An individual engages in several facial movements throughout the day, like laughing, chewing, and smiling. These actions may be affected among those with temporomandibular joint (TMJ) dysfunction. This condition impacts the jaw joints and surrounding muscles and ligaments, causing jaw pain, headaches, and difficulty with mouth movements. Treatment for TMJ depends on the symptoms and the condition’s severity. Managing the condition may involve prescribed treatments and some natural remedies to help with TMJ pain.

Home remedies for TMJ pain
One could try several home remedies to relieve TMJ pain naturally . But before incorporating them into daily routine, it’s best to consult an expert .

1. Avoid overusing jaw muscles
Excessive use of the jaw while eating is one of the leading causes of developing TMJ disorder symptoms. To prevent this , it is advisable to stick to soft foods. One can also cut hard foods into smaller pieces before eating them. Moreover, avoid sticky or chewy foods or savories like chewing gum as they can put additional pressure on the jaw.

2. Stretch and massage the jaw
A healthcare expert may advise those with TMJ dysfunction to engage in specific exercises aimed at stretching and strengthening the jaw muscles. One such routine involves placing the tongue on the roof of the mouth and then opening the mouth as wide as possible while keeping the tongue in contact with the roof. This position should be held for approximately six seconds, and this process should be repeated six times. In addition, one should massage the jaw muscles without external assistance, which can contribute to improved jaw health and decrease TMJ pain. Massaging the jaw muscles can also help release tension in a myofascial trigger point, tooth contact, and muscles.

3. Apply cold packs and moist heat
One of the most effective at-home treatments for TMJ pain, hot and cold compressors can offer relief from TMJ discomfort. Cold compressors have a numbing effect that can alleviate sharp pain in the jaw by numbing the joint and reducing swelling. But if the pain persists for two or three days, applying a warm, moist compress can help ease chronic pain caused by TMJ. It’s important to choose the appropriate method based on the severity of the condition and to use the compressors at least four times a day.

4. Improve posture
Sitting in an incorrect position for long periods may often cause one to feel pain associated with TMJ. In a work setting, choose a chair that provides proper back support and make it a habit to take regular breaks throughout the day to maintain good posture. When driving, adjust the seat to an upright position to support the back. Whether watching television or reading, it is advisable to select seating that allows for a correct posture and consider placing a cushion behind the back for additional support. These practices can help reduce the risk of experiencing discomfort associated with TMJ dysfunction.

5. Get ample rest
It is a known fact. A good quality sleep is essential for the body’s cells to regenerate and re-energize, which can help alleviate body pains, including those caused by TMJ. When sleeping, it is recommended to lie on the back and use pillows to support the neck. That said, make sure to avoid sleeping on the stomach. If one prefers sleeping on the side, it is best not to place the hand on the jaw, as this may worsen the pain , leading to other complications.

6. Address bad habits
Identifying and addressing current habits that can trigger or worsen TMJ dysfunction symptoms is an important step in finding relief. For instance, habits such as biting nails, clenching teeth, grinding teeth, and chewing on lips can contribute to TMJ discomfort. It is also important to pay attention to the clenching of jaw muscles and pressing the tongue against the teeth. By observing these daily patterns and discussing them with a healthcare provider, one can learn strategies to address and change these habits, ultimately improving TMJ dysfunction and managing its symptoms.

Alternative options
The healthcare provider might also recommend some alternative management options to help with the chronic pain associated with TMJ disorders.

1. Acupuncture
One can consider acupuncture as a potential management option to relieve pain caused by the condition. Acupuncture therapy involves the strategic placement of pressure at key points on the body to alleviate TMJ pain. This helps to stimulate the nervous system, connective tissues, and muscles, and activate the body’s natural pain-relieving mechanisms. It is best to seek help from an expert with a comprehensive understanding of this technique and its execution.

2. Deep breathing
Relaxation techniques like deep breathing are one of the most popular ways to manage TMJ pain. One can try different exercises such as diaphragmatic, box, 4-7-8, and alternate nostril breathing. The aim here is to promote a sense of calm and reduce stress, which is often a common trigger for TMJ pain.

3. Biofeedback
This alternative remedy for TMJ disorder involves using special equipment to monitor muscle tension or skin temperature. The expert places electrodes on one’s jaw muscles, following which electrodes detect electrical current produced by muscle contraction. If one clenches their teeth, the biofeedback machine produces a signal. The professional monitors the tightness of specific muscles and recommends ways for one to relax them, subsequently improving TMJ dysfunction and its associated symptoms.