The mechanics of the human mouth are an amazing feat of engineering, containing multiple inextricably connected tissue structures that allow the body to consume food, water, and air while withstanding and supporting multiple forces and pressures. The temporomandibular joint, or TMJ, is just one part of this whole apparatus, connecting the upper and lower jaws at the sides of the skull with a system of ligaments and muscles that support it through thousands of movements a day. When this joint becomes inflamed, it can lead to painful locking and cracking of the jaw, neck pain, headaches, sinus pressure, and a slew of other symptoms. Inflammation of the TMJ joint can happen because of arthritis, injury, or infection, and its symptoms are exacerbated in people who chronically clench or grind their jaws, a condition known as bruxism.
If TMJ pain continues for more than a few days, or if it is severe enough to interfere with everyday life, see your doctor or dentist. If you experience TMJ pain occasionally, or if you’re trying to manage your pain while you wait to see your medical provider, there are some steps you can take to reduce your discomfort. Try to minimize extreme jaw movement, like singing, yawning, and chewing, and focus on keeping the muscles of the jaw and surrounding area as relaxed as you can. If the pain is severe, you might find relief by applying a hot or cold compress to the outside of the face. Ice will help reduce swelling, and heat will help relax the muscles. Make sure to use a layer between any hot or cold compress and your face, and limit hot or cold therapy to a maximum of 20 minutes at a time.
If you notice mild TMJ pain, some lifestyle modifications could help. If you regularly sit in an unusual position, slouched or slumped, for a prolonged period, you might notice more pain in your jaw. If you sit while working, try to get a work chair with good lumbar and back support, and get up to walk around on breaks as often as possible. If you drive a lot, or if you sit while watching TV or otherwise relaxing, try to sit upright and with your back supported. To gauge whether your posture is correct while you're standing up or sitting down, lift your chest bone and draw your shoulder blades together, pulling your shoulders back. This helps open up the breath, which eases relaxation, and straightens and strengthens the back muscles, helping support the weight of the head and the alignment of the neck and jaw. In general, try to maintain a good sleep routine, aiming for about eight hours of sleep in a regular time frame. If you’re experiencing TMJ pain, try to sleep on your back, supporting your neck with pillows, and avoid stomach- or side-sleeping, which could put painful pressure on the jaw.
Whenever possible, try to reduce stress. You might try a relaxing activity like gardening or walking, and many people swear by mindfulness-based meditation practices for stress reduction. Massage can help relieve pain in the sore muscles that surround the temporomandibular joint, and stretching and exercising the muscles can also feel good. If you clench or grind your teeth when you’re feeling stressed, you may find that these techniques serve the dual purpose of relieving the pain of TMJ disorder while also reducing the stress that triggers clenching and grinding. Many people with bruxism that leads to TMJ disorders sleep with a custom, molded night guard that keeps their jaws from clenching unconsciously while they sleep and report that their pain diminishes and eventually disappears.