TMJ disorder can be a painful and frustrating problem. When your temporomandibular joint (TMJ) is out of alignment it can affect your whole face, even making it difficult and uncomfortable to chew and talk. Many people who experience TMJ disorders are faced with headaches due to the constant contraction of muscles around the joint. The body overcompensates for the muscle contraction by sending more blood to the head, which in turn can increase blood pressure in the area and create a headache. The chronic pain can also lead to depression and anxiety in many people who suffer from a TMJ disorder.

TMJ disorders can be caused by a number of things including trauma, teeth clenching or grinding, stress and anxiety, Rheumatoid Arthritis, Calcium and Magnesium deficiencies and even spinal alignment issues.

Home Remedies and Treatment Options for TMJ Disorders

Since everyone’s TMJ disorder is different, it can be exceedingly difficult to find the treatment plan that works for you. Rather than focusing on treating the symptoms of TMJ disorders, it’s best to figure out how to treat, or at least manage the condition itself. With surgery being a last resort, many people are turning to home remedies to ease the pain and suffering caused by their TMJ disorder.

There are a number of things that you can do to help relieve the muscle tension and pain associated with TMJ disorders. There are four main areas that medical professionals suggest you focus on before going the extreme route of surgery. There are a number of jaw exercises that you can do in order to strengthen the muscles and ligaments around the joint to help improve function and reduce pain. Relaxing techniques such as meditation and deep breathing can also help reduce pain and relax muscles. Knowing what triggers your TMJ disorder is a key part in reducing pain and discomfort. Other lifestyle changes can also help get you on your path to recovery.

We here at Mark Levy DDS want the best possible outcome for your TMJ disorder and have composed a list of these key treatment plans that will help you get relief.

Jaw Exercises for Treating TMJ

There are a number of exercises that you can do to help improve the muscle and ligament strength around the temporomandibular joint. These exercises can help realign your jaw and keep the muscles strong to reduce future flare ups. It’s important to pace yourself while exercising and only exercise your jaw twice a day for five minutes at a time until you feel that you are comfortable doing more. Overstimulating a jaw that has a TMJ disorder can aggravate the condition, so don’t be afraid to pace yourself. Be sure that you are standing up straight or sitting up straight in a comfortable chair for these exercises. Posture is important to the alignment of your jaw.

Start by using your right index finger to trace your jaw on your right side. Using your finger, apply gentle pressure, massage the muscles with a downward motion and then repeat the action on the left side. Open your mouth a comfortable distance and touch the tip of your tongue to the roof of your mouth. Keeping the tip of your tongue on the roof of your mouth, reach your tongue back, towards your throat and hold for five seconds. Then, stick your tongue out as far as you comfortably can and stretch for another five seconds. Repeat this action 5-10 times depending on your comfort level.

You can also try opening and closing your mouth with resistance. Place your thumb under your chin and as you open your jaw, apply gentle pressure to create resistance when you open your mouth. You can also apply resistance to closing your mouth by placing your index fingers on your chin, below your lip and apply gentle pressure as you close your mouth. You can also combine these exercises into one fluid motion.

Relaxation Techniques for TMJ Disorders

Stress can be a huge contributor to TMJ disorders. Practicing relaxation techniques can not only help relax your jaw muscles, but also help with your overall sense of wellbeing. Begin by sitting in a comfortable chair, with proper posture. Lay your head forward so your chin is resting comfortably against your chest. Interlock your fingers and place your hands behind your head, resting them on the back of your head, don’t push. Lift your head up, allowing your hands to provide gentle resistance without forcefully pushing on your head. This action helps to relax the spinal cord and has been shown to be an effective treatment for TMJ disorders as well when done three to five times per day, twice a day. Yoga, meditation, and relaxing breathing can also help eliminate stress and relax muscles.

Lifestyle Changes to Treat TMJ Disorder

Small lifestyle changes can also help reduce or eliminate TMJ disorder symptoms. Learn what causes a flare up and try to avoid the activity or food. For some people that may mean giving up chewing gum and jerky, while for others it may mean wearing a mouth guard at night to help stop habitual teeth grinding. Even changing your posture can help keep your jaw in better alignment.

It’s also important to stay hydrated. Dehydration can cause strain on muscles and joints. Nutrition also plays an important role in the health of your temporomandibular joint. Many people who suffer from a TMJ disorder have calcium and magnesium deficiencies. Adding supplements or foods rich in calcium and magnesium to your daily routine can help alleviate pain.

There are many treatment options that you can try before having to pay for a costly surgery. Your medical professional may be able to suggest additional treatment options that will suit your unique TMJ disorder.

If you have any questions about treating TMJ disorders, please call Mark Levy DDS at (614) 777-7350.