The TMJ (temporomandibular joint) refers to our jaw – when we talk about this joint, we are referring to the mandible and temporal bones, the articular disk between these bones, and the surrounding muscles, tendons, and ligaments. Any of these structures can contribute to ongoing pain in the jaw.
Let’s talk about some things you can do TODAY if you are experiencing ongoing jaw pain:
1. Check your posture
No one has perfect posture, but having our chin poking forward when we are eating, driving, or on our phones can actually change how the muscles of the jaw function – and lead to more issues! Try tucking that chin back for a few seconds to offset that forward head posture we all find ourselves in once in a while.
2. Relax
If you tend to clench through the day, you may have to actively tell your muscles to relax! That means molars are not in contact with each other, the tongue to suctioned to the roof of the mouth behind our front teeth, and we are breathing calmly through our nose.
3. Stop habitual chewing
Things like biting your nails, chewing on your pen, or even chewing gum – can impact jaw function and lead to ongoing pain. Try to limit these habits to help get some relief!
4. Massage!
A simple technique to calm the masseter muscle, which is the muscle involved in clenching and grinding, is to massage it. Take your thumb inside your mouth along your top molars, and your index finger along the outside of your cheek. Pinch together and slide down towards your jawline for 2-3 minutes.
Do you have jaw pain? Have you tried these tips? Let’s us know at Elora Physiotherapy if you need help with your TMJ issues.