12% of Americans Are Affected By TMJ PainTemporomandibular joint (TMJ) syndrome is a pain in the jaw joint. Temporomandibular Joint Disorder (TMJD) is associated with symptoms such as:
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Causes of TMJD
Although the cause isn't always clear, certain factors may increase the risk of developing a TMJ disorder (TMD), such as:
The good news is, no matter the cause of the pain, exercise along with small lifestyle changes can often help release muscle tension and relieve pain.
- Certain types of arthritis, such as rheumatoid arthritis and osteoarthritis
- Jaw injury
- Grinding or clenching of teeth, known as Bruxism
- Stress
- Certain connective tissue diseases that cause problems that may affect the temporomandibular joint
The good news is, no matter the cause of the pain, exercise along with small lifestyle changes can often help release muscle tension and relieve pain.
TMJ Exercises
There are 3 methods that can improve TMJ Syndrome:
- Resistance Training
- Flexibility Exercises
- Relaxation Techniques
Resistance Training
Resistance training is designed to improve the muscular strength around the temporomandibular joint by exercising the ligaments against external resistance.
Strength Training*
Strength Training*
- Resisted mouth opening: Place your thumb or two fingers under your chin and open your mouth slowly, pushing up lightly on your chin with your thumb. Hold for three to six seconds. Close your mouth slowly.
- Resisted mouth closing: Place your thumbs under your chin and your two index fingers on the ridge between your mouth and the bottom of your chin. Push down lightly on your chin as you close your mouth.
Flexibility Exercises
Flexibility exercises are designed to stretch jaw muscles to reduce muscle and joint tension and increase jaw mobility.
Mobility Exercises*
Mobility Exercises*
- Tongue up: Slowly open and close your mouth while keeping the tongue touching the roof of the mouth.
- Side-to-side jaw movement: Place an object about one fourth of an inch thick (for example, two tongue depressors) between your front teeth. Slowly move your jaw from side to side. Increase the thickness of the object as the exercise becomes easier.
- Forward jaw movement: Place an object about one fourth of an inch thick between your front teeth and move the bottom jaw forward so that the bottom teeth are in front of the top teeth. Increase the thickness of the object as the exercise becomes easier.
Relaxation Techniques
Stress Relief Techniques**
- Deep Breathing: Slowly inhale, allowing your stomach rather than your chest to expand. Exhale slowly while making your exhalation last about as long as your inhalation. Repeat 5-10 times.
- Muscle Control: While sitting or lying in a comfortably supported position, tense and release tension from each muscle in your body. Begin with the feet and work upwards to the head.
Lifestyle Changes
TMJ pain may also be reduced with simple lifestyle changes***
- Eat softer foods and avoid symptom causing foods
- Minimize extreme jaw movements such as yawning, yelling or singing
- Avoid freshening your breath with gum, select xylitol mints instead
- Manage pain with heat or ice packs
- Maintain good posture
- Select a pillow which supports spinal alignment when asleep
- Regularly wear your occlusal guard
* Exercises were provided by the American Academy of Family Physicians
** Relaxation Techniques were provided by Medical News Today
*** Lifestyle modifications provided by American Dental Association (ADA)
** Relaxation Techniques were provided by Medical News Today
*** Lifestyle modifications provided by American Dental Association (ADA)