1. Avoid Overusing Your Jaw
Resting the joint and related muscles can be an effective treatment method for TMJ and TMD. Your temporomandibular joint is where your lower jaw meets your skull. Pain in this area is commonly referred to as TMJ, after the joint in question, or TMD for temporomandibular disorder. There may also be clicking or cracking noises in this joint.
Try not to open your mouth to its fullest extent when you yawn, as this is when many TMJ sufferers experience the most pain and noise. Cut your food into small bite-sized pieces that do not require strenuous chewing. Limit the amount of hard or chewy candy and tough or crunchy foods you consume, such as jerky or very crusty bread. Choose instead a softer diet that will not contribute to the pain you feel. Chewing gum also puts a lot of strain on the jaw and should be avoided.
2. Treat TMJ With Jaw Positioning and Muscle Relaxation Exercises
Simple exercises can help you learn how to correct abnormal jaw positioning and relax tense jaw muscles that can contribute to TMJ pain. All exercises should be done during times when you do not have any pain. If your jaw starts to hurt while you are performing the exercises, stop and rest.
Jaw positioning exercises should be done in front a mirror so you can watch your progress. Many people who have TMD have a deviation in the way the joint moves, but are capable of learning a new, more correct position. Put a small sticker on the middle of your chin and open your mouth. If your jaw shifts to the side when you open your mouth, the sticker will shift also. When you see this happening, make a conscious effort to keep your jaw perfectly aligned when you open your mouth. It may feel unnatural at first but over time it will feel more normal and you may notice a reduction in your joint pain.
Muscle relaxation and stretching exercises can be done anywhere, at home, in the car or while you read a book. Gently open your mouth as wide as you can without discomfort. Close your mouth slowly. Once your muscles have loosened up, you can use your hand very carefully to open your mouth a little bit wider. This type of stretching can prevent your jaw from becoming locked or unable to open and close smoothly.
3. Soothe the Pain of TMJ
Applying heat to your jaw in the form of a warm, damp washcloth can provide relief from the pain of TMJ. Taking an over-the-counter pain reliever such as ibuprofen or acetaminophen can also help to dull the discomfort felt in the jaw joint and the headaches that some people with TMJ experience.
4. Consult a Dental Specialist
Most patients find a consultation with a dentist specializing in TMJ or an orthodontist to be beneficial. TMJ can result from other dental problems, such as teeth that don't meet each other in the right alignment to allow the jaw to function properly. You may need work done to reshape your teeth or jaw through braces or other appliances. A dentist can also fit you with a mouth guard that will help you stop clenching your jaw and grinding your teeth at night.
5. Surgery Treats Severe Cases
When all other treatment methods for TMJ fail, surgery can be a last-resort option. A dental surgeon can clear the joint of debris that may hinder proper functioning, a process known as lavage. The surgeon can also realign the disc between your jaw and temporal bone to the correct position.
