Managing TMJ Pain: Helpful Exercises to Relax and Strengthen Your Jaw
Managing TMJ Pain: Helpful Exercises to Relax and Strengthen Your Jaw
The temporomandibular joints (TMJ) connect a person’s lower jaw to a skull and allow you to open, close, and move the jaw. As a result, you can speak and eat. Due to numerous motions, joints are under constant pressure that leads to unpleasant issues. According to recent research, about 10 million Americans are suffering from TMJ pain. They have to visit the dentist’s office to assess the cause.
The Causes of TMJ Pain
Many conditions may contribute to the appearance of TMJ Pain. These are:
- teeth clenching and grinding
- arthritis
- erosion of the joint
- muscle tension
- issues with jaw alignment and person’s teeth
Often people who are suffering from TMJ pain hear a clicking sound when the joint is moving. Despite the reason that caused TMJ pain, regular exercises can ease tension and provide relief.
Helpful Exercises for Reducing TMJ Pain
You can ease TMJ Pain by doing a few simple exercises. Start with massaging the painful place gently to diminish tension and prepare joints and muscles for exercise.
Strengthening exercises
Usually, TMJ pain appears and disappears suddenly. It is better to do strengthening exercises between such flare-ups. Otherwise, you risk aggravating the pain. Here what you may do:
- Open your mouth as wide as you can without feeling discomfort. Put your forefinger between a lower lip and a chin. Push inbound while shutting the mouth opposite to resistance.
- Place pollex under the chin and move your chin earthward against it. Go on opening your mouth against the medium force from your pollex, and then keep it open within 5-10 seconds.
- Slowly open and close your mouth while touching its roof with the tongue.
Stretching exercises
If you are experiencing terrible TMJ Pain flare-ups, start doing stretching exercises. They will diminish joint and muscle tension, providing durable relief.
- Place your tongue in a neutral position. Slowly open your mouth as wide as it is comfortable for you. Keep it open for 5-10 seconds and close. Afterward, slightly open your mouth and slide a lower jaw forth and back 5-10 times.
- Take a thin object (paintbrush, pencil, etc.) and place it between front teeth. Glide lower jaw forward having an object between the front and back teeth. Keep for 20 seconds.
- Place your tongue tip on the roof of your mouth. Slide lower jaw out as much as possible, and then move it back. Keep for 5-10 seconds in every position.
Relaxation exercises
In most cases, TMJ pain is a result of stress. Practice these simple exercises for relaxation:
- Take a comfortable position. Start with feet and go to the head, tensing and releasing tension from each body muscle.
- Breathe in slowly. Avoid your chest expanding and focus on the stomach. Breathe out slowly, making exhalation last as long as inhalation. Repeat the exercise 5-10 times.
- Keep your teeth slightly apart and repeat the procedure as often as it is possible.
Other Ways to Cope with TMJ Pain
If TMJ pain is caused by teeth grinding, then nighttime bite guard may be a good option. Besides, other techniques and strategies can help overcome this problem:
- place ice pack for 20 minutes on the affected area
- massage head and neck muscles
- control anxiety and stress
- use ibuprofen or any other NSAIDs
How to Prevent TMJ Pain
You may reduce the risks of having TMJ pain by maintaining proper dental care. Mind that broken or missing teeth, cavities, and tooth infection may worsen the pain. That’s why it is crucial to clean and floss teeth regularly, along with visiting the dentist at least twice per year. Do not forget to tell the doctor that you are suffering from TMJ pain, and practice such methods for its preventing:
- do not bite the lower lip
- practice good posture
- do not chew gum, toffees or any other chewy foods
- eat soft food especially if you are prone to having TMJ pain
- limit large jaw movements
- do not chew on tongue
Also, it is important to chew on both mouth sides. Some people avoid doing it because of terrible pain, but over time it will get worse.
Final Thoughts
In case you are suffering from TMJ pain, better do not postpone a visit to the dentist’s office. The specialist will examine your teeth and identify possible problems. If you are looking for an experienced family dentist in Albuquerque, then consider scheduling an appointment in Gallegos Family Dentistry. Here, you can get rid of irritating pain and back your Hollywood smile. A dentist will give useful recommendations and show you how to do exercises correctly.