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TMJ: 5 exercises to relieve TMJ pain

Sep 14, 2022
What’s TMJ (temporomandibular joint) it is the lower jaw (mandible) and the bone on the side of your head are connected by the temporomandibular joint, also known as TMJ (temporal bone).

TMJ: 5 exercises to relieve TMJ pain

What’s TMJ (temporomandibular joint) it is the lower jaw (mandible) and the bone on the side of your head are connected by the temporomandibular joint, also known as TMJ (temporal bone). The jaw can move up and down in addition to the side because of TMJs. TMJs are located on either side of the jaw in individuals. You can feel them by putting your fingers in front of your ears and opening your lips. More than 30 illnesses collectively known as TMJ disorders (TMDs) affect the muscles and joints that control the movement of the jaw and cause pain and dysfunction.

Cause for TMJ pains

Some TMDs can be caused by trauma to the jaw or temporomandibular joint, but this is not always the case. Many patients report that their symptoms appear from nowhere. According to recent studies, a combination of genes, psychological and life factors, as well as how someone experiences pain, may contribute to how a TMD develops and how long it will endure.

Researchers are investigating whether variations in TMJ anatomy and mechanics between males and females may contribute to the higher prevalence of TMDs in women than in men. The belief that TMDs are caused by bad bites or orthodontic braces is not supported by research.

The following are typical signs of TMJ disorders:

  • Pain in the Jaw or the back teeth.
  • Migraines or headaches.
  • Back, neck, or ear pain.
  • Difficult for falling asleep
  • Physical movement is restricted.
  • Buzzing in the ears or tinnitus
  • A popping or clicking sound when you are chewing or speaking.

TMJ could lead to physical conditions including teeth grinding, injury, or infection. Additionally, TMJ issues can also cause immunological disorders, degenerative diseases, or environmental factors.

TMJ treatment in Torrance

Many people with TMDs can effectively handle their symptoms and pain by implementing some changes and exercises at home. Those who have mild-to-moderate symptoms of TMDs can significantly reduce the painful effects of the condition by making a few lifestyle modifications.

  • Avoid consuming food that requires a lot of chewing, such as gum, to decrease jaw movement.
  • Do not apply extreme pressure to the jaw.
  • Massage the nearby muscles that are in pain.
  • To stop teeth from grinding during the night, wear a mouthguard.
  • For pain relief, incorporate some easy jaw exercises at home to release the tension.

Although most TMDs cases are minor and manageable, they can get worse and last for a long time for some individuals. Contact your dentist or physician right away if these exercises are not able to ease the TMJ-related pain. In some more severe cases, they might need surgery, physical therapy, or steroid injections.

TMJ: 5 exercises to relieve TMJ pain at home

These five jaw-joint exercises from the Royal Surrey County Hospital and the AAFP (American Academy of Family Physicians) could ease TMJ discomfort. There are suggested frequency ranges for several exercises.

1) For jaw relaxation: Softly place your tongue on the roof of your mouth behind your upper front teeth. Relax your jaw muscles and let your teeth separate.

2) Put one finger in front of your ear where TMJ is located and place your tongue on the roof of your mouth. Put your pointer finger on the chin. Half-open your jaw, then shut it. You shouldn’t feel any pain, just a little resistance. You can also put one finger on each side of TMJ while opening and closing your jaw. You can do this exercise six times in a set, six sets daily.

3) Tuck your chins: Pull your chin back to form a lovely double chin while keeping your shoulders back and your chest tall. Hold the position for three seconds, and repeat it 10 times. This exercise is also good for treating tech neck when people spend too much time on their digital devices and their posture looks like a croissant.

4) Slowly open and close your mouth while keeping your tongue in contact with the roof of your mouth.

5) Put your index and thumb together with both hands and squeeze your chin. As you lightly touch your chin, close your mouth. Your muscles become stronger over time when you are constantly chewing. 

Consult with Select Dental & Orthodontics in Torrance if you have any TMJ issues .

Your TMJ issues can be taken care of by the experienced dental team at Select Dental & Orthodontics. We know going to visit a dentist is very intimidating for a lot of people. We are committed to providing excellent care to our patients. We are here to help.

We provide affordable emergency treatment and oral surgery services in addition to exams, cleanings, and x-rays. Schedule your appointment today to see our licensed and skilled dentists team with over 30 years of experience by contacting our offices. Release your TMJ pain at Select Dental & Orthodontics.