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Home > Oral Care > Mouth & Jaw > TMJ Disorders: Home Remedies and Self-Care

TMJ Disorders: Home Remedies and Self-Care

Updated on June 28, 2023
9 min read
By Yanling Liu, DMD, BDS | General Dentist
Medically Reviewed by Wayne J. Madsen, DMD | General Dentist

In this article:

  • Home Remedies
  • Alternative Treatments
  • Self-Care to Relieve TMD Pain at Home
  • Final Word

Temporomandibular disorders (TMD) refer to problems in the temporomandibular joints, jaw muscles, and associated nerves or an improper functioning between them.

at-home remedies for tmj pain relief

Home Remedies

Here are some at-home treatments that help relieve TMJ pain:

1. Apply a cold/warm compress

a. Cold compress

application of cold compress can help relieve TMJ pain

Topical cold therapy is a safe and easy-to-follow method to ease the pain encountered by patients with TMD. (1) The cold temperature exerts a mild anesthetic effect that may help desensitize the nerve endings in the area.

The numbing of the pain-ridden area may help reduce your distress, at least for a temporary period. (1)

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Caution: Do not apply ice directly to your skin as it can cause frostbite.

b. Warm compress

try using a warm compress to help soothe TMJ pain

Gentle heat therapy may yield positive results for TMD pain relief by stimulating blood flow to the affected region and relieving muscle tension and jaw stiffness to some degree.

However, as therapeutic as it may be, a warm compress is largely ineffective in extreme cases of pain.

Note: Before applying the warm compress, pat it on your hand or the underside of your arm to see if it is comfortably warm and not too hot.

Summary:

Cold compress works by numbing the affected area to relieve pain. Heat therapy has also been found considerably useful for TMD pain relief.

2. Give your jaw a gentle massage

give your jaw a gentle massage for TMJ relief

Excessive clenching or grinding of the teeth can exert undue stress on the adjoining jaw muscles, resulting in myofascial pain, which may be corrected in part through massage therapy. (2)

Massage therapy for TMD-related pain relief helps relieve tissue swelling in and around the jaw and stretch out the affected muscles to restore their proper flexibility. (1)

However, for the massage to work, it must be done correctly, or else it can aggravate your condition. (1)

Summary:

Treating yourself to a gentle jaw massage may help relax the muscle tension and stimulate blood supply to TMD-affected area.

3. Perform jaw exercises

performing jaw exercises can relieve TMJ pain

Manually stimulating your jaw by performing simple exercises can work as an adjunctive measure to improve the mobility and function of your jaw.

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TMJ exercises are likely to provide better results than using a mouth guard for increasing the extent to which you can open and move your mouth in the case of TMJ disc displacement. (3)(4)

There is, however, a pressing need for more research to garner high-quality evidence in support of manual therapy as a legitimate treatment intervention for TMD. (5)

4. Include magnesium in your diet

Optimum levels of magnesium and calcium in the body promote muscle relaxation and also relieve muscle cramps and tension.

Since TMD may be caused by muscle tension and spasms in the jaw, foods high in magnesium can help improve the condition by relaxing the tendons and muscles around the jaw and neck. (6)

Increase your magnesium intake through foods such as spinach, kefir, pumpkin seeds, chard, black beans, yogurt, almond, figs, bananas, avocados, and dark chocolate.

Alternatively, you can take magnesium supplements on consulting your doctor or use magnesium oil to massage your jaw.

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Note: Avoid magnesium supplements if you have kidney problems or take hypertension medications, muscle relaxants, or antibiotics.

5. Consume omega-3 fatty acids to manage inflammation

Omega-3 fatty acids play an essential role in managing TMJ by subsiding inflammation and pain. Moreover, they facilitate the repair of cartilage and bones, making them stronger and flexible.

A study revealed that the effects of omega-3 fatty acids are comparable to that of anti-inflammatory drugs such as ibuprofen. (7)

You can increase your omega-3 intake through food sources such as soybean oil, canola oil, linseeds, walnuts, fish oil, and flaxseed oil.

It is recommended to take 2.5–3 g of fish oil for subsiding inflammation. Avoid overconsumption as fish oil contains vitamin A, which can cause liver problems and hair loss when taken in excess.

Alternative Treatments

These treatments and therapies performed by an expert can help pain relief.

1. Try acupuncture

acupuncture can help those suffering from tmd

Acupuncture typically involves the insertion of hair-thin needles at specific acupoints that lie along the meridians of your body to release tension, stress, and pain. Therefore, acupuncture therapy can be used as an adjunctive tool for reducing the intensity of myofascial pain in patients with TMD. (8)

However, there is a need for advanced and sound clinical studies to decisively establish the efficacy of acupuncture for TMD. (8)(9)

2. Sign up for professional care (chiropractic or osteopathic manipulative therapy)

Chiropractic care has emerged as a popular adjunctive technique for the relief of the pain associated with TMJ syndrome in a natural and non-invasive manner. (10)

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It involves customized exercise routines, massage, lifestyle counseling, and the administration of pressure and palpation for pain relief.

You can also sign up for a more hands-on therapy known as osteopathic manipulative treatment (OMT). OMT is a physical therapy intervention that involves stimulating connected patterns by stretching, gently pressing, and applying resistance to the patient’s muscles and joints in such a way that provides relief. (11)(12)

Self-Care to Relieve TMD Pain at Home

Here are some self-care measures that can relieve the discomfort associated with TMD.

