TMJ disorders may cause mild to debilitating symptoms, such as:
?pain while chewing
?pain in the ear, face, jaw, and neck
?clicking, grating, or popping sounds in the jaw when you open or close your mouth
?locking of the jaw joint, headaches
Exercises for TMJ pain relief
1. Relaxed jaw exercise
Rest your tongue gently on the top of your mouth behind your upper front teeth. Allow your teeth to come apart while relaxing your jaw muscles.
2. Goldfish exercises (partial opening)
Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located. Put your middle or pointer finger on your chin. Drop your lower jaw halfway and then close. There should be mild resistance but not pain. A variation of this exercise is to place one finger on each TMJ as you drop your lower jaw halfway and closed again. Do this exercise six times in one set. You should do one set six times daily.
3. Goldfish exercises (full opening)
Keeping your tongue on the roof of your mouth, place one finger on your TMJ and another finger on your chin. Drop your lower jaw completely and back. For a variation of this exercise, place one finger on each TMJ as you completely drop your lower jaw and back. Do this exercise six times to complete one set. You should complete one set six times daily.
4. Chin tucks
With your shoulders back and chest up, pull your chin straight back, creating a ?double chin.? Hold for three seconds and repeat 10 times.
5. Resisted opening of the mouth
Place your thumb under your chin. Open your mouth slowly, pushing gently against your chin for resistance. Hold for three to six seconds, and then close your mouth slowly.
6. Resisted closing of the mouth
Squeeze your chin with your index and thumb with one hand. Close your mouth as you place gently pressure on your chin. This will help strengthen your muscles that help you chew.
7. Tongue up
With your tongue touching the roof of your mouth, slowly open and close your mouth.
8. Side-to-side jaw movement
Put a ¼ inch object, such as stacked tongue depressors, between your front teeth, and slowly move your jaw from side to side. As the exercise becomes easier, increase the thickness of the object between your teeth by stacking them one on top of each other.
9. Forward jaw movement
Put a ¼ inch object between your front teeth. Move your bottom jaw forward so your bottom teeth are in front of your top teeth. As the exercise becomes easier, increase the thickness of the object between your teeth.
Other ways to manage your TMJ pain
Over-the-counter pain relievers such as ibuprofen and acetaminophenmay help relieve TMJ pain. Muscle relaxers may be prescribed for severe pain. Doctors may also recommend:
TMJ pain may also be managed with simple lifestyle changes. You may wish to:
?eat a soft diet to allow the TMJ to relax
?avoid chewing gum
?avoid biting your nail
?avoid biting your lower lip
?practice good posture
?limit large jaw movements, such as yawning and singing
tips to reduce pain and help make sure your teeth and gums stay healthy:
?Use a soft-bristle toothbrush or a sonic toothbrush.
?Use a rubber tip stimulator or water flosser if you can?t open your mouth to floss.
?Add an antiseptic mouth rinse to your daily dental care regimen.
?Tell your dental care team if you?re in pain during a dental procedure.
?Apply ice or heat after a dental procedure.
?Talk to your dentist about ways to remove plaque other than flossing. For example, they may suggest wiping your teeth with cotton gauze.
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