In this article, we will understand how to relieve TMJ Pain at Home. Even though there are a few initial steps you can take at home, it is always advisable to seek professional help for better results and complete treatment.
And if you are looking for the right consultation and expert treatment for your TMJ-related issues, then Prof. Dr. Dhivya Dilipkumar is one of the best TMJ specialists in India. You can reach out to her for an appointment by calling her at 9884 520 520.
TMJ disorders or Temporomandibular joint disorders, if they occur, can significantly disrupt your day-to-day life as they impact simple activities like talking, eating, and even sleeping. Let’s discuss both sides of the coin starting with what are some of the steps that you can take at home without any immediate medical intervention and also when and how professional help can be helpful in the situation.
Contents
Understanding TMJ Pain
The TMJ acts as a hinge that connects your jawbone to your skull. There are two joints on each side of our head just in front of the ears. These joints are responsible for smooth up and down and side-to-side jaw movement, talking, chewing, yawning, and other activities. Disorders in this vital joint can result in pain and discomfort, known as TMJ disorders. Symptoms often include:
- Pain or tenderness in the jaw and around the ears
- Difficulty in chewing or pain while chewing
- Aching facial pain
- Locking of the joint, making it difficult to open or close the mouth
- Clicking, popping, or grating sounds in the jaw joint when opening or closing the mouth, which may or may not be painful.
- Some patients often report a sensation of tightness on one side of the face or throughout the entire facial area. This can be due to muscle tension resulting from TMJ dysfunction, affecting how comfortably the jaw can move.
- A common symptom is a pulling sensation in the muscles around the jaw and neck, which may indicate that the jaw is not aligning properly. This misalignment can stress the muscles, leading to noticeable discomfort and strain.
- Some individuals with TMJ disorders may experience dysphagia, or difficulty swallowing, which can occur due to the close anatomical relationship between the throat and jaw muscles.
- Although less common, some TMJ sufferers report a sensation of tightness in the chest. This can be a secondary response to intense jaw muscle tension or stress, which can sometimes mimic cardiac symptoms.
- The proximity of the TMJ to the inner ear can lead to sensations of dizziness or vertigo when the TMJ is inflamed or dysfunctional.These symptoms can occur when TMJ disorders affect the ear’s vestibular system, which is responsible for balance.
- TMJ disorders can cause pain that radiates into the teeth and sinuses, often leading to discomfort that may be mistaken for toothaches or sinus infections.
- Patients may report pain in teeth that have undergone root canal treatment, not due to dental issues but as a referred pain from TMJ disorders affecting the nerves shared by the jaw and teeth.
- Frequent headaches, including migraines that remain undiagnosed or seem resistant to typical treatments, may actually be linked to underlying TMJ issues.
- TMJ disorders can sometimes be challenging to diagnose using MRI or CT scans, particularly when the symptoms are not classic or the imaging does not capture the subtle dynamics of jaw movement.
- Auditory symptoms can be directly related to TMJ disorders due to the joint’s proximity to the auditory canal. Tinnitus, or ringing in the ears, along with a feeling of stuffiness or ear pain, are common complaints among those suffering from TMJ dysfunction.
First Few Steps for TMJ Relief:
If you feel that you might be suffering from TMJ pain, the first and most important step is to confirm this with a diagnosis or a consultation. It’s important to differentiate TMJ pain from other types of dental or facial pain, such as toothaches, sinus infections, or gum diseases.
Visit a dentist or a healthcare provider who specializes in TMJ disorders to get an accurate diagnosis. This typically involves a physical exam where the doctor will listen to and feel your jaw when you open and close your mouth, observe the range of motion in your jaw, and press on areas around your jaw to identify sites of pain or discomfort.
You can also visit an Orofacial pain specialist to help you with your initial examination. Dr. Dhivya Dilipkumar has one of the most holistic and effective approaches to TMJ pain identification in the country. She has her own unique approach to TMJ pain and is the only specialist in the country to do this. Here is how the initial stages are carried out:
She first does a detailed consultation to check all the muscles and trigger points to ensure if it is a TMJ disorder or not. The reason being that not all pain is TMJ pain, there can be many other reasons. There are 148 varieties of facial pain of which only 1 is TMJ pain.