1. Improve your eating habits

improve your eating habits to prevent tmj disorders

It is best to consume small but frequent meals throughout the day instead of eating the conventional three large meals in a day.

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Going without food for long periods can lead to blood sugar fluctuations that are often responsible for increased grinding of the teeth. Moreover, take small bites of food, which are easier to chew and do not put undue stress on your jaw.

2. Avoid chewing gum

avoid chewing gum when suffering from TMJ pain

As your jaw is not in the best condition, it is important to keep its movement minimal. Thus, chewing gum is strictly ill-advised.

3. Use a mouth guard

You can consult your doctor about the suitability of wearing a mouth guard to prevent nightly teeth grinding or clenching if you suffer from such tendencies.

4. Modify your diet

Consuming soft foods that do not require a lot of chewing helps to rest your jaw and calm the joint inflammation. It may help to cut your food into small pieces.

5. Manage your stress

stress management is crucial to avoid TMJ pain

Learn stress-reducing techniques to help control muscle tension in the jaw, such as yoga, meditation, and deep breathing.

6. Check your resting posture

check your resting posture when suffering from TMJ

Keep your jaw in a relaxed position at all times by making a concerted effort to slacken your jaw muscles. You may achieve a natural resting position by placing your upper and lower lips together but keeping your teeth apart. “Lips together – teeth apart.”

It is advised to sleep on your back and maintain correct posture if you spend a lot of time working at a desk.

7. Give your jaw some rest

Primary care for TMJ syndrome entails keeping your jaw relaxed and stress-free as much as possible.

A study showed that keeping your jaw in a resting position as much as you can while avoiding wide mouth opening is the preliminary step for relieving pain and other discomforts associated with TMD. (13)

Therefore, if you feel a yawn coming on, try not to open your mouth too wide as it can strain your jaw further. Moreover, avoid talking on the phone for long hours.

Final Word

It is vital to follow self-care measures to prevent any damage to the jaws. Since injuries increase the risk of TMD, it is advised to use mouth guards, helmets, and seatbelts when required.

Continue Reading Continue ReadingTMJ Disorders: Causes, Symptoms, and Risk Factors
References
  1. Wieckiewicz M, Boening K, Wiland P, Shiau Y-Y, Paradowska-Stolarz A. Reported concepts for the treatment modalities and pain management of temporomandibular disorders. The journal of headache and pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4671990/. Published 2015.
  2. Miernik M, Wieckiewicz M, Paradowska A, Wieckiewicz W. Massage therapy in myofascial TMD pain management. Advances in clinical and experimental medicine: official organ Wroclaw Medical University. https://www.ncbi.nlm.nih.gov/pubmed/23356206/. Published 2012.
  3. Haketa T, Kino K, Sugisaki M, Takaoka M, Ohta T. Randomized Clinical Trial of Treatment for TMJ Disc Displacement – T. Haketa, K. Kino, M. Sugisaki, M. Takaoka, T. Ohta, 2010. SAGE Journals. https://journals.sagepub.com/doi/abs/10.1177/0022034510378424. Published 2010.
  4. Ishiyama H, Inukai S, Nishiyama A, et al. Effect of jaw-opening exercise on prevention of temporomandibular disorders pain associated with oral appliance therapy in obstructive sleep apnea patients: A randomized, double-blind, placebo-controlled trial. Journal of prosthodontic research. https://www.ncbi.nlm.nih.gov/pubmed/28063976. Published July 2017.
  5. Armijo-Olivo S, Pitance L, Singh V, Neto F, Thie N, Michelotti A. Effectiveness of Manual Therapy and Therapeutic Exercise for Temporomandibular Disorders: Systematic Review and Meta-Analysis. Physical therapy. https://www.ncbi.nlm.nih.gov/pubmed/26294683/. Published January 2016.
  6. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/. Published April 16, 2018.
  7. Ye J, Ghosh S. Omega-3 PUFA vs. NSAIDs for Preventing Cardiac Inflammation. Frontiers in cardiovascular medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6205954/. Published October 23, 2018.
  8. Wu J-Y, Zhang C, Xu Y-P, et al. Acupuncture therapy in the management of the clinical outcomes for temporomandibular disorders: A PRISMA-compliant meta-analysis. Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340435/. Published March 2017.
  9. Jung A, Shin B-C, Lee MS, Sim H, Ernst E. Acupuncture for treating temporomandibular joint disorders: a systematic review and meta-analysis of randomized, sham-controlled trials. Journal of dentistry. https://www.ncbi.nlm.nih.gov/pubmed/21354460. Published May 2011.
  10. Pavia S, Fischer R, Roy R. Chiropractic Treatment of Temporomandibular Dysfunction: A Retrospective Case Series. Journal of chiropractic medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688559/. Published December 2015.
  11. Wright EF, North SL. Management and treatment of temporomandibular disorders: a clinical perspective. The Journal of manual & manipulative therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813497/. Published 2009.
  12. Gesslbauer C, Vavti N, Keilani M, Mickel M, Crevenna R. Effectiveness of osteopathic manipulative treatment versus osteopathy in the cranial field in temporomandibular disorders – a pilot study. Disability and rehabilitation. https://www.ncbi.nlm.nih.gov/pubmed/28029069. Published March 2018.
  13. O’Connor RC, Fawthrop F, Salha R, Sidebottom AJ. Management of the temporomandibular joint in inflammatory arthritis: Involvement of surgical procedures. European journal of rheumatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473455/. Published June 2017.
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