Say Goodbye to Jaw Pain: How to Relieve TMJ Pain with Simple Exercises

Temporomandibular joint (TMJ) issues can be frustrating, causing pain, clicking, and difficulty chewing. Fortunately, there are some simple exercises and techniques that can help relieve discomfort and improve jaw function. Here are three key approaches to managing TMJ pain at home:

1. Soft Tissue Massage

The first step in relieving TMJ discomfort is working on the soft tissues around the jaw. There are three primary muscles involved in jaw movement that benefit from massage:

  • Masseter Muscle: This muscle is located along the jawline. To find it, clench your jaw and feel for the muscle that pops out near your cheeks. Use your fingertips to massage this area in small circular motions, both clockwise and counterclockwise, for about 10 seconds. Gradually increase the pressure if needed but avoid causing pain.
  • Temporalis Muscle: This muscle is located above your ears. Find the temple region and move slightly backward. Massage this area in the same way, using circular motions for about 10 seconds. This muscle can often hold a lot of tension, especially if you grind your teeth or clench your jaw frequently.
  • Pterygoid Muscle: This one is a bit trickier to reach because it’s inside your mouth. Place a finger inside your cheek, near your upper molars, and press outward toward your gums. Hold this position for about 10 seconds to release tension in the internal jaw muscles. This muscle is essential for proper jaw movement and reducing clicking sensations.

2. Jaw Joint Mobilization

Improving the symmetry of your jaw’s movement can help alleviate TMJ-related discomfort. Follow these steps:

  1. Place your fingers on the sides of your jaw and slowly open and close your mouth. If you notice that one side opens before the other, that’s the side to focus on.
  2. Using the palm of your hand, apply medium pressure to the slower-moving side while opening your mouth. This helps guide the jaw to move more symmetrically.
  3. Repeat this exercise five times and reassess the symmetry of your jaw’s movement. If needed, perform another set.
  4. Try this exercise in front of a mirror to monitor your jaw movement and make necessary adjustments.

3. Jaw Strengthening Exercises

Strengthening the muscles around the TMJ can help stabilize the joint and reduce pain. Try these exercises:

  • Tongue-to-Roof Exercise: Place your tongue on the roof of your mouth and open your jaw 10 times. This engages and strengthens the jaw muscles while keeping the movement controlled and pain-free.
  • Resisted Movements: Using your hand, apply gentle resistance while moving your jaw in different directions:
    • Side-to-side (right and left): Perform 2 sets of 10 reps on each side. This helps strengthen the lateral jaw muscles, improving stability.
    • Downward opening: Perform 2 sets of 10 reps while applying light resistance under your chin to strengthen the opening muscles.
    • Isometric holds: Gently press your hand against your jaw in different directions (sideways, forward, and downward) and hold for 5-10 seconds. Repeat this for each direction.

Final Tips

  • You can repeat the soft tissue massage at the end of your exercises for added relief.
  • Be consistent with these exercises to see gradual improvements in jaw function and pain reduction.
  • Avoid excessive gum chewing and hard foods that can worsen TMJ symptoms.
    By incorporating these simple exercises into your routine, you can take proactive steps to manage TMJ discomfort, and improve jaw mobility.