Victor Forge
Temporomandibular joint (TMJ) disorders can cause chronic pain and nerve damage if left untreated. The condition affects the bones and muscles of the jaw, causing stiffness and pain. While the exact cause of TMJ disorders is not always clear, it is believed that injury, joint structure, genetics, stress, arthritis, and teeth grinding are all contributing factors. Luckily, there are a number of treatments available to help ease the pain, including over-the-counter pain relievers, hot and cold compresses, mouth guards, and exercises to strengthen the jaw muscles.
How to relieve TMJ muscles
| Characteristics | Values |
|---|---|
| Exercises | Move jaw from side to side with an object between teeth; move bottom jaw forward; tongue on palate, open and close mouth; place finger in front of ear on TMJ, open and close jaw; pull chin towards wall; place thumb under chin, open mouth and apply pressure; side-to-side, front-to-back jaw movements |
| Medication | Over-the-counter pain relievers such as ibuprofen and acetaminophen; muscle relaxers; mouth guards |
| Therapy | Massage or manual therapy; trigger point massage; hot/cold compresses |
| Surgery | Considered a last resort due to risks |
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What You'll Learn
Exercises to strengthen jaw muscles
TMJ, or temporomandibular joint disorder, can be quite painful. It can cause stiffness and pain in the jaw, as well as other symptoms such as headaches and swelling in the face. While there are treatments available, such as surgery, medication, and mouth guards, there are also exercises that can be done at home to help enhance jaw strength and reduce discomfort. These exercises can also be beneficial for those without jaw problems, as they can help reduce the likelihood of developing a TMJ disorder.
One simple exercise to strengthen the jaw is to place a 1/4 inch object, such as a tongue depressor, between the front teeth. Slowly move the jaw from side to side, holding for 2-3 seconds at the end of each movement. Repeat 10 times on each side. As the exercise becomes easier, the thickness of the object can be increased. Another similar exercise is to place the object between the teeth and move the bottom jaw forward so that the bottom teeth are in front of the top teeth. Again, hold for 2-3 seconds and repeat 10 times.
The collarbone exercise helps to engage the muscles under the chin that support the jaw. To do this, sit down or stand, and slowly bring the head back several inches until a contraction is felt in the neck muscles, keeping the chin parallel to the floor. Then, push the head forward. The chin-up exercise also targets the lower half of the face, including the jaw. To do this, close the mouth and slowly push the jaw forward, lifting the lower lip. Hold this position for about 10 seconds, and repeat.
The tongue twister exercise targets the muscles below the chin to tone the jawline. Place the tongue at the roof of the mouth, just behind the teeth, and press firmly to create tension. Then, hum to activate the muscles. It is important to take this exercise slowly, and to stop if any pain is felt.
Neck crunches are another exercise that can help to strengthen the jaw. This exercise is similar to an abdominal crunch or curl, and it activates the neck muscles. To do this, lie on the back with the tongue pressed to the roof of the mouth, and bring the chin to the chest. Then, lift the head off the ground about 2 inches. It is important to start slowly with neck crunches and build up gradually to avoid straining the neck muscles.
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Manual therapy and trigger point massage
Manual therapy techniques for TMJ include gentle movements aimed at increasing mobility and reducing stiffness in the jaw. This can involve correcting misalignments to alleviate stress on the temporomandibular joint and releasing deep-seated tensions in the body through craniosacral therapy. Myofascial release is another technique that targets the fascial connective tissue surrounding the muscles to ease tension and promote flexibility and mobility.
Trigger point massage focuses on relieving hyper-tensed muscles or muscle knots that cause jaw pain. The massage therapist starts by gently touching the muscle to relax it and then applies intense pressure to any identified trigger points. This kneading action helps unravel the ropey muscle fibers, bringing relief to the patient. Trigger points can be found in the masseter muscle of the jaw, as well as in the neck muscles, such as the suboccipital muscle group and the sternocleidomastoid.
Self-massage techniques can also be learned and practiced at home to manage TMJ symptoms. These include kneading, friction, and stretching techniques. For example, one can make a fist and place the knuckles just under the cheekbone about an inch away from the ear, press firmly, and move forward in semi-circles. This can be repeated with the mouth open. Additionally, relaxation techniques, such as diaphragmatic breathing, can be taught to clients to help manage TMJ pain.
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Over-the-counter pain medication
Over-the-counter (OTC) painkillers are often the first port of call for treating TMJ disorders. The two most common types of OTC painkillers used for TMJ are acetaminophen (e.g. Tylenol) and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. These medications can help to reduce inflammation and pain associated with TMJ.
OTC painkillers are typically recommended as a first-line treatment for TMJ because they are easily accessible and often effective in managing pain. They can be purchased without a prescription, and many are available in most pharmacies and drug stores.
