Daily activities including chewing, talking, and smiling are movements of the face we make subconsciously. But for people suffering from temporomandibular joint dysfunction (TMJ), these routine facial movements can cause pain and discomfort. Below you will find some tips to manage TMJ symptoms:
Maintain Good Sleep Habits
Sleep health plays a huge role in our overall health. Using a support pillow to prop up neck while sleeping can bring relief for some. Patients with TMJ symptoms should also avoid sleeping on their stomachs.
Jaw exercise can increase mobility and relieve symptoms. These exercises should include:
Avoid Certain Foods
Avoiding hard foods will help avoid TMJ pain and discomfort. Marielaina Perrone DDS advises that you should avoid hard or crunchy foods, chewing gum, and large food bites.
Ice And Hot Water
You can reduce pain and swelling the use of cold or hot water compresses. The hot compress can help relax jaw muscles and increase blood flow. Use a light towel to compress your jaw with cold or hot water for around 15 to 20 minutes. See what works best for you through trial and error.
Correct Your Posture
Poor posture can manifest many different symptoms and this includes TMJ pain. Helpful tip, when at work, sit on a chair with a backrest and take frequent breaks to keep your muscles relaxed. Then placing a pillow behind your back can help you sit upright when reading or watching TV.
Recommended exercises include straightening back muscles, squeezing shoulder blades tigether, and arching chest.