Commonly known as TMJ, temporomandibular joint pain affects over 10 million Americans and can involve difficulty chewing, jaw muscle stiffness and painful popping or clicking, according to the National Institute of Dental and Craniofacial Research.
Although for some people the pain of TMJ goes away on its own, others develop long-term problems and need treatment to help their pain.
Here are five tips you can practice at home to help your TMJ symptoms.
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Jaw Exercises
- Try opening your mouth as wide as you can without feeling pain, move your jaw to the right and hold for 10 seconds, do the same to the left and repeat five times.
- Massage the muscles around your jaw hinge in a downward motion.
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Relaxation
Stress and anxiety are very common inducers of TMJ. Some people tend to clench their jaw when feeling stressed or anxious, which results in TMJ symptoms.
- Practice deep breathing. The best way to do this is to lie on your back, place your left hand on your stomach and right hand on your chest. Count to five to inhale, hold your inhale for two seconds, and exhale for five seconds.
- Stretch your spine. Interlock your hands behind your head and bend forward with straight legs so that your head is reaching for the floor. Stay in this position for at least ten seconds accompanied with awareness to breathing. This practice can deeply stretch and relax your spinal chord and reduce TMJ pain.
