Treating TMJ at Home
Treating TMJ at home is a possible, especially when you are simply looking to relieve minor pain and discomfort. TMJ pain can present itself as headaches, facial pain, neck stiffness and pain, and earaches.
This article will outline 10 proven ways of treating TMJ at home and will provide you with the tools you need to relieve some of the pain and discomfort you are experiencing from TMJ.
Table of Contents
10 Proven Ways of Treating TMJ at Home
1. Supporting TMJ Diet
During a TMJ flare-up, choose a soft food diet. Chewing less will minimize jaw movement and promote healing. It also lets the muscles surrounding the TMJ heal and reduce strain. When treating TMJ at home, choose a supporting diet that includes:
- Cold beverages such as smoothies, fruit juices, and plenty of water throughout the day.
- Softer foods like soups, yogurt, potatoes, eggs, and cooked vegetables will promote healing and won’t overwork the TMJ.
- Avoid opening your mouth wide, especially while eating large sandwiches, subs, burgers, etc.
- Avoid hard, crunchy foods like nuts, croutons, and hard bread.
- Do not chew ice. Chewing ice can harm the enamel and overwork the muscles involved with TMJ pain.
Our Dental Nutrition article has more tips on eating healthy to support your smile.
2. Minimize Movement
The TMJ is responsible for chewing, talking, and yawning. Any jaw movements involve the TMJ and supporting muscles and ligaments.
Minimizing movement will let the muscles rest and prevent any friction around the TMJ. Try to not talk for long periods of time and reduce moving the jaw when possible.
3. Treating TMJ at Home with Heat
When treating TMJ at home, use heat to promote healing. Heat will increase blood flow to the TMJ. The warmth will also help the muscles relax and release tension.
- Apply heat for periods of 15-20 minutes at a time.
- Always test the temperature before applying to the skin to prevent burning.
4. Treating TMJ at Home with Cold
For some, applying cold will feel better. Cold compresses will help pain associated with inflammation and swelling.
- Alternate for periods of 15-20 minutes.
- Avoid putting freezing temperatures on the skin to prevent frostbite damage.
5. TMJ Massage and Acupuncture
Massage therapy will help relax the muscles and ligaments and reduce nerve compression. The masseter muscle is the powerful muscle responsible for chewing, grinding, and clenching.
- Professional massage is always the best option to heal the TMJ. A massage therapist, physical therapist, and even chiropractors can help.
- For treating TMJ at home with massage, locate the masseter muscle on the cheekbone behind the molar area, in front of the ears.
- Press gently with two or three fingers and move in a circular motion.
Acupuncture therapy involves inserting needles into the jaw, face, and ear. This includes the trigger points of the medial pterygoid, masseter, the temporalis muscles, and the lateral pterygoid. It can relieve pain, regulate inflammation, reduce stress, and promote muscle relaxation.
6. Medications
Medications that are prescribed for chronic, extreme cases of TMJ flare-ups are steroids, anti-inflammatory, and muscle relaxers. If your pain cannot be managed with at-home remedies, talk to your dentist and medical doctor about the next steps.
7. Use a Night Guard
A custom-fit night guard is a great way to alleviate pain and prevent damage to the anatomy surrounding the TMJ. A night guard is a barrier between the top and bottom teeth opening the jaw slightly. A professionally made night guard will:
- Provide a custom fit that protects the teeth and stays in the mouth better while sleeping.
- Promote tension relief and cushion the jaw muscles, promoting relaxation.
- Prevent future damage to the TMJ and surrounding anatomy.
- Promote TMJ healing and long-term relief.
Our Night Guards for TMJ Pain article has additional information.
8. Practice Stress Management
When stressed, the tension in the body is stored in the face, jaw, neck, and shoulders. Stress can also trigger long periods of clenching and grinding. Treating TMJ at home includes stress management practices.
9. Jaw Exercises
Jaw exercises are a great way to prevent TMJ flare-ups. Exercising the jaw will help strengthen, stretch, and relax the supporting TMJ structures. Avoid jaw exercises when the TMJ is in pain. This can increase the pain and prolong healing during TMJ flare-ups.
- Touch your tongue to the roof of your mouth behind the upper front teeth. Repeatedly, slowly open and close your mouth.
- Stand tall and flat against the wall. Pull your chin down towards the neck, creating a “double chin”. Hold for 3-5 seconds and repeat.
- Place your thumb under the chin. Apply some pressure while opening and closing. Hold open for 3-5 seconds before closing.
10. Maintain Good Jaw Posture
Having good posture doesn’t just involve sitting up straight and shoulders back and down. Having good jaw posture is important to prevent TMJ pain.
- When relaxed, the jaw should be slightly open. The tongue should rest behind the top front teeth on the roof of the mouth.
- If the top and bottom teeth are touching, you are doing some level of clenching that engages the TMJ and supporting muscles.
Recommendations for Treating TMJ at Home
Using the 10 ways of treating TMJ at home that we listed above is a great way to help relieve some pain and discomfort form TMJ. It’s always important to keep your dentist up to date on any jaw pain you’re experiencing.
If these techniques aren’t helping or the pain is getting worse, contact your dentist and set up an appointment to discuss other options.
Additional Resources
Frequently Asked Questions
Can TMJ go away on its own?
For most people, TMJ pain goes away as the joint and muscles heal. Flare-ups can last for a few days up to a few weeks. Talk to your dentist and doctor if the TMJ pain gets worse and more frequent.
How long does it take for TMJ to go away?
The average TMJ flare-ups are a few days but some can experience some symptoms up to a few weeks. At the first signs of TMJ pain, use the above at-home remedies to prevent any worsening.
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