What is TMJ?
TMJ stands for the temporomandibular joint, which connects your jawbone to your skull on each side of your face. These joints allow you to move your jaw for essential functions such as speaking, chewing and yawning. TMJ dysfunction (TMD) refers to issues affecting the joint, surrounding muscles, or associated nerves. Symptoms can range from pain and stiffness in the jaw to clicking sounds, headaches, or even difficulty opening your mouth fully.
Why Do I Get Jaw Pain?
Jaw pain can arise from various causes, including stress-induced teeth grinding (bruxism), poor posture, injury, arthritis, or misalignment of the teeth or jaw. Stress and tension in the muscles around the jaw are common contributors. For some, TMJ dysfunction may result from a combination of these factors, creating discomfort that can unfortunately impact everyday life.
Top Tips for Managing TMJ Pain
Practice Self-Care at Home
Applying a warm compress to your jaw can help relax tight muscles, while cold packs may reduce inflammation. Gentle stretching exercises, such as opening and closing your mouth slowly or moving your jaw from side to side, can ease stiffness. Avoid chewy or hard foods that strain the joint, opting instead for soft foods when the pain is severe.Reduce Stress
Stress often exacerbates jaw tension. Techniques such as deep breathing, mindfulness, or yoga can help manage stress levels and reduce involuntary clenching or grinding of the teeth. A simple silicon mouth guard from the chemist can make a big difference, just creating a small gap between your back teeth, or invest in a custom night guard from a dentist to protect your teeth and joints while you sleep.Seek Osteopathic Treatment
Our Registered Osteopaths can offer skilled hands-on care for the muscles around your jaw, the all important temporal bones that your jaw hinges from and also work gently with a glove on inside your mouth to alleviate tension and improve the alignment of the TMJ. Using gentle manipulative techniques, an osteopath can also address contributing factors, such as neck or upper back tension, postural issues and past injuries that may be affecting your jaw.Massage Therapy
Massage therapy can be highly effective in relieving TMJ pain. Our massage therapists can target the muscles around your jaw, neck, and shoulders to reduce tightness and improve circulation. You can also perform self-massage by applying gentle circular pressure to the muscles in front of your ears and along the jawline.Maintain Good Posture
Poor posture, particularly when working at a desk or using a phone, can lead to jaw tension. Ensure your workstation is ergonomically set up, and keep your head aligned over your spine to minimise strain on your TMJ.
By combining self-care strategies with professional support, TMJ dysfunction can often be effectively managed, improving your quality of life and reducing jaw pain. If you’re experiencing persistent discomfort, reach out to a local healthcare provider, such as an osteopath or massage therapist, for a personalised treatment plan.
