TMJ: What to Do for Pain Relief

Jaw pain is a severe problem, especially when it starts affecting your ability to speak and eat. In many cases, temporomandibular joint and muscle disorder (TMJ disorders for short) is a common culprit. TMJ is a common cause of joint pain for many people around the world. Fortunately, there are a few simple things you can do to alleviate the pain.

What Are the Symptoms of TMJ?

The temporomandibular joint is the hinge connecting the jaw to the temporal bones of the skull, located in front of each ear. Thanks to this joint, you’re able to move your jaw up and down and left to right, enabling you to speak, chew, and yawn. TMJ disorders typically happen when something goes wrong with the jaw joints and muscles. Common TMJ pain symptoms include:

• Pain in the ear, face, jaw, and neck
• Discomfort when chewing, as if the upper and lower jaws don’t fit together properly
• Clicking, grating, or popping sounds in the jaw when opening or closing the mouth
• Locking of the jaw joint when opening or closing the mouth
• Headaches
• Tiredness in the face
• Swelling on the side of the face
• Toothaches
• Dizziness
• Ringing in the ears (tinnitus)

In some cases, the symptoms go away on their own. However, if symptoms persist, a visit to the doctor for a TMJ assessment might be in order. The sooner a professional can look at the problem, the sooner you can recover.

What Causes TMJ?

The following are responsible for TMJ disorders:

• Injury to the jaw, joint, or neck
• Grinding or clenching the teeth, which can put pressure on the joint
• Arthritis of the joint
• Displaced disc between the ball and socket of the joint

What Can You Do?

When TMJ pain is triggered, it helps to have TMJ treatments on hand to help you handle the pain. Try these remedies for more effective TMJ pain management that can offer you relief.

• Get over-the-counter meds. One of the easier TMJ pain remedies to help manage pain and swelling is to take medicine. Short-term use of over-the-counter medication is a great method for dealing with pain and providing temporary TMJ relief. Look for pain medicines or non-steroidal anti-inflammatory drugs to help relieve the pain and bring down the swelling that comes with TMJ. If the pain gets worse, visit the doctor for a specialist assessment; doctors may prescribe stronger medications to ease the symptoms.
• Use hot or cold packs. Hot and cold packs are effective methods of relieving pain and relaxing the muscles causing the discomfort.
• Wrap a heat pack or a hot water bottle in a warm, moist towel to reduce the pain, increase blood flow to the area, and restore function to the jaw (be careful to avoid burns).
• An ice pack can numb the pain and reduce any inflammation. Wrap the cold pack in a clean cloth to avoid putting the pack directly on your skin. Apply the ice pack for around 10 – 15 minutes each session for maximum effectiveness. Perform these routines a few times each day to help reduce the pain and swelling.

• Eat soft foods. When the pain flares up, it can make chewing and eating difficult. Give your jaws a break from chewing. Stick to a soft diet for a few days to let the jaws rest. Soft foods require minimal chewing, which can keep the jaw joint and muscles from working too hard and reduce tension. Yogurt and shakes are the go-to options for most people, but there are plenty of other foods you can use to spice up your diet. For example, have some oatmeal and scrambled eggs for breakfast, fish salad for lunch, and mac and cheese for dinner. You can also get creative with your meals to get more out of each dish (e.g. add some caramelized onions and mashed carrots to mashed potatoes).

• Rest your jaw. You can make TMJ pain relief much easier by watching what you do with your jaw. For example, try to keep your teeth slightly apart, especially if you notice you’re in the habit of clenching your teeth. Teeth clenching can put plenty of pressure on the jaws, leading to pain. Relax your jaw and let the roof of your mouth rest on your tongue to control clenching. While you’re at it, avoid extreme jaw movements (e.g. when yawning or chewing). To make yawning easier, use your fist to support your chin whenever you yawn. It’s a good way to give the joint some support and prevent locking when the jaw extends.

• Try relaxation techniques. In many cases, TMJ can be linked to stress (e.g. stress can cause you to clench your jaws). Use relaxation techniques to help you manage stress and avoid exerting pressure on the jaws. One of the exercises for TMJ pain relief is slow breathing. Inhale slowly and deeply for four seconds and allow your stomach rather than your chest to expand. Hold the breath for a second, then exhale for another 4 seconds. Repeat 5 to 10 times per session. These exercises can also help relax tense muscles, which can go a long way toward managing the pain. For extra stress relief, consider taking up yoga or meditation to further reduce stress levels and aid relaxation.
• Practice jaw exercises. Exercising and stretching your jaws can effectively reduce TMJ pain. The right exercises can do much to improve jaw mobility and boost healing, giving you a great source of fast TMJ relief. There are a number of jaw exercises you can use to stimulate your joints and muscles. Consult with your doctor to find the appropriate exercises for your needs.
• Invest in night guards. Ask your therapist about getting a nightguard for your mouth. Nightguards are plastic mouthpieces that fit over your teeth while you sleep to stop them from touching. Use them while you sleep to help keep your jaws in a more relaxed position to prevent clenching.

• Sleep on your side – TMJ can also have roots in bad posture, which can put a strain on the neck and shoulders. One way to alleviate stress from bad posture is by adjusting your sleep position to take the strain off the affected areas. Sleep on your side and put a pillow between your neck and shoulder to provide support.

Sometimes, it takes a little extra help to deal with TMJ and other ailments. Visit The Physiotherapy and Rehabilitation Centres of Ontario for specialized treatment to help you get back on your feet. Call us at (905) 579-9938 to make an appointment and get on the road to good health.