How to manage TMJ jaw pain

If you experience pain or discomfort in your jaw when you open and close your mouth, talk, yawn, or chew food, you are not alone. In fact, a recent study found that 11 to 12 million adults in the United States have pain in the region of the temporomandibular (jaw) joint (TMJ). To drill down even further, temporomandibular disorders (TMDs)—a group of conditions that cause pain or functional problems in the jaw joint and muscles—are twice as common in women as in men, especially in women between 35 and 44 years of age.

The good news is you don’t have to suffer with this pain and movement problem that can have a huge impact on your life. There are tips to bring relief that you can try to at home. In some cases, physical therapy may also be an effective and appropriate treatment option.

Symptoms of TMD

First, how do you know if you even have a TMD? Place your fingertips in front of your ears. Then open and close your mouth. If you are experiencing pain or a problem with movement in this area, you may have a TMD. The pain may be located in the jaw itself, the jaw joint, or surrounding muscles that control your jaw. Specific symptoms could include:

• Jaw tightness or difficulty fully opening your mouth
• Difficulty or pain when chewing, yawning, talking, and swallowing
• A clicking or popping when you move your jaw
• Difficulty relaxing your jaw
• Headaches
• Earaches

Causes of TMD and how to manage the pain

Many times TMDs are caused by tight jaw muscles. Often a result of clenching or grinding your teeth, TMD may happen when you have a lot of stress in your life. Other causes include injuries to the jaw joint or a joint disease like osteoarthritis or rheumatoid arthritis.

In addition to trying to reduce your stress, there are several things you can do to help manage your TMD:

• Temporarily eat soft foods to decrease the strain and irritation to the jaw joint, while remembering to maintain a balanced diet. If symptoms continue when you try to return to a standard diet, contact your health-care provider.
• Depending on the type of TMD you are experiencing, applying heat or cold to your face and jaw area may offer relief. Your health-care provider can offer guidance on the best approach.
• Exercises that stretch and strengthen your jaw muscles. Do not do these exercises when your pain is severe or it makes your pain worse.
  • Gently press your tongue on the roof of your mouth, then slowly open and close your jaw.
  • Place three fingertips just below each of your cheekbones so they are resting on the soft part of your jaw and in front of the jaw joint. Press your fingertips towards each other gently, as if you are squeezing a balloon, and pull gently towards the floor, allowing your jaw to softly open. This should feel like a gentle stretch/massage for your jaw muscles.
• Reduce habits such as jaw clenching, gum chewing, or nail biting. These repetitive movements can cause overuse the jaw muscles and create irritation.
• Avoid activities that make your jaw tense, like cradling your phone between your shoulder and jaw.

When is it time for physical therapy?

If you are not having success with the ideas suggested above to address your TMD, your doctor or dentist may suggest trying a conservative approach to care such as physical therapy. The goal of physical therapy is to ease the pain in your jaw and restore normal movement.

Research shows that the majority of patients suffering from TMD have few to no symptoms after conservative physical therapy treatments. Experts from the National Institute of Dental and Craniofacial Research recommend staying away from treatments that cause permanent changes to the jaw joints, teeth, or bite—or that involve surgery.

Don’t let the pain from TMD impact your life. Penn Medicine has skilled physical therapists who can assist you on your road to recovery. Talk to your health-care provider to see if physical therapy is the right option for you.