What is TMJ?
TMJ stands for temporomandibular joint dysfunction. It refers to a range of conditions affecting the temporomandibular joint, which connects your lower jaw to your skull. Symptoms of TMJ include:
- Jaw pain or soreness
- Clicking, popping, or grating sounds when opening or closing the mouth
- Locking of the jaw when attempting to open the mouth
- Difficulty chewing or pain while chewing
- Headaches or ear pain
- Jaw stiffness
- Limited ability to open or close the mouth
TMJ is often caused by injury to the jaw, misalignment of the teeth or jaw, teeth grinding or clenching, arthritis, or stress. Treatment options include pain medication, use of a mouth guard, physical therapy, surgery, and alternative therapies like acupuncture.
Things to Avoid with TMJ
If you have been diagnosed with TMJ, there are certain habits and behaviors you’ll want to avoid, as they can exacerbate pain and cause further damage. Here are some tips:
Avoid chewing gum
Chewing gum requires extensive jaw movement and clenching. This can overwork the already stressed TMJ. Avoid gum while you recover from TMJ.
Don’t rest your chin on your hand
Resting your chin on your hand may seem harmless, but when done regularly it can add more pressure and strain to the TMJ joint. Try to avoid this habit.
Don’t open your mouth too wide
Opening your mouth very wide puts strain on the TMJ joint and attached muscles and ligaments. Avoid wide yawning, big bites of food, and opening too wide at the dentist.
Be aware of teeth grinding and clenching
Grinding or clenching your teeth can exacerbate existing TMJ issues. If you have a nighttime teeth grinding habit, ask your dentist about a mouth guard. Be mindful of clenching your jaw during the day.
Go easy on tough, chewy foods
Avoid very hard, crunchy, and chewy foods like raw carrots, nuts, beef jerky, and hard candies. These require extensive chewing and jaw motion that can worsen TMJ symptoms. Stick to softer foods.
Don’t rest your face in your hands
Resting your face in your palm applies pressure to the TMJ joint. Avoid this, and support your chin with your fist instead.
Be careful with gum chewing
Vigorous gum chewing can strain the jaw joints and muscles. If you do chew gum, opt for sugar-free options and chew slowly and gently. Take frequent breaks.
Don’t open too wide at the dentist
Let your dentist know you have TMJ issues so they can take care not to overextend your jaw. Ask for bite blocks if needed to limit opening.
Avoid extreme jaw movements
Excessive side-to-side jaw movements, like exaggerated chewing or yelling, can worsen TMJ pain and cause further damage. Keep jaw movements gentle and controlled.
Don’t rest your jaw on your hand
Letting your jaw and chin rest on your hand may feel comfortable, but it strains the TMJ joint. Use a chin rest pillow instead.
Limit talking or singing loudly
Belting out songs and speaking loudly requires forceful jaw movements that can worsen TMJ. Try to moderate your volume. Use a microphone if needed.
Skip hard, crunchy, and chewy foods
Foods like raw vegetables, hard bread, jerky, and candy require vigorous chewing. Stick to softer foods like cooked veggies, soups, eggs, pasta, and shredded meat to limit jaw motions.
Don’t crack your jaw
You may want to “crack” your jaw to relieve pressure, but this forces the joint beyond its normal range of motion. Avoid manipulating your jaw in this way.
Pay attention to posture
Poor head and neck posture can increase strain on the TMJ joint. Try to avoid hunching over at your desk or craning your neck forward.
When to See Your Doctor
Make an appointment with your physician, dentist, or TMJ specialist if you experience:
- Increasing jaw pain
- Locking of the jaw
- Severity worsening
- Limited ability to open or close mouth
- Swelling around the jaw
- Jaw pain accompanied by headache or dizziness
You should also see your doctor if at-home treatments and lifestyle changes do not improve your symptoms within several weeks.
Relieving TMJ Pain at Home
While waiting for your doctor’s appointment, you can find relief from TMJ pain with these remedies:
Apply cold packs
Apply an ice pack or cold compress to your jaw for 10-15 minutes at a time to reduce inflammation and discomfort. Do this several times per day as needed.
