TMJ pain can sneak into your daily life without you even realizing it, making simple tasks like eating or talking uncomfortable. The good news is that small changes in your habits can make a big difference in preventing or reducing that pain.
In this guide, we’ll show you how to protect your jaw from everyday stress and keep TMJ discomfort at bay.
What is TMJ?
The temporomandibular joint is a small but complicated joint that connects your jawbone to your skull; it’s like a sliding hinge. It allows your jaw to move smoothly so you can chew, speak, and even yawn. The TMJ is on each side of your head, just in front of your ears, and is responsible for coordinating the movement of your jaw.
TMJ pain, or temporomandibular joint disorder, can occur when there is dysfunction in the joint, the muscles around it, or the alignment of the jaw.
TMJ Symptoms
TMJ disorders can present in many ways, often affecting more than just the jaw. Here are some of the most common symptoms:
- Jaw pain: Pain in the jaw joint which can radiate to the neck or shoulders.
- Headaches: Frequent tension headaches, often mistaken for migraines, are a common result of TMJ dysfunction.
- Ear Pain: Many patients experience pain around or inside the ear, which can be mistaken for an ear infection.
- Difficulty Chewing: A change in ability to chew or bite, sometimes with a feeling of the jaw locking or getting stuck.
- Clicking or Popping Sounds: A clicking or popping sound in the jaw when opening or closing the mouth, which may or may not be painful.
Daily Habits That Cause TMJ Pain
You do these things throughout the day without even realizing it, and they can cause TMJ pain. They’re small but can cause a lot of pain.
Teeth Clenching and Grinding (Bruxism)
Teeth clenching and grinding (bruxism) can make TMJ pain worse, especially when you do it at night. Clenching puts a lot of pressure on the jaw joint and surrounding muscles, which can cause inflammation and discomfort over time. Since bruxism is unconscious, many people don’t realize they are grinding their teeth until symptoms like jaw pain, tension headaches, or worn-down teeth surface.
Bruxism is often stress-related, as anxiety can cause the jaw muscles to tighten involuntarily. Daily stressors combined with sleep bruxism can make TMJ pain worse and cause long-term damage if not addressed. Since this habit is unconscious, many people don’t realize the full impact it has on their TMJ until the pain becomes persistent.
Poor Posture
Poor posture, especially forward head posture, is a less obvious but common contributor to TMJ pain. This posture, which often results from sitting for long hours or looking down at screens, puts extra strain on the muscles that support the jaw. When the head is positioned too far forward, the natural alignment of the jaw is disrupted, and more pressure is put on the TMJ.
Poor posture misaligns the jaw, so it has to work harder during daily activities like chewing or speaking. Over time, this can make existing TMJ pain worse or cause TMJ disorders by causing muscle tension and joint misalignment.
Chewing Habits
Some chewing habits like excessive gum chewing, eating hard foods, or biting nails can affect TMJ health. These habits overwork the jaw muscles, causing muscle fatigue, inflammation, and pain in the temporomandibular joint. Constantly engaging the jaw with repetitive motions like chewing gum for long periods can increase the risk of developing or worsening TMJ disorders.
Hard foods like nuts or crunchy snacks require the jaw to work harder, which can strain the TMJ over time. Biting nails or other objects puts unnecessary pressure on the jaw and causes muscle tension and inflammation.
Using the Jaw as a Tool
Simply put, don’t use your jaw as a tool. It’s not good.
Using the jaw or teeth to open packages, hold objects, or do other tasks is a habit that can seriously strain the TMJ. These activities put way too much pressure on the jaw, which is not designed to do so. This can cause injury, misalignment, or increased tension in the joint and surrounding muscles.
Related Article: What Triggers TMJ Flare-Ups?
Simple Changes to Prevent TMJ Pain from Daily Habits
While those daily habits can exacerbate and even cause TMJ, here is the good news: you can prevent it and/or make it feel better!
Stress Management and Relaxation Techniques
To reduce stress-related clenching and grinding, incorporate relaxation techniques like meditation, deep breathing, and yoga into your daily routine. These will help with jaw tension caused by stress. If you grind your teeth at night, consider wearing a night guard to protect your jaw while you sleep, as it will reduce pressure on the TMJ.
Correct Your Posture
Good posture is key to reducing TMJ strain. When sitting or standing, make sure your head is over your shoulders and don’t slouch. Use ergonomic chairs and adjust screen height so your neck and head are in a neutral position. Take regular breaks to stretch and relieve neck and shoulder tension, which can impact TMJ.
Change Your Chewing Habits
Don’t overwork your jaw by habits like chewing gum or hard candies. Eat softer foods, take smaller bites, and chew on both sides of your mouth to distribute pressure evenly. These will reduce the load on your jaw and prevent muscle fatigue.
Use Heat or Cold Therapy for Jaw Pain
For quick TMJ pain relief, use a heat pack to relax the muscles or a cold compress to reduce inflammation after activities that strain the jaw. Either will help with discomfort and prevent symptoms from getting worse.
With ice, apply it 3-4 times per day for three days. After three days, if ice is not doing the trick, switch to heat.
When to Seek Professional Help
Small changes in your daily habits can help with TMJ pain, but there are times when professional help is needed. Persistent pain, severe discomfort, or limited jaw movement are signs that home remedies won’t cut it. And untreated TMJ can have significant consequences.
If you’re having trouble chewing, jaw locking, or recurring headaches, it’s time to see a specialist. When these symptoms start to affect your life, and you can’t eat, speak, or sleep – it’s time to get expert advice for a full solution.
TMJ Treatment Options
When the TMJ pain gets too bad to treat at home, professional treatment options from a TMJ Specialist can do wonders.
- Physical therapy can strengthen jaw muscles and improve joint function.
- TMJ splints or bite guards can prevent teeth grinding and reduce pressure on the joint.
- Medication like anti-inflammatories or muscle relaxants may be prescribed to help with pain and inflammation.
Take Control of Your TMJ Health Today
TMJ pain caused by daily habits doesn’t have to be a part of your life. You can significantly reduce discomfort and prevent further damage by making simple changes—such as improving posture, managing stress, and being mindful of chewing habits.
If TMJ pain persists or worsens despite these adjustments, seeking professional help ensures you receive the right treatment and relief. Don’t let TMJ pain control your life; start taking steps today to improve your jaw health and overall well-being.
