What is TMJ?
TMJ stands for temporomandibular joint. It is the hinge that connects your jawbone to your skull. This allows you to open and close your mouth. The TMJ connects the lower jaw (mandible) to the temporal bone of the skull. There are two TMJs, one on either side of your head, in front of your ears. These joints allow the lower jaw to move up and down and side to side so that you can talk, chew, and yawn. The TMJ is surrounded by muscles that control its movement.
TMJ disorders (TMD) occur when there is a problem with the muscles, ligaments, discs or bone of the jaw joint. This can lead to pain, limited movement of the jaw, clicking or popping sounds, and locking of the jaw. Some common symptoms of TMD are:
- Pain or tenderness in your face, jaw joint area, neck and shoulders
- Limited ability to open or close the mouth
- Clicking, popping or grating sounds when opening or closing the mouth
- Aching pain in or around the ear
- Swelling on the side of the face
- Difficulty chewing or pain while chewing
- Headaches or migraines
A tight TMJ refers to increased tension or spasms in the muscles surrounding the TMJ. This can limit jaw movement and lead to pain. Some causes of a tight TMJ include:
Causes of a Tight TMJ
- Injury or trauma to the jaw area
- Teeth grinding or clenching (bruxism)
- Stress and anxiety
- Arthritis in the jaw joint
- Disk displacement disorders
- Excessive gum chewing
- developmental abnormalities
When the muscles around the TMJ are tight and tense, it can compress the joint and make jaw movement difficult and painful. Relieving a tight TMJ requires releasing the muscular tension through various treatments.
How to Release a Tight TMJ
There are several methods that can help provide relief from a tight, tense TMJ:
Massage
Gently massaging the muscles around the TMJ can help relax muscle tension and spasms. Use your fingers to gently massage the joint area by the ears. Be very gentle and do not apply too much pressure. Massage in small circular motions. You can also use a tennis ball against the side of your face and jaw joint area and roll it around to provide a massage effect.
Apply Heat
Applying heat is an excellent way to loosen up tight muscles. Use a heating pad or warm compress on the jaw joint area for 10-15 minutes at a time to encourage muscle relaxation. The moist heat will soothe tense muscles. You can do this several times per day. Avoid applying ice or anything too cold as this may cause muscles to tighten up more.
Do Jaw Stretches and Exercises
Gently stretching the jaw muscles can help release tension. Here are some easy jaw stretches to try:
- Slowly open and close your mouth as wide as is comfortable.
- Gently slide your lower jaw from side to side.
- Open your mouth halfway. Use your fingers to gently pull down the lower jaw for a stretch.
- Position your thumb under your chin. Slowly tilt head back, pressing chin into thumb to feel a stretch under the jaw.
- Put your lower lip over your lower teeth. Pull down on the lower lip with your hand to stretch mouth open.
Do these stretches gently and carefully. Hold each stretch for about 30 seconds. Repeat 2-3 times. Avoid overstretching the jaw.
Jaw exercises such as gently chewing gum can also help relax the muscles.
Relaxation Techniques
Since stress and tension can cause tightness in the jaw muscles, relaxation techniques are beneficial. Try deep breathing, meditation, yoga, or mindfulness exercises to relax your body and jaw muscles. Cognitive behavioral therapy or biofeedback may also help if anxiety or stress is contributing to your tight TMJ.
Avoid Clenching or Grinding Teeth
Be aware of daytime teeth clenching or grinding at night. Using a mouthguard or nightguard can help protect your teeth. Reduce gum chewing. Avoid resting your chin on your hand as this promotes clenching. Correct poor posture such as forward head position that may contribute to jaw tightness.
Apply Cold Compresses
Cold compresses may help relieve acute pain and inflammation related to a tight TMJ. Wrap some ice cubes in a thin cloth and apply to the joint area for 10 minutes at a time. Do not apply anything too cold directly on the skin.
OTC Pain Medication
Over-the-counter pain medication such as ibuprofen (Advil) or naproxen (Aleve) can provide relief from TMJ pain and inflammation. Use as directed.
Prescription Muscle Relaxants
For severe TMJ tightness and spasms, your doctor may prescribe muscle relaxants such as cyclobenzaprine (Flexeril) on a short-term basis to relieve muscle tension.
Botox Injections
BOTOX injections into the TMJ muscles can relax muscle tension and pain for several months. This is an option for people who have not gotten relief from more conservative treatments.
Night Appliances or Mouthguards
Your dentist may fit you with an occlusal splint or night appliance to wear over your teeth. This can help relax jaw muscles and prevent grinding or clenching at night.
Physical Therapy
Seeing a physical therapist who specializes in TMJ and jaw issues can provide relief. They can use treatments such as ultrasound, acupuncture, and specific exercises and stretches to target tight jaw muscles.
Posture Correction
Poor neck and head posture can contribute to increased jaw tension. Try to correct your posture by keeping the head balanced over the shoulders without jutting the chin forward. This takes pressure off the TMJ.
Other Tips for Managing TMJ Pain
Here are some other tips that may help provide pain relief when dealing with a tight, painful TMJ:
- Avoid chewing gum or opening too wide to yawn or sing
- Maintain good posture
- Apply moist heat pads
- Sleep on your back to avoid putting pressure on your jaw
- Eat soft foods temporarily
- Avoid resting your chin on your hand
- Limit talking or phone use if it aggravates your jaw
- Gently stretch the neck muscles
- Get enough sleep
Seeking treatment early for a tight TMJ can help manage symptoms and reduce the likelihood of permanent joint damage over time. See your doctor or dentist if pain and tightness persists beyond a few days. Surgery may be an option in severe, chronic cases if more conservative treatments are ineffective. Maintaining good oral health and reducing jaw muscle tension can help prevent and relieve a tight TMJ.
When to See a Doctor
You should consult with your physician or dentist if you experience the following TMJ symptoms:
- Pain in the jaw muscles that is persistent and does not improve with self-care treatments
- Severely limited ability to open or close your mouth
- Clicking, popping, or grating noises with jaw movement that do not go away
- Swelling or tenderness on the sides of your face
- Tooth pain without apparent dental cause
- Jaw pain or dysfunction that does not have an obvious cause
- Problems with proper alignment of your bite
- Worsening headaches believed to be related to your jaw
Your healthcare provider can properly diagnose the cause of your symptoms and guide appropriate treatment which may include medication, physical therapy, appliances, surgery or referral to a TMJ specialist. Prompt treatment can help avoid permanent joint damage.
Conclusion
A tight, tense TMJ can cause debilitating jaw pain and dysfunction. Thankfully, there are many conservative treatment options available to help gain relief. By applying heat, massage, and doing jaw exercises and stretches, you can target the tight muscles in this area. Relaxation techniques, dental appliances, pain medication, botox injections and physical therapy are other options to reduce tightness. Avoiding jaw clenching and teeth grinding are also key. See a doctor if symptoms are severe and persist despite self-care. Treating a tight TMJ as early as possible can help manage symptoms and prevent permanent joint damage. With regular massage, stretching exercises, pain management and learning to control excessive jaw tension, most people with a tight TMJ can find significant relief.