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Temporomandibular joint (TMJ) disorders affect more than 10 million Americans, causing jaw pain and discomfort. Massage therapy has been found to be an effective way to limit TMJ pain. TMJ patients may be able to lessen pain and ease symptoms by massaging the muscles surrounding the temporomandibular joint. Self-massage is an accessible option, but working with a professional massage therapist has proven to be more effective in alleviating symptoms and pain.
TMJ Massage Characteristics
| Characteristics | Values |
|---|---|
| Type of Massage | Self-massage, Osteopathy Massage, Acupuncture |
| Massage Techniques | Kneading, Friction, Stretching |
| Massage Areas | Jaw, Upper Trapezius, Suboccipital Group of Muscles, Masseter Muscle, Neck, Shoulders, Pelvis, Spine, Scalp |
| Benefits | Pain Relief, Reduced Joint Clicking, Increased Mouth Opening, Improved Alignment of Teeth |
| Other Strategies | Hot and Cold Packs, Addressing Triggers like Teeth Grinding and Stress |
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What You'll Learn
Self-massage techniques
Self-massage is an accessible form of self-care that can help alleviate TMJ symptoms and pain. It can also help you become more self-aware and involved in your treatment. Here are some self-massage techniques to relieve TMJ symptoms:
Jaw Opening Resisted Stretch
Place your fingers under your chin and gently resist your mouth opening. Hold for 3 seconds, then relax. Repeat 10 times, three times a day.
Jaw Retraction Resisted Stretch
Place your thumb under your chin and gently resist bringing your jaw backward toward your throat. Hold for 3 seconds and then relax. Repeat 10 times, three times a day.
Lateral Jaw Movement
Gently open your mouth and move your lower jaw to one side. Place your hand on the lower part of your jaw and gently push your jaw back toward your fingers to enhance the stretch. Hold for 3 seconds, then relax. Repeat on the other side. Perform 10 stretches, three times a day.
Massaging the Temples
Gently massage the temple area around your ear with your index and middle fingers. Feel for sore, tight, hard, lumpy spots and gently rub through these areas for 2-5 minutes.
Massaging the Masseter Muscle
Make a fist with both hands and place your knuckles just under the cheekbone, about an inch away from your ear. Press firmly and move forward, making continuous semi-circles for 30-60 seconds. Then, repeat the motion with your mouth open.
Massaging the Upper Trapezius
Massaging the upper trapezius, a large band of muscles spanning the neck, upper back, and shoulders, can help relieve pressure on the TMJ. Use your hands or specially designed tools to lift, roll, and wring out the muscle. You can also use gentle to moderate pressure to rub back and forth over the area, usually perpendicular to the muscle fibers.
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Massaging trigger points
Trigger points are tender or sore spots that, when pressed, cause a sensation elsewhere in the body. Trigger points in the masseter muscle, which is located above and below the cheekbone, can cause headaches, earaches, and toothaches. To locate the masseter muscle, place your hands on your cheeks and clench your jaw. You should feel the muscle engage. Relax your jaw, then grab the muscle and gently pull it away from your face and then side to side. Release and repeat, moving up the muscle.
The suboccipital group of muscles, located under the back of the skull, and the sternocleidomastoid, the two thick bands of muscles on the front of the neck, may also hold TMJ trigger points. Massaging the upper trapezius, a large band of muscles spanning the neck, upper back, and shoulders, can also relieve pressure on the TMJ.
There are three types of massage techniques that can be used for TMJ: kneading, friction, and stretching. Kneading involves lifting, rolling, and wringing out a muscle between your fingers. Friction massage is used to increase circulation and is performed with gentle to moderate pressure as you rub back and forth over an area, usually perpendicular to the muscle fibers. The stretching technique elongates a muscle by spreading it out and moving the skin with your fingers, knuckles, or palms.
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Massage therapy treatments
One way to perform self-massage for TMJ is to use both hands to place the thumbs against the mandible muscles. Apply pressure and then drag the thumbs downward along the jaw. This will help to stretch the muscle away from the upper jaw. You can repeat this massage technique, altering the amount of pressure to find what works best for you.
Another technique is to gently massage the temple area around the ear with the index and middle fingers. Feel for sore, tight, hard, or lumpy spots and gently rub through these areas for 2-5 minutes. You can also try opening your mouth as wide as comfortable and then using your fingers to gently enhance the stretch. Hold each stretch for 3 seconds and perform 10 stretches, three times per day.
