Best Exercises for TMJ Pain Relief

You use your temporomandibular joint (TMJ) for your small daily tasks, such as speaking, biting, chewing, yawning, swallow, and more. You are using it every day, almost all day; therefore, it is essential to have it healthy.

The Temporomandibular Joint

The temporomandibular joint (TMJ) is the articulation that connects your jaw with your temporal bone. If you have a problem with it, then you are experiencing temporomandibular disorder (TMD).

These disorders can include odd noises and severe pain. You should look for TMJ treatment near you if you feel any discomfort in the area. We have a team of experts in our dental clinic in West Edmonton that will give you professional advice and guide you through any treatments.

Causes of TMD

Some of the reasons why you might need TMJ treatment in West Edmonton are the following:

• Jaw or teeth injury.
• Head or neck muscle problems.
• Arthritis.
• Parafunctional habits, such as bruxism (the excessive grinding of your teeth and jaw).
• Daily stress.

TMD Symptoms

If you experience one or more of the symptoms below, we suggest you look for a dental clinic near you that offers TMD treatment.

• Pain in your face, jaw, neck, ear, or a combination of them.
• Clicking sound while you open or close your mouth.
• Tired face
• Severe toothaches
• Ringing in the ear
• Locking of the jaw when you open your mouth
• Swelling

Best Exercises for TMJ Pain Relief

The following exercises will help you relax the jaw, strengthen its muscles, and increase its range of motion. Let’s see.

1.   Relaxed Jaw

Place your tongue gently on your mouth’s roof, and slowly make your teeth come apart while you relax your jaw.

2.   Partial Opening

Put the tip of your tongue on the roof of your mouth. Then, place a finger in your jaw joint and another on your chin. You will drop your mandible halfway, and close. You may also do this exercise by placing your pointer fingers on each TMJ (in front of your ears) as you drop the mandible.

Do it at least six sets a day, six times in each.

3.   Full Opening

With your tongue and fingers in the same position as above, drop your mandible all the way, and close. The frequency is the same as before; six times each set, six sets a day.

4.   Chin Tuck

The main benefit of this exercise is that it will strengthen the front of your neck muscles. With your chest up, tuck your chin, and hold the position for three seconds. Repeat ten times.

5.   Resisted Opening

Put your thumb below your chin. Open your mouth slowly while you apply pressure with your thumb to add resistance. Hold the opening for five seconds, and then return.

6.   Tongue Up

Placing the tip of it on the top of your mouth, open and close your mouth.

Pain Medication

If the pain is too severe, you may manage it by taking over-the-counter painkillers, such as Ibuprofen or Acetaminophen. Your doctor might also prescribe you muscle relaxants.

Other Recommendations

• If you grind your teeth, use a mouth guard.
• Apply ice packs for periods up to 15 minutes every hour. Keep a layer of clothing or a towel between your skin and the ice.
• Apply warm towels where it hurts.

Don't Do TMJ Exercises in Pain

It is essential to know that you must wait until your pain has decreased to start doing any of the exercises described in this blog.

If the pain gets worse after doing the exercises, stop, and contact a dentist as soon as possible.