Self-Care Tips for TMJ

Mild temporomandibular joint disorders (known as TMJ or TMJD) are common. Sometimes the jaw doesn't slide correctly back into place and may lock open or have limited movement. The jaw may make popping or clicking sounds as you open and close your mouth. More severe symptoms include pain that radiates from the jaw, muscle stiffness, grating sounds, and an altered bite.

While physical trauma can be the obvious cause of a sore jaw, physicians are not able to pinpoint the cause of TMJ in most cases. More women than men are affected by jaw conditions, so there may be a hormonal connection. Temporomandibular joint disorders may be secondary to other medical conditions, such as rheumatoid arthritis, but most cases are of unknown origin. Stress may be a factor in undiagnosed temporomandibular joint disorders, since stress often causes us to grind our teeth in our sleep as well as during the day.

Mild temporomandibular joint disorders usually go away on their own, although they may recur or occur in cycles. These self-care tips for TMJ can relieve discomfort, ease limited jaw movement, and reduce future episodes:

Learn to relax.
Stress-induced teeth grinding stresses the jaw muscles and damages your teeth as well. Consciously relax your facial muscles to avoid grinding your teeth. Use relaxation techniques such as guided imagery, yoga, deep breathing, massage or meditation to reduce your overall stress level.

Give your jaw a break.
When TMJ flares up, stick to soft food. Don't eat hard, crunchy food and stay away from chewing gum!

Use hot and cold therapy.
Heat will restore movement and relieve pain; cold reduces inflammation and numbs the jaw. Alternate hot and cold packs every 10-15 minutes for the most effective pain relief.

OTC pain medications.
Take aspirin, ibuprofen, or whatever OTC pain reliever you prefer or your doctor recommends for temporary pain relief.

Sleep on your side.
Support your neck and shoulders with pillows and sleep on your side to support your chin at night. Your doctor may recommend a chin support splint or bite guard for sleeping if you are suffering from severe and repeated episodes of TMJ.

Yawn carefully!
When you feel a big, deep yawn coming on, support your chin with your fist to keep it from locking open.

Avoid long dental procedures.
Holding your mouth open for a long dental procedure can result in temporary TMJ symptoms or aggravate chronic jaw conditions. Ask your dentist to give you a break part-way through if he expects a necessary dental procedure to last more than 30 minutes.

When to consult a doctor for TMJ.
If you find that self-care for temporomandibular joint disorders doesn't relieve the limited jaw motion and pain and it is affecting your quality of life, then it's time to see your family physician. Your jaw joint disorders may be related to an underlying medical condition.

Some cases of TMJD are attributed to "poor bite" or misaligned teeth, but orthodontics and other irreversible procedures that alter your bite won't necessarily correct the condition, and you may end up even worse off than you already are. Get a second opinion from a respected physician before agreeing to irreversible dental or surgical procedures in an attempt to relieve your TMJD.

This article is written for information only and is not intended to replace the advice of your physician.

Resources:

http://www.tmj.org/selfhelp.asp
personal experience