Then she checks if it is Myofascial pain syndrome and if it is, she proceeds to correct all the involved muscles. She does this through physical therapy followed by trigger point injections. It is a holistic approach where there is a psychologist to teach and counsel them on stress management and muscle relaxation techniques that include exercises, massages, etc.
Then blood tests are taken to check if there is any deficiency in Vitamin D, B12, iron or ferritin. As in case of these deficiencies, the pain will be high, so a test is taken to see if anything is lacking or not.
In the end, a physical therapy is carried out followed by an ultrasound guide injection in the Lateral Pterygoid Muscle. They have specialist ultrasonologists and radiologists to do this. This is a procedure that is innovative, effective and uncommon in the country and Dr. Dhivya Dilipkumar OROFACIAL PAIN CENTRE I is the only center in the country to perform this procedure.
Once the TMJ disorder is confirmed, your healthcare provider might recommend further tests, such as dental X-rays to examine your teeth and jaw, a CT scan to provide detailed images of the bones involved in the joint, or an MRI to detect problems with the joint’s disk or surrounding soft tissue.
Understanding the nature of your TMJ pain is very important before you attempt any form of treatment.
Non-Medical Remedies
Most of the non-medical remedies include simple TMJ exercises that can be done in the comfort of your home. These exercises will help you strengthen jaw muscles, increase their mobility, and promote healing.
- Jaw relaxation exercise: Open your mouth and rub the muscles by the sides of your jaw right in front of your ears in a circular motion. This helps to ease tension and improve circulation.
- Goldfish exercises (partial opening and full opening): Place your tongue on the roof of your mouth and one finger in front of your ear where your TMJ is located. Then place your middle or pointer finger on your chin. Drop your lower jaw halfway and back. For the full opening, drop your lower jaw completely and back.
Alongside exercises, relaxation techniques can help reduce the overall tension in the jaw and facial muscles, which is often a contributor to TMJ pain. Techniques such as meditation, guided imagery, and deep breathing exercises can be incredibly effective in managing the stress that may exacerbate TMJ symptoms.
Heat and Cold Therapy
Applying heat and cold can be extremely effective in reducing TMJ pain and inflammation. Heat therapy increases blood flow and can relax tight muscles, thus reducing pain. You can apply a heat pack or a warm towel to the side of your face for about 10-15 minutes a few times a day. Ensure the heat is not too intense to avoid burns.
Cold therapy, on the other hand, can help reduce inflammation and numb sharp pain. Use an ice pack wrapped in a clean cloth and apply it to your jaw area for about 10 minutes. Avoid applying ice directly to your skin to prevent frostbite. Alternating between heat and cold may provide synergistic benefits that allow for better management of TMJ pain.
Diet and Nutrition
Apart from exercises, some adjustments to your day-to-day eating habits can play a significant role in managing TMJ pain. It is usually advisable to go for foods that are soft and require less jaw movement. Chewy, hard, or crunchy foods like apples, carrots, pears, pizzas, etc. should usually be avoided. Even avoid foods that are big in size like burgers or huge club sandwiches that are a sure shot way to harm your jaw. Go for foods that are easy on the jaw like yogurt, idlis, pongal, soup, scrambled eggs, etc.
Inflammation can significantly contribute to TMJ pain, so incorporating anti-inflammatory foods into your diet can also be beneficial. Such foods include fatty fish like salmon, fruits like blueberries and oranges, and vegetables like spinach and broccoli. Ensuring adequate hydration is also essential, as water helps keep the joint lubricated and functioning smoothly.
Lifestyle Adjustments
After simple exercises and food, your lifestyle also needs some adjustments. Modifying your daily habits and settings can have a profound impact on relieving TMJ pain. Proper posture, especially during long periods of sitting, can help prevent the neck and jaw pain that often accompanies TMJ disorders. Ensure that your computer monitor is at eye level and that you are sitting upright in a chair with adequate back support.
