Temporomandibular joint disorder or TMJ is a condition that causes painful jaw movements, difficulty chewing, headaches, and clicking sounds when opening or closing the mouth. This pain can be unbearable, and some people opt to visit their doctor for joint pain relief medication or surgery. However, there are various natural home remedies to relieve TMJ pain, which can be effective and affordable.
Here are 10 natural home remedies for TMJ pain relief.
1. Wear a Bite Guard
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| Wear a Bite Guard |
This little device can make a huge difference in reducing discomfort caused by clenching or grinding your teeth while you sleep. Essentially, the guard works by creating a barrier between your upper and lower teeth, which helps to reduce pressure on the jaw joint. While there are some over-the-counter options available, it's always best to get one custom-fitted by a dental professional for maximum effectiveness.
2. Apply Ice or Heat
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| Apply Ice or Heat |
Grab a cold pack and place it on the side of your face where the pain is located. This will help bring down any inflammation that might be contributing to your discomfort. Alternatively, you could try using a warm compress or taking a hot shower to soothe sore jaw muscles. Make sure not to use either method for too long (no more than 20-30 minutes at a time), and consider switching between heat and cold every few hours to see what works best for you.
3. Facial Massages
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| Facial Massages |
If you're dealing with TMJ pain, a facial massage can be a game-changer. It may sound like a pampering indulgence, but targeted pressure and manipulation of the jaw muscles can help relieve tension and discomfort. A qualified massage therapist or physical therapist can work with you to identify trigger points and apply gentle techniques that will ease inflammation and improve circulation in the affected area. In addition to immediate pain relief, regular massages can help prevent future flare-ups by promoting relaxation and improving range of motion in the jaw joint.
4. Choose the Right Foods
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| Choose the Right Foods |
Avoid hard, chewy, or crunchy foods that require excessive jaw movement. Instead, opt for softer foods that are easy to chew and won't aggravate your jaw joint further. Certain types of food can also help reduce inflammation and promote healing in the affected area. Foods high in omega-3 fatty acids like fish and nuts have natural anti-inflammatory properties and can help ease TMJ pain. Additionally, consuming warm liquids like tea or soup can provide relief by soothing the muscles and promoting relaxation in the jaw area.
5. Do Jaw Exercises
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| Do Jaw Exercises |
The jaw muscles can become tense and overworked, causing discomfort and pain in the TMJ joint. By doing exercises such as jaw rotations, jaw stretches, and jaw opening and closing movements, these muscles can be strengthened and relaxed, reducing pain and discomfort. It is important to note that these exercises should only be done under the guidance of a healthcare professional or physical therapist to ensure they are being done correctly and safely.
6. Limit Extreme Jaw Movements
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| Limit Extreme Jaw Movements |
Try to avoid actions like yawning too wide or taking big bites of food that require extensive chewing. Additionally, if you enjoy playing wind instruments or participate in contact sports, consider taking a break from these activities until your symptoms subside.
7. Correct Your Posture
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| Correct Your Posture |
Poor posture, especially while sitting or standing for prolonged periods of time, can put unnecessary strain on your neck and jaw muscles, exacerbating the pain caused by TMJ. You might try incorporating regular breaks into your day that allow you to stand up and stretch out your back, neck, and shoulders. Additionally, make sure that when you are seated or standing, you keep the weight of your head balanced over your spine so that it doesn't lean forward or backward.
8. OTC Pain Relievers
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| OTC Pain Relievers |
These medications, such as ibuprofen and acetaminophen, work to reduce inflammation and temporarily alleviate pain. While effective for providing a quick fix, the use of OTC pain relievers should not be relied upon as a long-term solution for TMJ pain. It is important to consult with a healthcare professional to determine the underlying cause of the pain and to develop a comprehensive treatment plan.
9. General Dental Care
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| General Dental Care |
This includes regular dental check-ups, maintaining good oral hygiene, and improving your bite alignment with the help of orthodontic treatment. By taking care of your teeth and gums, you can reduce inflammation and tension in the jaw, and experience relief from TMJ pain. Furthermore, a dentist can provide you with specific advice regarding your teeth and jaw placement that can help correct any problems that contribute to TMJ pain.
10. Manage Stress and Anxiety
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| Manage Stress and Anxiety |
Stress and anxiety can cause tension in your jaw muscles, which can worsen TMJ pain. Try relaxation techniques like deep breathing, meditation, or yoga to help manage your stress and relieve your pain. Additionally, reducing stress through methods such as exercise, adequate sleep, and time management can also have a positive impact on overall jaw pain levels. These methods can do wonders for both your physical and mental health.
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