Blog

Do you suffer from jaw pain, difficulty chewing, or frequent headaches? These symptoms could be linked to Temporomandibular Joint Disorder (TMD), commonly referred to as TMJ OR TMJ/TMD. Managing TMJ/TMD pain can feel overwhelming, but the good news is that there are proven strategies that can bring relief and help restore your quality of life.

In this blog, we’ll explore five expert-recommended ways to reduce TMJ pain, from at-home techniques to seeking professional care like physical therapy. Take control of your TMJ pain with these effective approaches!

1. Incorporate Jaw Exercises to Ease Tension

One of the most natural and effective ways to reduce TMJ pain is through targeted jaw exercises. These exercises help to strengthen and stretch the muscles around the jaw, which can alleviate discomfort and improve function over time. Here are five effective exercises that can help relieve TMJ pain:

• Relaxed Jaw Exercise
  
  
  
  • How to do it:
    
    
    
    • Rest your tongue gently on the roof of your mouth, just behind your upper front teeth.
    
    
    
    
    
    • Keep your teeth slightly apart, allowing your jaw muscles to relax.
    
    
    
    
  
  
  
  

• Goldfish Exercise (Partial Opening)
  
  
  
  • How to do it:
    
    
    
    • Place your tongue on the roof of your mouth.
    
    
    
    
    
    • Put one finger on your TMJ (located just in front of your ear) and the other finger on your chin.
    
    
    
    
    
    • Drop your lower jaw halfway down, then close again.
    
    
    
    
    
    • Repeat this six times per set, and aim for six sets per day.
    
    
    
    
  
  
  
  





• Goldfish Exercise (Full Opening)
  
  
  
  • How to do it:
    
    
    
    • Place your tongue on the roof of your mouth.
    
    
    
    
    
    • Place one finger on your TMJ and the other on your chin.
    
    
    
    
    
    • Open your mouth fully, then close it.
    
    
    
    
    
    • Perform six sets of this exercise daily to enhance jaw mobility.
    
    
    
    
  
  
  
  





• Chin Tucks

• How to do it:
  
  
  
  • Sit or stand with good posture.
  
  
  
  
  
  • Pull your chin straight back, creating a “double chin” without tilting your head up or down.
  
  
  
  
  
  • Hold for a few seconds, then relax.
  
  
  
  
  
  • Do 10 reps at a time, aiming for two sets a day.
  
  
  
  





• Resisted Mouth Opening
  
  
  
  • How to do it:
    
    
    
    • Place your thumb under your chin.
    
    
    
    
    
    • Gently press upward while slowly opening your mouth, offering resistance as you open.
    
    
    
    
    
    • Hold for three to six seconds, then close your mouth.
    
    
    
    
    
    • Repeat 5-10 times daily.
    
    
    
    
  
  
  
  

Pro Tip: Consistency is key when it comes to relieving TMJ pain through exercise. Try to incorporate these exercises into your daily routine and do them regularly for the best results. However, before starting any new exercise, it’s important to consult your doctor or physical therapist to make sure the exercises are appropriate for your condition and that you're doing them correctly to avoid further discomfort.

2. Use a Mouth Guard to Protect Your Jaw

Many TMJ sufferers grind their teeth or clench their jaw while sleeping, which puts additional strain on the temporomandibular joint. A mouth guard (also known as a night guard) can provide relief by cushioning your teeth and reducing jaw pressure.

A custom-fitted mouth guard offers several benefits:

• Prevents Teeth Grinding: It acts as a cushion between your upper and lower teeth, reducing damage from grinding.





• Eases Jaw Pressure: It helps alleviate tension from clenching, providing relief to the jaw joint and surrounding muscles.

Ask your dentist about getting a custom mouth guard for optimal comfort and effectiveness.

3. Try Hot and Cold Therapy for Quick Relief

When you experience a TMJ/TMD pain flare-up, simple home remedies like hot and cold therapy can provide immediate relief. Knowing when to use each is key:

• Cold Therapy: Apply an ice pack (wrapped in a cloth) to the jaw for 10-15 minutes to reduce swelling and numb pain.





• Heat Therapy: Use a warm compress or heating pad on the jaw area to loosen tight muscles and increase blood flow, relieving stiffness and soreness.

Applying heat in the morning and cold in the evening is a popular strategy for keeping discomfort at bay.

4. Manage Stress to Reduce Jaw Clenching

TMJ pain is often tied to stress and anxiety. When we're stressed, we tend to clench our jaw or grind our teeth without realizing it. Stress management is crucial in controlling TMJ pain.

Here are a few stress-relief techniques:

• Mindfulness Meditation: Practicing mindfulness or deep breathing can reduce overall muscle tension, including in your jaw.





• Jaw Relaxation Techniques: Become aware of your jaw tension throughout the day. Make a conscious effort to keep your jaw relaxed, especially during stressful moments.

Reducing stress is not only good for your jaw but for your overall well-being.

5. Seek Physical Therapy for Targeted Relief

If at-home remedies aren’t enough, consider seeing a physical therapist at The Therapy Network for specialized care. Physical therapy at TTN is highly effective in managing TMJ pain. Our therapists create customized treatment plans, combining techniques like manual therapy, dry needling, and personalized exercises to address your specific needs.

Here’s what to expect from a physical therapy session for TMJ:

• Manual Therapy: Your therapist may use hands-on techniques to mobilize the jaw and surrounding muscles to improve function and reduce stiffness.





• Dry Needling: This technique targets tight muscles in the jaw to relieve pain and tension. Many patients have experienced relief after a few sessions of dry needling combined with manual therapy.





• Home Exercise Plans: Your therapist will provide you with customized exercises to perform at home, designed to strengthen your jaw and prevent future issues.

Ciara's Success Story

Ciara’s progress has been nothing short of amazing! After just 6 physical therapy sessions, she’s completely pain-free and has regained full movement in her jaw. When she first started, even simple tasks like eating or yawning were a challenge. Thanks to her hard work and commitment to her treatment plan with Rob Beba, PT, BSc, CMTPT, including dry needling, Ciara can now fully open her mouth without any discomfort. Her success is a true testament to the power of physical therapy!

Conclusion: Take Control of Your TMJ/TMD Pain Today

TMJ/TMD pain doesn’t have to control your life. By incorporating these five strategies—jaw exercises, using a mouth guard, applying heat and cold therapy, managing stress, and seeking physical therapy—you can significantly reduce your discomfort and regain jaw function.

If you’re ready to take the next step in managing your TMJ/TMD pain, consider reaching out to The Therapy Network. Our team of experienced physical therapists is here to guide you through personalized treatment options that work.

Call us at 757-496-3700 or visit our website to schedule your appointment: Schedule Appointment. Don’t let pain hold you back—take the first step toward healing today!