Six Ways to Relieve TMJ at Home

Six Ways to Relieve TMJ at Home

Temporomandibular joint disorder (TMJ) can cause pain and discomfort in the jaw, neck, and head. If you’re experiencing TMJ symptoms, there are several things you can try at home to ease the discomfort. Here are seven ways to treat TMJ at home:

1. Apply heat or cold: Applying heat or cold to the affected area can help relieve pain and inflammation. You can use a hot or cold compress, such as a heating pad or ice pack, for about 20 minutes at a time.
2. Practice relaxation techniques: Stress can exacerbate TMJ symptoms, so practicing relaxation techniques such as deep breathing, meditation, or yoga can help reduce tension in the jaw muscles.
3. Avoid hard or chewy foods: Eating hard or chewy foods can aggravate TMJ symptoms. Soft foods such as cooked vegetables, mashed potatoes, and scrambled eggs can help ease the strain on your jaw muscles.
4. Massage the jaw: Gently massaging the jaw muscles can help relieve tension and promote relaxation. Use your fingertips to gently massage the masseter muscle and surrounding area for a few minutes several times a day.
5. Practice jaw stretches: Jaw stretches can help strengthen the muscles that support the jaw and improve its range of motion. One simple exercise involves opening and closing your mouth slowly and deliberately, making sure to keep your teeth slightly apart.
6. Maintain good posture: Poor posture can place strain on the neck and jaw muscles, exacerbating TMJ symptoms. Sit up straight and keep your shoulders relaxed to reduce tension in these muscles.

Since most of the muscles that need to be released are internal and require a skilled medical massage therapist to treat, consider booking a medical massage therapy session with us. If we are not local for you, contact us and ask for a referral to a trusted professional in your area.