How to Relieve Temporomandibular joint (TMJ) Symptoms?
October 8, 2023 | by Sravani Pathakamuri | Posted in FAQ's
TMJ (temporomandibular joint) disorder can cause jaw pain, difficulty with jaw movement, and discomfort in the surrounding areas. While consulting a healthcare professional for a proper diagnosis and treatment is essential, here are some self-care measures to help relieve TMJ symptoms:
- Jaw Exercises and Stretching:
- Gently stretch and exercise your jaw muscles to improve mobility and reduce tension. Consult a healthcare professional or physical therapist for recommended exercises.
- Hot or Cold Compress:
- Apply a warm compress or ice pack to the jaw area for 10-15 minutes to help alleviate pain and reduce swelling.
- Soft Diet:
- Stick to a soft diet by avoiding hard, chewy, or tough foods to reduce strain on the jaw. Opt for soups, mashed vegetables, and soft fruits.
- Relaxation Techniques:
- Practice relaxation techniques such as deep breathing, guided imagery, or progressive muscle relaxation to reduce stress and muscle tension.
- Avoid Jaw Clenching and Teeth Grinding:
- Be mindful of clenching your jaw or grinding your teeth, especially during stressful times. Consider using a mouthguard at night to protect your teeth.
- Proper Posture:
- Maintain good posture to reduce strain on your neck, shoulders, and jaw. Avoid slouching and keep your head aligned with your spine.
- Pain Relief:
- Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may help manage pain and inflammation. Consult your doctor before using any medication.
- Stress Management:
- Practice stress-reduction techniques like yoga, meditation, or hobbies to manage stress, as stress can exacerbate TMJ symptoms.
- Massage:
- Gently massage the jaw muscles using circular motions to reduce tension and promote relaxation.
- Moist Heat Application:
- Apply a warm, damp towel or a heating pad to the jaw area to help relax muscles and reduce discomfort.
- Chewing Gum Avoidance:
- Avoid excessive gum chewing, as it can strain the jaw muscles and worsen TMJ symptoms.
- Hydration:
- Stay well-hydrated to maintain overall muscle health and function.
- Physical Therapy:
- Consult a physical therapist specializing in TMJ disorders for targeted exercises and techniques to improve jaw mobility and reduce pain.
If your TMJ symptoms persist or worsen, it’s important to consult a healthcare professional, such as a dentist, oral surgeon, or a specialist in TMJ disorders, for a thorough evaluation and appropriate treatment. They can recommend specific treatments or therapies tailored to your condition.