Temporomandibular joint dysfunction, or TMJ, occurs when you have problems within your jaw joints, which can cause popping sounds, headaches, jaw pain, tooth pain and even earaches, according to the University of Maryland Medical Center. Although sometimes TMJ results from an injury, it's not always clear what causes it. However, if you have it, TMJ spasms and other symptoms can range from annoying to very painful. If you suffer from TMJ, you can try a range of self-treatment techniques, such as meditation or even diet changes, to reduce your spasms.
Step 1
Avoid hard foods and stop chewing gum. According to Columbia University, constant chewing or hard chewing can exacerbate TMJ symptoms and cause painful TMJ spasms. Try sticking to softer foods when your symptoms kick up, and give up your gum habit if you have one.
Step 2
Breathe deeply. According to MayoClinic.com, deep breathing can help to alleviate your stress, which can help to reduce your TMJ spasms. Sitting with your feet on the floor and your hand on your abdomen, breathe in deeply through your nose and then exhale, pushing gently on your stomach with your hand.
Step 3
Practice meditation or relaxation training. According to McKinley Health Center, located at the University of Illinois at Urbana-Champlain, meditation, relaxation or even counseling to relieve stress also can help to relieve TMJ spasms. Your physician may be able to recommend specific techniques that you can learn to relax your muscles and your mind to curb your TMJ spasms.
Step 4
Eat softer foods that contain plenty of flavonoids, which are plant-based antioxidant substances that can reduce joint pain, according to the University of Maryland Medical Center. High-flavonoid foods generally include the most colorful fruits and vegetables, such as red peppers, oranges and berries. Avoid fried foods, saturated fats and caffeine, as these foods could increase inflammation.
Step 5
Take nonsteroidal anti-inflammatory drugs. NSAIDs such as ibuprofen and naproxen can dull the pain of your TMJ spasms. According to the University of Maryland Medical Center, these over-the-counter drugs potentially can help you cope with spasms if other techniques aren't working.
