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Easiest Jaw Exercises for TMJ Pain Relief

Easiest Jaw Exercises for TMJ Pain Relief

When we talk about dental issues, we only think of common issues like cavities & bleeding gums. However, issues like Temporomandibular joint (TMJ) disorder are still unknown to many. The less talked-about disorder affects the joint that connects your jawbone to your skull. This hinge joint allows you to talk, chew, and yawn, and when it's not working properly, it can cause a lot of discomfort. Through this blog, we focus on helping you understand what TMD (Temporomandibular joint disorder) is and how simple exercises can help you curb the pain.

What is TMJ Disorder and How is it Diagnosed?

TMJ disorder can arise from various factors, including jaw injuries, arthritis, teeth grinding, and even stress. Common symptoms include:

  • Jaw pain or tenderness
  • Pain in or around your ear
  • Difficulty chewing or pain while chewing
  • Locking of the jaw joint
  • Clicking or popping sounds when you open or close your mouth
  • Frequent headaches

If you suspect you have TMJ disorder, you must see a dentist or an oral specialist. They will perform a physical exam to assess your jaw movement and may recommend imaging tests like X-rays or an MRI to get a clearer picture of the joint.

Simple Exercises To Relieve Pain

While professional treatment is often necessary for TMJ disorder, certain exercises can help alleviate pain and improve jaw function. Here are a few you can try at home:

1. Goldfish Exercise (Full Opening)
  1. Step 1: Press your tongue gently against the roof of your mouth, just behind your front teeth.
  2. Step 2: Place one index finger on the TMJ joint (you can find it by placing your finger just in front of your ear and opening your mouth slightly) and another finger on your chin.
  3. Step 3: Keep your tongue in place and apply light pressure with your fingers, slowly open your mouth as wide as you can comfortably.
  4. Step 4: Hold for a few seconds, then slowly close your mouth.

Repeat: 5-10 times.

2. Chin Tucks
  1. Step 1: Sit or stand with your spine straight.
  2. Step 2: Gently pull your chin straight back as if you are trying to make a double chin. You should feel a stretch in the back of your neck.
  3. Step 3: Hold for a few seconds, then return your head to its normal position.

Repeat: 5-10 times.

3. Resisted Mouth Opening
  1. Step 1: Place your thumb under your chin.
  2. Step 2: Slowly open your mouth while applying gentle resistance with your thumb.
  3. Step 3: Hold for a few seconds, then slowly close your mouth.

Repeat: 5-10 times.

4. Resisted Mouth Closing
  1. Step 1: Place your index and middle fingers on your chin.
  2. Step 2: Slowly close your mouth while applying gentle resistance with your fingers.
  3. Step 3: Hold for a few seconds, then slowly open your mouth.

Repeat: 5-10 times.

5. Side-to-Side Jaw Movement
  1. Step 1: Place a thin object (like a stack of tongue depressors or a few coins) between your front teeth.
  2. Step 2: Slowly move your jaw from side to side.
  3. Step 3: As the exercise becomes easier, gradually increase the thickness of the object.

Repeat: 5-10 times on each side.

Important Considerations

  • Start slowly: If you're new to these exercises, begin with a few repetitions and gradually increase the number as you feel more comfortable.
  • Listen to your body: If you experience any pain during these exercises, stop immediately and consult your dentist.
  • Consistency: Aim to perform these exercises regularly, ideally a few times a day, to reap the maximum benefits.

Finding Long-Term Relief

While these exercises can provide relief from TMJ pain, they do not provide a full-fledged cure. It's essential to consult with a qualified dentist or oral specialist to determine the underlying cause of your TMJ disorder and receive appropriate treatment. They may recommend:

  • Oral splints or mouthguards: These appliances help reposition your jaw and reduce teeth grinding.
  • Medications: Pain relievers, muscle relaxants, or anti-inflammatory drugs can help manage pain and inflammation.
  • Therapies: Physical therapy, massage, or relaxation techniques can help improve jaw function and reduce stress.

In some severe cases, surgery may be necessary to correct structural problems in the jaw joint.

Conclusion

Managing TMJ isn’t that challenging; seek professional treatment with a consistent exercise routine, and you can effectively get over it. If you're experiencing jaw pain or symptoms of TMJ, then consult the dentists of Omkaranand Dental— they have the best team of dentists in Bistupur. Feel free to get in touch with them.