TMJ pain is often mild and goes away on its own. Ninety five per cent of the time it is not necessary for you to make an appointment to see your doctor or dentist because of a sign or symptom of TMJ. It’s a common problem and here are things you can do at home to restore function and relieve the discomfort of TMJ.
15 self-care remedies for TMJ
- Take anti-inflammatory over the counter medications as needed: (e.g. ASA, NSAIDs)
- Use moist heat to relax muscles, twenty minutes at least twice a day.
- Eat soft foods. Avoid chewing gum, ice cubes and hard chewy foods
- Avoid exceptional jaw movements. For example, put your thumb under your chin to avoid opening your mouth too widely while yawning
- No clenching of teeth… Keep your teeth slightly apart.
- Reduce stress; Learn relaxation techniques — yoga, meditation
- Massage your temple, TMJ muscle and joint areas
- Initiate good sleep habits
- Continue to use oral appliances, if helpful (Splints, bite guards)
- Avoid long dental appointments
- Jaw exercises. Put your thumb under your chin open and close your mouth under pressure. Carefully move jaw forward and back — to the left and right — when you’re feeling well.
- Recent joint injury — apply ice packs to the area to reduce swelling
- Get feedback by reading and talking to patients about what works in relieving TMJ discomfort.
- Consider PT (Physical therapy).
- Chew evenly
TMJ can interfere with the quality of your life. The prevalence of TMJ is between 5% and 12% and the incidence decreases after the age of fifty.(1) Be cautious about agreeing to surgery involving the TMJ, because studies have shown and some patients have complained that they are no better after surgery than before the operation!
This is not meant to negate the positive results of surgery with the proper indications such as joint pain, and limitation of joint movement… The good news is that you can do a lot on your own to feel better and working with your Dentist, Oral Surgeon and ENT doctors, they can do a lot to make you feel better. (2,3)
References
- NIH, NIDCR; Prevalence of TMJD and its Signs and Symptoms
- Fricton, JR; J Oral Maxillofac Surg 60:1400-1411, 2002
- McGuire, Taylor P, et al; Surgery for Disorders of TemporomandibularJoint; Oral Health, 2005.