For those who experience TMJ pain at night, consider the position in which you sleep. Sleeping on your back is ideal as it puts the least amount of pressure on the jaw. Additionally, using a pillow that supports the neck and keeps the jaw in a neutral position can help minimize stress on the TMJ during sleep.
Implementing these remedies and adjustments can help reduce the symptoms of TMJ disorders significantly, making daily life more comfortable and pain-free.
Mind-Body Techniques
TMJ impacts mental health as much as it impacts physical health. And so taking care of the mind is just as important as taking care of the body. Mind-body techniques offer a holistic approach to managing TMJ disorders by addressing both the physical symptoms and the psychological factors.
Techniques such as biofeedback help individuals gain control over involuntary bodily processes, including muscle tension, which can be particularly useful for managing TMJ pain. Cognitive-behavioral therapy (CBT) is another effective method that can teach patients how to change negative thought patterns that contribute to stress and pain.
Additionally, practicing guided relaxation or visualization exercises can help soothe the mind and reduce the muscle tension around the jaw that is often associated with TMJ disorders. Regular practice of these techniques can significantly alleviate symptoms and improve overall well-being.
Preventing TMJ Problems Before They Start
Prevention is the best cure, and preventing TMJ issues is the best example of this. Maintaining optimal jaw health involves several proactive strategies, such as avoiding excessive chewing gum, practicing good posture, and using ergonomic setups at work to prevent strain on the jaw.
Regular dental check-ups can catch potential TMJ issues early before they develop into more serious problems. Additionally, becoming aware of and actively avoiding habits like teeth grinding or clenching, especially during stressful times, can significantly reduce the risk of developing TMJ disorders. Implementing these preventive measures can help keep your jaw functioning smoothly and pain-free.
Conclusion:
Managing TMJ pain at home can be effective, if you combine all the different factors involved in the healing process together, and are consistent with it. Right from your daily exercises, your eating habits, your posture, the way you eat, sleep, and sit, and the smallest of lifestyle changes can be a game changer to help you get rid of TMJ pain.
In case of the smallest worries in your daily routine, it is always advisable to consult a medical professional. With medical professionals like Dr. Dhivya Dilipkumar, you know you are in safe hands as there is a lot of expert industry experience and holistic care that come into play. They consult you right from the beginning and help you with follow-up care even after the pain has subsided.
How to Relieve TMJ Pain at Home FAQs
Who is the best TMJ specialist in India?
Dr. Dhivya Dilipkumar is one of the best TMJ specialists in India with more than 15 years of experience in the field. Her approach is backed by experience and innovation in the field and you can reach out to her at 9884 520 520 for a consultation.
What are some signs that my TMJ pain might be serious enough to require professional help?
While many TMJ symptoms can be managed at home, you should seek professional help if you experience severe pain that doesn’t improve with home remedies, persistent jaw locking, or if the pain begins to interfere with your ability to eat and speak normally.
How often should I perform TMJ exercises and for how long to see improvement?
For best results, TMJ exercises should be performed several times a day, especially in the morning and evening. Most people begin to see some improvement within a few weeks of consistent practice. However, the exact time can vary depending on the individual’s condition.
Are there any side effects of using over-the-counter pain medication for TMJ pain?
Over-the-counter pain medications like ibuprofen can help alleviate TMJ pain but should be used as directed to avoid side effects such as gastrointestinal issues or potential kidney damage with long-term use. Always consult with a healthcare provider if you find yourself needing to use pain relievers frequently.
Can changes in diet really help with TMJ pain?
Yes, dietary changes can help manage TMJ pain. Soft foods can reduce strain on the jaw during eating, and anti-inflammatory foods like omega-3 fatty acids, turmeric, and ginger may help reduce overall inflammation, thereby alleviating symptoms.
What should I do if home remedies and over-the-counter treatments don’t relieve my TMJ pain?
If home remedies and over-the-counter treatments aren’t effective, it’s important to consult with a healthcare provider. They may recommend alternative treatments such as a mouthguard to prevent teeth grinding, prescription medications, or in some cases, referral to a specialist for further evaluation and treatment.