Nearly 10% of American adults experience jaw pain, often caused by disorders affecting the temporomandibular joint (TMJ). Commonly referred to as TMJ or TMD (temporomandibular joint disorders), these conditions can arise from various factors, including injury, arthritis, genetics, or stress. If you’re suffering from jaw pain, earaches, migraines, dizziness, or even tinnitus, you may be dealing with TMJ.

In Wichita Falls, Texas, our dentists are committed to helping you find lasting relief. Here are seven effective strategies to manage TMJ pain and start feeling better today.

1. TMJ Exercises to Improve Mobility and Reduce Pain

TMJ exercises can be an incredibly effective tool for reducing pain and increasing the mouth’s range of motion. Research has shown that consistent exercises can significantly improve TMJ symptoms. Some helpful exercises include:

  • Chin Stretches: Gently pull your chin upwards, hold for 10 seconds, and repeat by pointing your chin downward.
  • Resistance Training: Apply light pressure to your jaw with your fingers while opening and closing your mouth slowly.
  • Tongue Touches: Place your tongue to the roof of your mouth and slowly open and close your mouth to stretch the jaw muscles gently.

2. Avoid Chewing Gum and Hard Food

While chewing gum may provide temporary relief, it can exacerbate TMJ symptoms over time. Similar to running with a weak Achilles tendon, chewing gum can put undue strain on your already stressed jaw joints. Instead, opt for soft foods and focus on consuming anti-inflammatory options, like fatty fish, spinach, turmeric, and bone broth, to aid healing.

3. Cut Back on Caffeine, Alcohol, and Tobacco

Habitual teeth grinding (bruxism) is a major contributor to TMJ pain. Certain substances, including caffeine, alcohol, and tobacco, are known to increase bruxism, causing more damage to your jaw joints. While small amounts of coffee or tea might be beneficial due to their anti-inflammatory properties, it’s crucial to limit these substances to avoid worsening your condition.

4. Find Ways to Relax

Stress often exacerbates TMJ pain, leading to unconscious teeth grinding. Recognizing when you’re clenching your jaw—often without even realizing it—can help you take action to reduce stress. Techniques like meditation, yoga, and deep breathing exercises can be very effective. For persistent stress, consider seeking professional guidance to manage tension more effectively.

5. Apply Heat and Cold to Soothe Pain

For muscle soreness associated with TMJ, applying moist heat to the muscles can provide immediate relief. You can use a hot shower or a heated rice sock for comfort. On the other hand, if you’re experiencing joint inflammation, cold therapy (such as an ice pack) is often the most effective solution. While cold will help numb pain, heat should be avoided if inflammation is present.

6. Professional Treatment for Long-Term Relief

While at-home strategies are a great first step, persistent TMJ symptoms require professional evaluation. If you’ve been dealing with TMJ symptoms for several months or your pain has recurred, it’s important to seek professional care. Early intervention can prevent the condition from worsening.

At our clinic, we offer a variety of drug-free treatment options, including therapeutic exercises, custom mouthguards, and other therapies to manage TMJ pain effectively.

7. Consider a Custom Night Guard

If teeth grinding or jaw clenching is contributing to your TMJ pain, a custom night guard can be a game-changer. These oral devices are designed to fit snugly over your teeth, helping to prevent grinding during sleep and reducing the pressure on your jaw joints. Your dentist can create a personalized night guard that offers relief from the strain and helps protect your teeth from further damage.

Ready to Find Relief? Contact Us Today!

If you’re ready to explore effective, long-term solutions for TMJ pain, we’re here to help. Schedule an appointment with our experienced TMJ specialists in Wichita Falls and take the first step towards living a pain-free life. Call us at 940-322-2252 today!