You're probably used to hearing the term "TMJ" refer to jaw problems, but TMJ actually just stands for temporomandibular joint. The TMJ holds your jaw on your skull and is the most unique joint in your body — it's actually two joints located on either side of your jaw. The TMJ controls talking, chewing, and biting. With so much going on in the TMJ, it's no wonder it sometimes needs a little TLC.
TMD/TMJ
Problems with the TMJ are clinically known as temporomandibular joint disorders, or TMD. For the sake of clarity, we'll refer to them by the popular name of TMJ in this article.
As we mentioned above, TMJ is actually two joints located on either side of your jaw. These two joints cannot move independently of one another, and in fact pain on one side of your jaw can be caused by an issue on the other side. These joints also have an articular disc inside of them that provides cushioning and acts like rubber bands that stretch and recoil as the jaw opens and closes.
Jaw pain can be caused by many things
The cause of TMJ can be difficult to locate. Often it will leave as mysteriously as it arrived, but if it lasts more than a week you should book an appointment so we can take a look. Problems with this joint can cause everything from headaches to facial pain, dizziness, ringing in the ears (tinnitus), hearing loss, ear aches, limited jaw movement, and worn or fractured teeth. Read on to learn about common causes of jaw pain and some home remedies you can try.
IMPORTANT NOTE
Jaw pain that radiates from your chest and shoulders and moves toward your jaw can be a heart attack symptom. If you have this type of jaw pain, call 911
Clenching and Grinding (Bruxism)
Severe or chronic grinding and clenching of the teeth is called bruxism, and is one of the major causes of TMJ. If you think you don't clench your jaw, you might want to take a second look. Unless you're chewing or talking, your teeth shouldn't touch throughout the day. If you notice your teeth touching when you're at rest, you might be a clencher. Many people clench while they sleep and may not realize it until their dentist notices the impact on their teeth. Left untreated, jaw clenching can result in serious damage to the teeth and TMJ.
To help stop clenching your jaw, try keeping the tip of your tongue touching the back of your top teeth (say the letter "n" to find the right position). This naturally widens your jaw and puts it in what should be its natural rest position. You might be clenching or grinding your teeth at night if you wake up with a headache or pain in your jaw, teeth, neck, or shoulders. Your dentist can easily tell if you're grinding your teeth at night, and they can also help get you a suitable night guard to prevent causing worse problems to your teeth.
Stress and anxiety
Stress and anxiety exacerbate most issues, including jaw tightness. Techniques like deep breathing and meditation can help reduce stress-related clenching. One useful trick for relieving anxiety is to choose a color and try to name everything in your environment that is that color. It’ll bring you into the present moment and quiet your anxieties about the future.
Popping and clicking
Sounds from your jaw are considered normal, as long as they happen without pain. If you notice shifting, jerking, or other movement in your jaw while you open and close, those could be a sign that your jaw isn't aligning properly and you should book an appointment.
Massage
Four major muscles, along with several smaller ones, orchestrate jaw movement. They can become tight and tender due to various factors, including overuse, trauma, dental issues, and arthritis.
You can massage these muscles yourself (see below), but for a deeper working of the soft tissues and fascia, it's a good idea to book anappointment a licensed massage therapist who can properly release this delicate area. Jaw massage can improve TMJ function, relieve chronic tension that many of us carry in that area, complement chiropractic adjustments, improve blood flow and release endorphins. Hooray!
Other home care for your TMJ
There are many things you can do at home to help relieve jaw pain and discomfort.
Apply a warm compress: This can be in the form of rice stuffed in a sock and heated in the microwave, a towel soaked in hot water, or anything else you've got on hand that heats up and feels good.
Ice: The golden rule is that ice helps decrease inflammation and heat helps release tension. Going back and forth between heat and ice can often be the best remedy of all. You should never ice for more than 20 minutes at a time.
Massage: Rub your jaw with your fingertips and knuckles in circular or kneading motions. If massage causes more pain, stop.
Gentle stretching: Slowly open and close your jaw, aiming for a pleasant stretch. Don't overextend yourself. Think about taking a bite out of a large apple.
Maintain good posture: Like every other joint in your body, the TMJ functions best when you're practicing good posture. Try not to let your head hang forward, but you also don't want to go for the "military neck", which is too straight and stiff. Imagine a string coming from the top of your head and connecting you up to the sky. You can effortlessly float from this string and let your relaxed jaw hang. Aaahhh…
Manage stress: Stress can cause clenching, even at night when you may be unaware you're doing it.
Hydrate: As with any musculoskeletal issue, being hydrated helps you feel better and heal faster.
Your jaw might not be the fussiest muscle in your body, but it is just as deserving of care and attention. Book a session with us so we can help keep your jaw working smoothly.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.