It is important to note that while OTC painkillers can help manage the pain associated with TMJ, they may not address the underlying cause of the disorder. Therefore, it is advisable to consult a dentist or doctor to determine the root cause of your TMJ and discuss a comprehensive treatment plan.
If OTC painkillers do not provide sufficient relief, stronger medications may be prescribed, such as prescription-strength ibuprofen. However, it is uncommon for prescription painkillers to be issued for TMJ issues.
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Mouth guards to prevent teeth grinding
Mouth guards are a common solution for teeth grinding, also known as bruxism. Teeth grinding often occurs at night and can cause tension headaches, jaw pain, and tooth pain. Mouth guards form a protective barrier between your upper and lower teeth, preventing them from grinding together.
There are a variety of mouth guards available to help with teeth grinding. Over-the-counter mouth guards can be purchased at pharmacies or online, and are typically made of soft plastic or hard acrylic. These guards fit over the upper or lower teeth and are designed to be worn at night. However, they tend to be bulky and uncomfortable, as they are not custom-made for your mouth.
Custom night guards, on the other hand, are made specifically for the shape of your mouth and provide a more comfortable and secure fit. They can be purchased online or from a dentist. Online companies like ClearClub offer custom night guards starting at $95, while ordering from a dentist may cost 4-5 times more. To create a custom night guard, your dentist will take an impression of your teeth and send it to a lab to be crafted specifically for your dental profile.
In addition to preventing teeth grinding, mouth guards can also help to protect your teeth, jaw, and mouth from damage caused by impact during sports or other physical activities. This is especially important for those who participate in contact sports or activities with a high risk of falling, such as boxing or skateboarding.
Overall, mouth guards are an effective way to prevent teeth grinding and protect your dental health. They can help to improve your quality of sleep, reduce headaches and jaw pain, and safeguard your teeth from damage.
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Surgery (last resort)
Surgery is generally considered a last resort for treating TMJ disorders. While surgery may be recommended in severe cases, doctors tend to view it with caution due to potential risks that may outweigh the benefits. These risks can include permanent jaw damage and complications with replacement joints, such as breakage or improper functioning.
Before considering surgery, it is essential to explore other treatment options that can effectively manage TMJ pain and improve symptoms. Conservative treatments, such as exercises, mouth guards, and medications, are typically the first line of defense against TMJ disorders.
Exercises:
Simple jaw exercises can be performed at home to strengthen the jaw muscles, reduce stiffness, and improve flexibility. These exercises are generally safe and can help minimize symptoms without the need for surgery or medications. It is recommended to consult a doctor or physical therapist for guidance on suitable exercises and to rule out any contraindications.
Mouth Guards:
Mouth guards, also known as bite guards, can be recommended to prevent teeth grinding and jaw clenching, which are common contributing factors to TMJ disorders. Mouth guards provide a physical barrier between the teeth, helping to reduce the impact of clenching and grinding, thus alleviating pain and protecting the teeth and jaws.
Medications:
Over-the-counter pain relievers, such as ibuprofen and acetaminophen, can be effective in managing mild to moderate TMJ pain. For more severe pain, muscle relaxers may be prescribed by a doctor. Additionally, botulinum toxin injections (Botox) have been used off-label to treat TMJ disorders by reducing muscle tension and improving jaw function.
Alternative Therapies:
Alternative therapies, such as trigger point massage and manual therapy, can be effective when TMJ pain is related to muscle tightness and imbalance. Chiropractors, physical therapists, and massage therapists can apply manual techniques to release muscle tension, improve jaw mobility, and reduce pain.
In summary, while surgery is an option for severe TMJ disorders, it is generally reserved as a last resort. A range of conservative treatments, including exercises, mouth guards, medications, and alternative therapies, should be explored first to effectively manage TMJ pain and improve jaw function without the risks associated with surgery.
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Frequently asked questions
TMJ stands for temporomandibular joint, which connects the jaw to the skull. TMJ disorders can cause pain, stiffness, or discomfort in the jaw.
Symptoms of TMJ include jaw pain, popping and clicking, and headaches. In rare cases, inflammation from TMJ disorders can cause facial swelling.
There are several exercises you can do at home to relieve TMJ pain and reduce discomfort. These include:
- Placing a finger in front of the ear on the TMJ, then using your finger on your chin to open and close the jaw partially or fully.
- Standing tall against a wall, pulling your chin towards the wall to create a double chin, holding for 3-5 seconds, and repeating several times.
- Placing a 1/4 inch object, such as a tongue depressor, between your front teeth and slowly moving your jaw from side to side.
In addition to exercises, other treatments for TMJ pain include over-the-counter pain relievers, muscle relaxers, mouth guards, and trigger point massages.
