, you’re destined to keep doing it.  Check in the mirror when you can, if it doesn’t seem to make a difference you may need a little more help.

Avoid grinding your teeth.  Easier during the day, your dentist has tools to help you with this as well.

Avoid gum chewing.  If there is compression and dysfunction in the alignment of the TMJ then more chewing only creates more degeneration.  Until you get some help, you might want to avoid eating anything hard or chewy.

Chew food evenly on both sides of your mouth, take smaller bites.  Take it easy on your TMJ joints.

Do not sit with your chin resting in your hand, this protrudes the lower part of the joint and adds compression on a misaligned joint.

Relax your face.  Lips together and teeth slightly apart, think slack jawed, but mouth closed.

Don’t cradle your phone between your head and shoulder.  This is not only hard on your neck but also on your jaw.  See how they’re connected?

While mouth guards and medication work for some the key to getting out of jaw pain and staying out of jaw pain is a systematic approach that involves changing the movement patterns that lead to the pain in the first place.  With consistency and persistence you will be enjoying your favorite foods again, without the pain.

Bon Appetit

Julia