TMJ discomfort can make it painful to talk, eat, and even yawn. While some of our patients need professional TMJ treatment, a lot of people can get relief through simple lifestyle changes. Your habits, posture, diet, and stress levels all play a part.
In this blog, we’re going to list all kinds of lifestyle habits you can use to relax your jaw and relieve TMJ discomfort. Let’s start with an obvious one:
Stop Clenching Your Jaw Muscles Throughout the Day
Our first tip is to try to catch yourself when you’re clenching your jaw. A lot of people clench their jaw muscles when they’re stressed or anxious. Try to check in with yourself throughout the day to relieve tension in your jaw. Set “jaw check” alarms to help you remember to unclench. When at rest, keep your jaw relaxed and your teeth slightly apart.
Eat Softer Foods When Your Jaw Needs a Break
Hard chewing can make your jaw tired and irritate your TMJ joint. Switch to softer foods for a while when you have TMJ pain. Foods like eggs, yogurt, soups, and vegetables can give your jaw a good rest. Soft foods aren’t a fix-all, but they can give you some temporary relief during TMJ flare ups.
Try Heat and Ice to Treat TMJ Flare Ups
Heat and ice therapies can be very effective for TMJ discomfort. Heat therapy helps relax tight muscles. Try using a warm compress on your jaw for 10 to 15 minutes. Cold therapy can help reduce jaw swelling. Try holding a cold pack wrapped in a towel on your jaw for 10 to 15 minutes.
Practice Good Posture
Your posture is more important than you think. If you’re always hunched forward, your neck and jaw muscles have to work harder to keep your head up. This constant straining can lead to jaw pain and tension headaches. Try to remind yourself to practice good posture throughout the day. Sit and stand upright, with your spine, neck, and jaw aligned.
Be Mindful When Using Screens
Be especially careful about your posture when you’re using your phone or computer. A lot of people shift their heads forward when they’re looking down at their phones. This can also happen at your desk when you’re looking at your computer. Forward head posture forces your neck and jaw muscles to work harder to keep your head up. Practice good posture by keeping your screens at eye level when you use them. Adjust your chair and try to sit upright to keep your spine, neck, and jaw aligned.
Manage Your Stress
This one is easier said than done, but stress is one of the biggest reasons why people are always clenching their jaws all day and grinding their teeth at night. As we suggested above, you can set “jaw check” alarms to remind yourself to relax throughout the day. Stretching and going for short walks can help you release tension, too.
Try Not to Do Anything Erratic with Your Jaw
Fast and forceful jaw movements can irritate your jaw. Avoid shouting, wide yawning, chewing gum, or biting into big foods. If you have to yawn, try to open your mouth slowly. Cut your food into smaller pieces. Small changes like these can help you manage TMJ pain.
Stay Hydrated
Dehydration is no good for your TMJ or any other part of your body. Staying hydrated helps your muscles work better and stay looser. Try keeping a water bottle with you to remind you to keep drinking throughout the day. Staying hydrated is one of the best things you can do for your overall health.
Drink Less Caffeine
Caffeine might be making you tenser without you realizing it. Try drinking less coffee and other caffeinated beverages. Spread them out if you can. Another idea is to get into the habit of drinking a glass of water between cups of coffee. Stay hydrated and reduce tension at the same time.
Do Gentle Jaw Exercises
Physical therapy can strengthen your jaw muscles and improve your jaw’s mobility. We’re not talking about anything complicated here—simple movements like slow openings, side-to-side shifts, and resting your tongue on the roof of your mouth while opening your mouth halfway can all help. Our team can teach you some jaw exercises or refer you to a physical therapist who specializes in TMD treatments.
Move More Throughout the Day
Regular physical activity is important—motion is lotion! Walking and stretching can improve your circulation and keep your neck and shoulders looser. It doesn’t take much to feel better. Find ways to move more throughout the week to relieve stress and improve your posture over time.
Create a Calming Evening Routine
A lot of people clench their jaws when they sleep, especially if they’re stressed. Having a calming routine to do before bed can help you relax. We also recommend you limit your screen time at night. Blue light and overstimulation can keep you up and stress you out. Try reading, stretching, and playing soft music before you go to bed.
Try Sleeping on Your Back
Some sleeping styles can make TMJ disorders worse. Sleeping on your stomach can twist your neck and jaw. And sleeping on your side can push your temporomandibular joint out of alignment. We know it’s hard to change your sleep habits, but sleeping on your back with a supportive pillow may help keep you aligned.
Wear a Custom Mouthguard at Night
A custom nightguard, made by your orthodontist or dental provider, can help alleviate TMJ symptoms if you grind your teeth at night. These nightguards cushion your teeth and can reduce jaw pressure when you’re sleeping. Call our office today if you’re interested in being fitted for a custom nightguard.
Contact Hutta Orthodontic Specialists Today
Manage TMJ Symptoms and Get Pain Relief in Columbus Ohio
TMJ discomfort is frustrating, but the good news is that you don’t always need to go to the dentist or orthodontist to get relief. Sometimes all it takes to get pain relief is changing a few habits. However, if you’re struggling with TMJ pain even after trying some of these lifestyle changes, our team is here to help.
Call (614) 516-4383 to schedule an appointment today. We’ll examine your bite, study how your jaw moves, and help you get the care you need for your TMJ pain.