In addition to self-massage, working with a professional massage therapist can be effective in treating TMJ symptoms. Massage therapists may work on other areas of the body that contribute to TMJ dysfunction, such as the spine, scalp, shoulders, and pelvis. They may also target trigger points, which are tender or sore spots that can relieve pain and other sensations when pressed. Trigger points can be found in the masseter muscle, the suboccipital muscle group, and the sternocleidomastoid muscles of the neck.
While massage therapy can be beneficial for TMJ pain, it is important to note that it should not be the sole treatment. Other strategies, such as applying hot and cold packs, acupuncture, and addressing common triggers like teeth grinding and stress, should also be considered as part of a comprehensive treatment plan.
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Jaw stretches
Cervical Retraction: This exercise helps to maintain proper head and neck position, ensuring that your jaw can open and close without obstruction. Sit in a chair with your shoulders relaxed and head in a neutral position. Gently draw your chin straight back without moving your head. Hold for six seconds, then relax and repeat five more times.
Scapular Retraction: This exercise involves the shoulder blades. Sit upright in a chair with your shoulders square. Draw your shoulder blades together as if you are trying to squeeze a pencil between them. Hold for six seconds, then relax and repeat five more times.
Tongue-to-Palate Press: Relax your jaw with your teeth slightly apart and your lips closed. Press your tongue onto the hard palate (the roof of your mouth) just behind your teeth. This helps to align the jawbone while you chew.
Finger-Assisted Jaw Stretch: Place one index finger on the left TMJ (the hinge-like bone that connects your jaw and skull) and another on your chin. Drop your chin, applying light pressure with each finger while pressing your tongue to the roof of your mouth. Repeat this exercise for the right TMJ. Do this a total of six times, six times daily.
Thumb-Assisted Jaw Stretch: Start with your jaw in a neutral, relaxed position. Hold your thumb to the base of your jaw, just below your chin, and apply gentle pressure as you open your mouth. Repeat the motion, moving your thumb to the left and right sides of the jaw. Do this at least five times, five times daily.
These exercises can help improve jaw mobility, relieve pain, and restore your jaw's range of motion. It is important to ease into these stretches and do them slowly, paying careful attention to any discomfort. If you experience pain, readjust the intensity or stop the exercise, and consult a physician or physical therapist.
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Alternative treatments
Natural Remedies
Natural remedies can help address a TMJ flare-up. For example, adaptogen herbs like maca, kava, ashwagandha, and holy basil can help with stress relief. Applying an ice pack to the affected area once or twice a day can also help ease tension and inflammation. A warm compress, on the other hand, can help increase blood flow and relax the muscles.
Holistic Treatments
Holistic treatments for TMJ disorders are non-invasive and typically involve natural remedies and techniques. Acupuncture, for instance, can help relieve pain and reduce inflammation. Chiropractic care, which involves manipulating the spine to improve alignment and relieve tension, can also be a potential treatment for TMJ disorders.
Self-Care Strategies
Self-massage is a popular self-care strategy for TMJ pain relief. To perform a self-massage, place your thumbs against your mandible muscles and apply pressure. Then, drag your thumbs downward along your jaw to stretch the muscle away from your upper jaw. This can be repeated with varying pressure to relieve pain. Massage therapy can also be performed by a professional masseuse, with some patients finding the relaxing environment to be soothing for anxiety that may be contributing to TMJ.
Other self-care strategies include addressing common triggers like teeth grinding, stress, and behavioural factors such as gum chewing or eating candy. Maintaining good dental hygiene and visiting your dentist regularly can also help manage TMJ symptoms.
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Frequently asked questions
TMJ stands for temporomandibular joint disorder, a condition that causes jaw soreness and affects more than 10 million Americans.
There are several ways to massage your TMJ muscles. One way is to place your thumbs against your mandible muscles and apply pressure while dragging your thumbs downward along your jaw. You can also try massaging your temples and the area around your ear with your index and middle fingers, applying pressure to any sore spots.
Try the Jaw Opening Resisted Stretch: place your fingers under your chin and gently resist your mouth opening, hold for 3 seconds, then rest. Perform 10 stretches, three times per day.
Alternative treatments for TMJ include applying hot and cold packs, acupuncture, and biofeedback.
Symptoms of TMJ include jaw stiffness, pain, soreness, clicking, and popping.
