How to Treat TMJ: Tips for Relief

The temporomandibular joint (TMJ) is a sliding hinge-like joint. We have one on each side of the jaw where it connects the jawbone to the skull. The temporomandibular joint allows you to move your jaw up and down and side to side, which is necessary for talking, eating, and other activities that involve the mouth.

TMJ disorders, also called temporomandibular disorders (TMD), are conditions that affect the function of the temporomandibular joint and the muscles that control jaw movement. Symptoms of TMJ disorders can include pain or tenderness in the jaw muscles, clicking or popping noises when opening or closing the mouth, difficulty or discomfort when chewing, and locking of the jaw.

Please keep reading to learn what causes TMJ symptoms and what you can do to alleviate TMJ pain.

What causes TMJ pain in jaw muscles?

The exact cause of jaw pain caused by temporomandibular joint disorders can be difficult to pinpoint. It is believed to be a combination of genetics, arthritis, jaw injuries, malocclusion, unbalanced bite, and changes in blood circulation. Bruxism (grinding teeth) is a known risk factor as it can put a lot of pressure on the jaw muscles and the temporomandibular joint, leading to pain and discomfort. However, many people who don’t grind their teeth may also develop TMJ pain.

How to get TMJ pain relief?

The following treatment options can help to reduce symptoms of TMJ disorders.

Medications can help to relieve pain caused by TMJ disorders:

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can provide temporary TMJ pain relief.
Tricyclic antidepressants such as amitriptyline at low doses can help with bruxism and insomnia and relieve pain.
Muscle relaxants such as cyclobenzaprine and methocarbamol are used for short-term treatment of spasms in the jaw muscles, painful clicking of the jaw, and neck pain.
Botulinum toxin (Botox) injections can help relax the muscles in the jaw and reduce pain associated with TMJ disorders.

Non-drug treatments for TMJ disorder include:

Mouth guards or oral splints help reduce grinding, improve jaw alignment, and can provide cushion & support to the jaw joints.
Orthodontic treatment can be an effective way to address the underlying causes of TMJ pain, such as misaligned teeth or an uneven bite.
Physical therapy jaw exercises to stretch and strengthen the jaw muscles along with ultrasound therapy, ice, and moist heat.
Behavior modifications and counseling to understand and avoid bad habits that can worsen jaw pain. These can include teeth grinding, pushing your tongue against your teeth, jaw clenching, resting your jaw on your hand, leaning on your chin, or biting your nails.
Yoga can be an effective complementary therapy for managing TMJ pain and reducing stress, which can exacerbate the symptoms of TMJ disorder.

Invasive treatments for TMJ disorder include:

In severe cases, more invasive treatments may be necessary to find relief. Surgery is usually the last resort.

Open joint surgery to repair or replace the jaw joint
Modified condylotomy (mandibular surgery if a locked jaw is the cause of TMJ pain)
Arthrocentesis is a minimally invasive procedure that involves using a needle to inject a sterile solution into the temporomandibular joint to flush out debris and reduce inflammation.
Arthroscopy is a minimally invasive procedure that involves inserting a small camera and surgical instruments through tiny incisions near the temporomandibular joint to remove damaged tissue or repair the joint.

What relaxes TMJ?

Several self-care measures can help to reduce pain from TMJ.

Avoid wide jaw movements such as yawning, yelling, and singing. Also, avoid chewing on large pieces of food, crunchy or hard foods, or foods that require prolonged chewing, such as chewing gum. Try to keep your lower jaw as relaxed as possible.
Sit and stand with the correct posture. Take frequent breaks while working on a computer, watching TV, reading, or driving.
Sleep on your back with pillows supporting your neck. Avoid sleeping on your stomach. If you sleep on your side, avoid keeping your hand on your jaw.
Apply hot and cold compresses.
Practice meditation and other relaxation techniques for relieving stress.

How do you massage to relieve TMJ pain?

It can be difficult to massage or exercise the jaw when you have active pain from TMJ. You should start with gentle stretching and relaxation to relieve pain and then try TMJ strengthening exercises once the initial discomfort has subsided. If symptoms persist, work with a physical therapist and learn the correct technique to relax tense muscles in your jaw.

Stretching Exercises

Gently stretching your jaw by opening your mouth slowly while looking up can help to prevent TMJ pain from coming back. Be careful not to open your mouth forcefully. If you develop pain during the jaw movement, stop and wait for some time before trying again.

Another stretching exercise involves keeping your mouth closed and moving your jaw to the left while looking left. Take care not to move your head or neck. Hold each position for a few seconds and then repeat on the other side.

Relaxation Exercises

Sit upright, inhale for a count of 5-10, and exhale slowly. This technique can help to reduce stress and ease TMJ discomfort related to stress.

Rocabado 6x6 Exercises

This a series of jaw exercises in which you do the following:

Place the tip of your tongue on your upper palate and apply gentle pressure.
Open and close your mouth while gently pressing the tip of your tongue on your upper palate.
Place two fingers on your chin and open and close your mouth while pressing your tongue against your palate.
Raise and lower your chin like when you nod your head.
Squeeze your shoulder blades together while raising and lowering the chest bone.
Bring your chin towards your neck to create a double chin, then push it back again.

Kraus TMJ Exercises

This set of TMJ exercises controls activity in the jaw muscles:

Place the tip of your tongue on your upper palate, just behind your upper front teeth.
Keep your bottom and top teeth apart to relax the jaw.
Breathe through your nose to keep the teeth and tongue in a good position.
Keeping your tongue on your palate, move your jaw from side to side.
Place a few tongue depressors between your top and bottom teeth to stretch your jaw. Hold the stretch for up to 5 minutes and do it several times a day.
Place your index finger on your upper canine tooth and slowly close your mouth, trying to bite on the finger. Repeat this 5-10 times several times a day.

Strengthening Exercises

These exercises involve opening and closing your mouth with some resistance on the chin.

Keep one thumb under your chin and gently push your jaw down against it. As you push on your thumb, slowly open your mouth and keep it open for a few seconds before closing it.
Place a thumb under your chin and the index finger of the same hand in between your lower lip and chin. Gently push to provide resistance as you close your mouth.
Keep a 1/4-inch object between your upper and lower teeth. Move your jaw forward so your lower teeth are in front of your upper teeth. Increase the thickness of the object as the forward jaw movement becomes easier.

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