Are you experiencing TMJ pain, also known as Temporomandibular Joint pain, where the pain is shooting from your jaw to your temple and ear? Your jaw locks, making movement unbearable. Unable to find relief, you endure hours of agony, feeling overwhelmed and exhausted. Tears flow as you hope for respite and a better day ahead.
We understand that it can be cruel when the TMJ pain hits hard. It can make simple things complicated, like chewing, yawning, and even talking. In this case, it becomes very important to do something that can relieve this TMJ pain.
So we have come up with an article highlighting the five effective exercises for TMJ pain relief. Before any further delay, let’s discuss those exercises.
However, before starting to do these exercises, it is best to have a consultation with a doctor or physical therapist, and for that, ASAP Rehab and Performance is there for you.
Top Five Exercises for TMJ Pain Relief
Resisted Mouth Closing:
Resisted mouth closing involves applying light pressure to your chin while closing your mouth.
- Place your thumbs under your chin.
- Put your index fingers between your lower lip and chin.
- Use your fingers and thumbs to gently push downward on your chin as you close your mouth.
The exercise helps relieve TMJ pain by strengthening jaw muscles and promoting proper alignment and function of the jaw joint.
Resisted Opening Mouth:
A person can also apply gentle pressure to the chin while opening their mouth. To perform the exercise:
- Place two fingers under your chin and open your mouth slowly while gently pressing with the fingers.
- Hold for 3-6 seconds.
- Close your mouth slowly.
This exercise helps relieve TMJ pain by stretching and relaxing the jaw muscles, promoting flexibility and reducing tension.
Side-Side jaw movement:
This exercise involves moving the jaw from side to side to strengthen the muscles:
- Place a small object, like two tongue depressors, between your front teeth and bite down gently.
- Move your jaw slowly from side to side.
- Gradually increase the thickness of the object as the exercise becomes easier.
This exercise helps alleviate TMJ pain by promoting jaw muscle strength, flexibility and improving the range of motion in the jaw joint.
Tongue Up:
- Place the tip of your tongue on the roof of your mouth, just behind the front teeth.
- Apply gentle pressure and hold for a few seconds.
- Repeat the exercise multiple times throughout the day.
This exercise helps strengthen the muscles of the tongue and can contribute to better jaw alignment and relief from TMJ pain.
Forward Jaw Movement:
- Sit in a comfortable position with your mouth slightly open.
- Slowly move your lower jaw forward as far as you comfortably can.
- Hold the position for a few seconds.
- Return your jaw to the starting position.
- Repeat the exercise several times.
This exercise helps improve the flexibility and mobility of the jaw joint, relieving TMJ pain and promoting better jaw alignment.
When is the Right Time to Contact a Doctor?
If you have TMJ disorder pain, it’s important to talk to a doctor about treatment options. They might suggest seeing a physical therapist who can create a customized exercise program to improve jaw strength and flexibility.
Or in some situations, individuals don’t find these exercises worth it, or these exercises don’t work for them. In such cases, doctors may recommend medications or other therapies to alleviate the pain.
Conclusion :
Exercises for TMJ pain are usually safe and can help reduce symptoms for many people. You can easily do them at home every day.
But still, it’s better to play the safe side by consulting a doctor at least once. You can come to us at our doctors, as they will guide you through the process of TMJ exercises, medications, and therapies.
