Temporomandibular Joint (TMJ) is the connected joint of the upper and lower jaw, positioned in front of the ear. It allows the lower jaw to move in various directions while chewing, eating, talking, and yawning. Pain related to TMJ is known as temporomandibular disorder or TMD.
From chewing to smiling, talking to laughing, a person undergoes several facial movements daily. However, temporomandibular joint dysfunction (TMJ) can impact these simple movements to a great extent. Besides lifestyle changes, doctors and dentists recommend TMJ pain relief exercises to overcome this illness in the long run.
The temporomandibular disorders are most prevalent among the younger age population (18-35 years of age). Often, people ignore it, stating the pain will eventually fade away in a day or two. They seek medical attention only when pain is unbearable, or they find it difficult to open their mouth.
Symptoms of TMJ Pain
– Tenderness or soreness in face muscle, shoulder, or neck
– Aching pain in or around the ears
– Feeling pain while chewing food
– Difficult to open or close mouth
– Headache and ringing in the ears
Things To Avoid With TMJ
Temporomandibular joint (TMJ) disorders can cause discomfort in the joint and the muscles of the jaws, which control jaw movement. To manage and alleviate symptoms, it’s crucial to be mindful of certain activities that can exacerbate TMJ issues. Here are some activities to avoid for optimal TMJ health:
- Chewing Gum: Excessive gum chewing can strain the jaw muscles and aggravate TMJ symptoms. Give your jaw a break by minimizing or eliminating gum-chewing habits.
- Hard or Chewy Foods: Foods that require excessive chewing, such as hard candies or tough meats, can strain the jaw joint. Opt for softer, easier-to-chew options to reduce stress on the TMJ.
- Constant Clenching or Teeth Grinding: Habits like clenching your jaw or grinding your teeth, especially during stressful moments or while sleeping, can contribute to TMJ discomfort. Consider stress-reduction techniques and consult a dentist for a possible night guard to protect your teeth.
- Wide Mouth Opening: Avoid extreme jaw movements, such as opening your mouth excessively wide, as it can strain the TMJ. When yawning, support your jaw with your hand to limit the range of motion.
- Thumb-sucking or Nail-biting: These habits can strain the jaw joint over time. Breaking these habits can contribute to overall jaw health and alleviate TMJ symptoms.
- Yawning Forcefully: Yawning is a natural and often involuntary action, but be mindful not to force your jaw to open wide during a yawn. Support your jaw with your hand to ease the movement.
- Playing Musical Instruments That Strain the Jaw: Some musical instruments, particularly brass and woodwind, may require extended jaw involvement. If you play such instruments, take breaks and practice proper jaw positioning to minimize strain.
- Poor Posture: Slouching or maintaining poor posture can contribute to TMJ discomfort. Maintain good posture to ensure proper jaw alignment and reduce unnecessary strain.
- Excessive Caffeine and Stress: High levels of caffeine and chronic stress can lead to increased jaw tension. Consider reducing caffeine intake and incorporating stress management techniques like meditation or yoga.
Foods To Avoid With TMJ
Certain foods may exacerbate TMJ issues by requiring excessive chewing or placing additional stress on the jaw joint.
- Tough Meats: Avoid meats that require prolonged or forceful chewing, such as tough steaks or jerky. Choose tender cuts or alternative protein sources like fish or eggs.
- Crunchy Snacks: Hard snacks like popcorn, pretzels, and certain types of crackers can be challenging for individuals with TMJ disorders. Select softer alternatives like yoghurt, fruit slices, or smoothies.
- Nuts and Seeds: Although nuts and seeds are nutritious, their hardness can strain the jaw joint. If you enjoy these foods, consider choosing nut butter or finely chopped versions to reduce the chewing effort.
- Sticky Foods: Taffy, caramels, and other sticky treats can be problematic for individuals with TMJ disorders. These foods may adhere to dental work and intensify jaw discomfort.
- Large or Thick Sandwiches: Foods that require extensive jaw movements, like large sandwiches or oversized burgers, can strain the TMJ. Choose smaller, more manageable portions or cut food into bite-sized pieces.
- Crusty Foods: Foods with a hard crust, like certain types of pizza or crispy bread, may be difficult for individuals with TMJ disorders. Opt for softer crusts or choose alternative options.
TMJ Pain Relief Exercises
Before starting any exercise regimen, it’s important to consult with a physical therapist to ensure that these exercises are suitable for your situation. Here are some TMJ pain relief exercises:
- Jaw Relaxation Technique:
Procedure
Step 1: Sit or stand comfortably with your shoulders relaxed.
Step 2: Slowly open your mouth as wide as possible without causing pain.
Step 3: Exhale slowly as you close your mouth.
Repeat this process several times, ensuring controlled and gentle movements.
- Resisted Jaw Opening:
Procedure
Step 1: Place your thumb on your chin and gently push downward as you open your mouth against the resistance of your thumb.
Step 2: Hold your mouth open for a few seconds, then close it slowly.
Repeat this exercise 5-10 times, ensuring controlled movements.
- Jaw Stretch:
Procedure
Step 1: Open your mouth wide and gently glide your lower jaw to one side.
Step 2: Hold the stretch for 10-15 seconds.
Step 3: Return to the centre and repeat on the other side.
Perform this stretch 3-5 times on each side.
- Chin Tucks:
Procedure
Step 1: Sit or stand with a straight spine.
Step 2: Slowly tuck your chin toward your chest without tilting your head.
Step 3: Hold the position for 5-10 seconds.
Repeat this exercise 5-10 times.
- Tongue to Roof of Mouth:
Procedure
Step 1: With your mouth closed, place the tip of the tongue against the roof of your mouth.
Step 2: Slowly open your mouth while maintaining the tongue position.
Close your mouth and repeat the exercise 5-10 times.
Everyone’s experience with TMJ disorders is unique, so it’s crucial to connect with a healthcare professional or a dentist for personalised advice. By being mindful of these activities and adopting habits promoting jaw health, you can take proactive steps to manage TMJ discomfort and improve your overall well-being.
Regular dental checkups, a healthy lifestyle, and avoiding tobacco and excessive alcohol use are critical factors in preventing TMJ pain. Also, perform the above-mentioned TMJ pain relief exercises and lead a pain-free life.
FAQ
1.What foods should I avoid with TMJ?
Explore a list of foods that may aggravate TMJ symptoms and contribute to discomfort.
2.Are crunchy snacks bad for TMJ?
Learn about the impact of crunchy snacks on the temporomandibular joint and ways to minimize strain.
3.Can certain drinks worsen TMJ symptoms?
Understand the connection between beverage choices and TMJ discomfort.
4.Are there specific foods that can help alleviate TMJ pain?
Discover food options that may contribute to TMJ relief and overall joint health.
5.What habits should I avoid with TMJ?
Identify lifestyle habits that can exacerbate TMJ issues and lead to increased pain.