Try heat therapy
Alternate the use of ice packs with heating pads or warm compresses. The heat will help relax tense jaw muscles.
Take over-the-counter pain medication
Anti-inflammatories like ibuprofen can temporarily alleviate TMJ pain and swelling. Use as directed.
Gently stretch and massage
Apply gentle pressure to sore jaw muscles. Slowly stretch your jaw open and closed to relieve tension.
Consider a TMJ splint or mouth guard
These devices, provided by your dentist, help correct bite alignment and prevent teeth grinding at night.
Practice stress reduction
Chronic stress can exacerbate TMJ issues. Try relaxation techniques like yoga, meditation, or deep breathing. Get a massage.
Maintain good posture
Don’t hunch or crane your neck, which can worsen jaw tension. Keep your spine aligned and shoulders back.
Eat soft foods
Stick to a diet of soft, easy-to-chew foods until your symptoms improve. Scrambled eggs, soup, yogurt, and smoothies are good options.
Stay hydrated
Drink plenty of water and limit caffeine and alcohol, which can increase TMJ inflammation.
When to Seek Medical Treatment
Most mild-to-moderate cases of TMJ can be treated with at-home remedies and lifestyle adjustments. However, see your doctor right away if you experience:
- Difficulty opening or closing your mouth
- Locking of the jaw
- Swelling that does not improve
- Persistent or worsening pain
- Jaw pain accompanied by other concerning symptoms like dizziness or headache
Your doctor may prescribe stronger anti-inflammatory or pain medications. Other treatment options include:
- Mouth guard or splint: Worn over teeth to prevent grinding and realign the bite
- Physical therapy: Exercises and techniques to strengthen jaw muscles and improve function
- Surgery: Reshaping bones or repairing damaged joints
- Alternative therapies: Options like massage, acupuncture, or chiropractic adjustment
If TMJ is significantly impacting your quality of life, do not hesitate to ask your doctor about medical interventions and specialty referrals. Act promptly to resolve severe, worsening, or long-lasting symptoms.
When to See an Oral Surgeon
You should consider seeing an oral surgeon if you experience:
- Locking of the jaw that does not resolve itself
- Inability to open your mouth wider than two fingers
- Chronic jaw pain lasting more than several months
- Arthritis symptoms like swelling or grinding/popping sounds
- Facial muscle spasms
- Migraines or chronic headaches correlated with TMJ flare-ups
An oral surgeon can provide specialized treatments above and beyond what your regular dentist or physician may offer. These include:
- TMJ arthrocentesis – flushing the joint with sterile fluid
- TMJ arthroplasty – surgical reshaping or realigning of the joint
- TMJ replacement – total joint reconstruction
- Botox injections – relaxing tense facial muscles
TMJ symptoms should not be ignored. See an oral surgeon promptly if at-home care and general medical treatments do not successfully resolve your condition. Specialized surgical interventions may be required.
Preventing TMJ Flare-Ups
You can reduce the likelihood of TMJ flare-ups by:
- Avoiding chewing gum, nail biting, and other jaw-clenching habits
- Eating soft foods
- Practicing stress management techniques
- Using heat/cold therapy to relax muscles
- Doing jaw stretches and massages
- Sleeping with a mouth guard if you grind your teeth
- Maintaining good posture to avoid neck tension
- Quitting tobacco use
See your dentist regularly for routine checkups and ask them to evaluate your bite alignment. Address teeth grinding right away. Manage chronic stress levels through lifestyle changes. With diligent self-care, you can keep TMJ discomfort to a minimum.
Conclusion
TMJ can cause significant jaw pain and disrupt your quality of life. Avoiding chewing gum, crunchy/chewy foods, extreme jaw motions, and teeth grinding are key to controlling symptoms. Apply heat/ice, take anti-inflammatories, and practice stress-reduction techniques for relief. See your doctor promptly if pain or locking persists or worsens. Specialty care from an oral surgeon may be needed for surgical treatments in serious cases. With proper lifestyle modifications and expert care when required, you can successfully manage TMJ.