How to Relieve TMJ Pain at Home: Simple Remedies That Work

Have you just talked to a friend over the phone? Do you yawn after a long day at work? Are you thinking about what to cook at dinner?

One thing is common in all the above-mentioned activities. Could you tell what’s it? The use of your jaw! Basic activities like eating, talking, smiling, or yawning – every time you use your jaw muscles. 

So we can easily claim that chronic jaw pain can disrupt your daily life. Your simple activities like eating or speaking don’t remain so simple with an intense sore jaw. 

Temporomandibular joint (TMJ) disorder affects millions. Studies show that nearly 80 million people in the U.S. struggle with TMJ pain. It causes jaw muscle stiffness, headaches, and constant jaw discomfort. Ignoring the pain only worsens the symptoms, and makes life a nonstop battle. But it doesn’t need to be your reality. You can get relief from the nagging TMJ pain with the right at-home remedies. Explore practical, proven tips to manage TMJ pain:

Apply Hot and Cold Compress

We all are aware of cold and hot compress. Whenever we are experiencing throbbing pain anywhere, cold and hot therapy comes in handy. You only need to use a warm compress on your jaw area to relax the muscles here and improve blood circulation. The same method you can follow with ice packs. Apply ice packs wrapped in a cloth on your jaw to reduce inflammation and numb the sharp, annoying TMJ pain.

Improve Sleep Habits

7 to 8 hours of sleep in a day is essential to help your body heal, relax, and rejuvenate. You’ll only worsen your health condition if you ditch sleeping with a supportive pillow to avoid jaw pressure. 

• Stomach sleeping is a no-go. 
• A night guard is mandatory if teeth grinding causes you pain.
• You can schedule an acupuncture treatment to calm your mind and jaw muscles. It’s time to let the professional take care of your jaw pain. 

Jaw Exercises for Flexibility

Exercises have always been known to relieve pain. Jaw exercises help you relax your jaw muscles, stretch them, and regain control of your jaw movement. Practicing partial or full opening of your jaw or forward jaw movement and side-to-side jaw movement helps reduce jaw tension and improve its mobility. You can perform these exercises twice daily for quick relief from your jaw pain.

Maintain Proper Posture

Do you know bad posture can be the cause of your jaw pain? How you sit, talk, walk, or keep your mouth in a relaxed position plays a critical role in this. It’s always advised to sit upright to prevent unnecessary stress on the jaw.

• You should also avoid cradling the phone between your neck and shoulder.
• Keep your digital screens at eye level to keep jaw pain at bay

Avoid Hard and Chewy Foods

If you’re a fan of chewy, sticky, hard candies, then we’ve bad news for you. Following a diet rich in hard foods will only worsen your pain. Soft foods like yogurt, mashed potatoes, and smoothies help you receive your daily dose of nutrients without worsening the jaw pain. 

• It’s best to skip chewing gum, solid meats, and crunchy snacks with TMJ pain. 

Ignoring our tips to manage TMJ pain can lead to long-term discomfort. Simple at-home treatments help manage symptoms effectively. If pain persists, professional care may be necessary. For further guidance, contact a healthcare provider to discuss additional treatment options.