23 Oct 10 Habits That Help Relieve TMJ Pain
Living with TMJ pain can be a frustrating experience. It can lead to severe discomfort and affect your daily life, including activities like talking, chewing, and yawning. The good news is that TMJ pain is manageable with lifestyle modification, particularly if your symptoms are mild or moderate. Here are 10 practical ways to ease your pain and when it is time to seek specialist attention.
1. Maintain a Good Posture Indoors
Maintaining a good poster indoors is crucial. When you are hunching or slouching while watching TV, using a phone, or sitting at a desk, you can strain your neck and jaw muscles, worsening TMJ pain. To alleviate your discomfort, sit up straight with your shoulders relaxed and your head aligned with your spine. You can also invest in an ergonomic chair or a support cushion to reduce unnecessary tension.
2. Add Jaw Exercises to Your Routine
Gentle jaw exercises can stretch and strengthen the TMJ muscles. Slowly open and close your mouth or lightly massage the joint in a circular motion to prevent stiffness and reduce pain or discomfort. These basic exercises can help you significantly, but for tailored guidance, it is best to speak with a TMJ specialist in the Chicago area and get recommendations based on your condition.
3. Switch to an Appropriate Diet
With cooler weather right around the corner, it is a good time to switch to softer foods to minimize the strain on your jaw. Go for nutrient-rich yet easy-to-chew foods like mashed potatoes, soft or cooked veggies, soups, etc. Avoid crunchy and hard foods like nuts or hard raw vegetables (carrots, for example), or these can put excessive pressure on the TMJ muscles, exacerbating TMJ pain and other symptoms.
4. Manage Your Stress
Your daily schedule and the upcoming holiday season preparations can lead to increased stress, which is a major trigger for TMJ pain. It is essential to find ways to manage your stress. Practice relaxation techniques like deep breathing and meditation. Take short breaks throughout the day. Reduce tension on your jaw muscles and avoid clenching or grinding to reduce the severity and frequency of TMJ pain.
5. Adjust Sleep Positions
Your sleeping positions have a direct impact on your TMJ condition. When you sleep on your back, it is ideal for keeping your spine and jaw neutral. It reduces unnecessary pressure on the TMJ joint. You can also use a supportive pillow to maintain your alignment. Avoid sleeping on your stomach, as it can strain your jaw. For colder nights, you can take a heated blanket and keep your muscles pain-free and relaxed.
6. Use Heat or Cold Therapy
Use a hot or cold pack on the affected areas to relax tensed muscles and reduce inflammation and sharp pain. Start applying a hot or cold pack for 15 minutes at a stretch at least twice daily, and gradually figure out what works best for you. When using a cold pack, make sure to wrap it in a cloth to protect your skin and for that added comfort. You can also alternate between both therapies to see what works better for you.
7. Avoid Overusing Jaw Muscles
Be mindful of how you use your jaw throughout the day. Limit activities like biting your nails, chewing gum, or holding your phone between your shoulder and ear, as it can aggravate the condition. The idea is to minimize unnecessary jaw movement or overuse to rest and recover from your discomfort.
8. Reduce Caffeine & Alcohol Intake
Both caffeine and alcohol can increase the tension in your TMJ muscles. This can result in excessive clenching and grinding of teeth. Reducing or eliminating these from your diet can help alleviate the symptoms. It is best to replace caffeinated drinks with herbal teas as these can also relax your jaw muscles.
9. Stay Hydrated
How can staying hydrated help calm your TMJ discomfort? When you are dehydrated, it contributes to excessive TMJ muscle cramping and stiffness. You should aim to drink at least 10 cups of water every day to keep your jaw muscles relaxed. Proper hydration supports muscle functioning and reduces the risk of pain and tightness.
10. Stay Active
Physical activity benefits your whole body and also helps relieve stress and tension in the muscles around your jaw. You can consider doing yoga, Pilates, walking, or jaw-specific exercises to improve overall flexibility. Make stretching a part of your daily routine to keep your neck and shoulder muscles lose and free from TMJ risks.
When to See a TMJ Specialist
While the above habits can relieve mild to moderate TMJ symptoms, persistent pain that only worsens with time would require professional intervention. It is always best to consult a TMJ specialist in Chicago to receive a proper diagnosis and personalized treatment options like custom mouthguards, physical therapy, and advanced intervention. Dr. Mitchell can be your trusted expert in Chicago, offering comprehensive TMJ care tailored to your unique requirements and for long-term relief.
Schedule Your Appointment with Chicago’s Best TMJ Specialist
If you are struggling with mild to moderate or severe TMJ pain and your symptoms do not seem to improve, do not hesitate to seek professional help. Dr. Margaret Mitchell at Mitchell TMJ Institute is an experienced TMJ specialist in the Chicago area who can help you with a personalized treatment plan. She understands that your jaw health is crucial for your overall well-being, so she conducts an in-depth evaluation to assess your condition and help you manage your discomfort. Do not wait for your pain to take control of your life; schedule a consultation with Dr. Mitchell today and discover effective solutions for lasting relief.
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