Temporomandibular joint (TMJ) pain affects millions of people, leading to discomfort, difficulty with daily activities, and reduced quality of life. Understanding the habits exacerbating this pain is key to managing symptoms and finding relief. In this post, we will discuss 12 common habits that can worsen TMJ pain, offering practical advice on how to avoid them. We’ll also explore TMJ treatment options that may help reduce discomfort and improve overall jaw health.
Understanding TMJ and How It Affects Your Life
What is TMJ?
The temporomandibular joint (TMJ) is the hinge connecting the jawbone to the skull, allowing essential movements such as chewing and speaking. When this joint is affected by disorders, it can lead to pain, stiffness, and limited jaw mobility. TMJ disorders can be caused by a variety of factors, including stress, injury, or poor posture, and they often lead to chronic discomfort.
Common Symptoms of TMJ Disorders
TMJ disorders often have a variety of symptoms. Common signs include jaw pain or tenderness, difficulty opening the mouth, headaches, earaches, and a popping or clicking sound in the jaw. Due to the interconnectedness of the muscles involved in jaw movement, people may also experience neck or shoulder pain in some cases.
TMJ Treatment Options
Several treatment options are available for those suffering from TMJ pain. Noninvasive treatments such as physical therapy, jaw exercises, and the use of mouthguards or splints can help manage symptoms. Medical professionals may recommend medications, injections, or even surgery in more severe cases. It is important to consult a healthcare provider to determine the most appropriate treatment plan based on the severity of the disorder.
Poor Posture and TMJ Pain
How Bad Posture Affects Your Jaw
Poor posture can significantly impact the temporomandibular joint. Slouching or leaning forward while sitting or standing can place unnecessary strain on the muscles and ligaments surrounding the jaw. This misalignment can cause or worsen TMJ symptoms as the neck, shoulders, and jaw muscles become tense and fatigued. Over time, poor posture can lead to chronic pain and discomfort.
Correcting Your Posture for TMJ Relief
Proper posture is essential for reducing TMJ pain. To improve posture, individuals should ensure their head is aligned with the spine and avoid slouching. When sitting, keep the shoulders back and the feet flat on the floor, providing the spine is straight. Additionally, ergonomic adjustments to workspaces, such as using chairs that support the lower back and keeping screens at eye level, can reduce strain on the body and alleviate TMJ discomfort.
By making small changes to posture throughout the day, people can experience less pressure on the jaw and reduce the intensity of TMJ pain.
Teeth Grinding and Jaw Clenching
The Impact of Teeth Grinding on TMJ
Teeth grinding, also known as bruxism, is one of the most common habits that worsen TMJ pain. People often grind their teeth unconsciously during sleep or in response to stress. This excessive pressure on the teeth and jaw can lead to wear and tear on the teeth, as well as inflammation and pain in the temporomandibular joint. Over time, this constant pressure can result in significant TMJ damage.
How to Stop Clenching Your Jaw at Night
Jaw clenching and teeth grinding are often habits developed during sleep, making them difficult to control. One of the most effective solutions is using a custom-fitted mouthguard or splint. These devices are designed to protect the teeth from grinding and reduce the strain on the jaw. A dentist can help create a mouthguard that fits comfortably and offers the necessary support to prevent further damage to the TMJ.
Additionally, relaxation techniques such as deep breathing exercises or meditation before bed can help reduce stress, which may reduce the urge to clench or grind the teeth at night.
Using Mouthguards for Protection
Mouthguards are a simple and effective solution for individuals who grind their teeth at night. By providing a protective barrier between the upper and lower teeth, mouthguards can reduce the pressure placed on the jaw, minimizing the impact of bruxism on the temporomandibular joint. For the best results, getting a custom-fitted mouthguard from a dentist is important to ensure a comfortable and secure fit.
Addressing these habits can help individuals reduce the strain on their jaw and manage TMJ pain more effectively. The next sections will explore other habits that can exacerbate TMJ discomfort and offer strategies for improvement.
Chewing Gum Too Frequently
How Constant Chewing Can Exacerbate TMJ
While chewing gum may seem like a harmless activity, it can significantly worsen TMJ pain, especially when done frequently. The repetitive motion of chewing places continuous strain on the jaw muscles and temporomandibular joint. Over time, this can lead to muscle fatigue, increased tension, and heightened discomfort in those already suffering from TMJ disorders. Additionally, prolonged gum chewing can irritate the surrounding tissues, exacerbating inflammation and pain.
Alternatives to Chewing Gum
To avoid aggravating TMJ pain, limiting or eliminating gum chewing is best. Instead, try alternatives such as sucking on a sugar-free lozenge or enjoying soft foods that don’t require excessive jaw movement. For those who rely on gum as a stress reliever, consider incorporating relaxation techniques such as deep breathing or mindfulness to reduce tension without stressing the jaw.
Eating Hard or Tough Foods
Foods That Can Put Excess Pressure on the Jaw
Hard, tough, or chewy foods can significantly contribute to TMJ pain. Eating foods like raw vegetables, tough meats, or hard candies can force the jaw to exert excessive pressure, triggering or worsening pain and inflammation in the temporomandibular joint. Constantly biting and chewing such foods can increase the likelihood of jaw strain and discomfort, especially for those with pre-existing TMJ issues.
How to Modify Your Diet for TMJ Relief
Individuals suffering from TMJ pain should consider switching to a diet that minimizes strain on the jaw. Soft foods such as mashed potatoes, yogurt, smoothies, and soups are ideal alternatives. By avoiding foods that require excessive chewing, the jaw can rest and recover, which may help alleviate TMJ symptoms. Cutting food into smaller, bite-sized pieces is also beneficial to make eating easier and reduce unnecessary jaw movements.
Excessive Jaw Movements and Yawning
How Large Yawns Can Aggravate TMJ
Yawning is a natural, involuntary action, but wide or excessive yawning can put undue stress on the temporomandibular joint. Opening the mouth wide can stretch the jaw muscles and ligaments, leading to increased tension and pain in those with TMJ disorders. Repeated large yawns or overstretching the jaw can also worsen inflammation in the joint, intensifying TMJ discomfort.
Limiting Jaw Movement for TMJ Pain Management
It’s helpful to try yawning more gently to reduce the strain caused by yawning. If yawning becomes painful or uncomfortable, individuals can try to control the movement by placing a hand on the chin and limiting the jaw’s range of motion. Additionally, keeping the jaw relaxed and avoiding wide, exaggerated yawns can minimize the risk of aggravating TMJ symptoms.
Stress and Anxiety: The TMJ Connection
The Role of Stress in TMJ Disorders
Stress is a common trigger for TMJ pain, as it can lead to unconscious teeth grinding, jaw clenching, and muscle tension. Individuals under high stress are more likely to develop habits that contribute to TMJ disorders, such as clenching the jaw or tightening the facial muscles. Over time, this can lead to chronic pain and stiffness in the jaw, neck, and shoulders.
Relaxation Techniques to Ease TMJ Pain
Managing stress is a critical component of TMJ pain relief. Yoga, meditation, and deep breathing exercises can help reduce stress and promote relaxation. Incorporating these techniques into your routine can help prevent stress-induced jaw clenching and reduce the likelihood of TMJ flare-ups. Additionally, engaging in hobbies or activities that promote relaxation, such as reading or taking walks, can also be beneficial in managing overall stress levels.
Addressing these habits and taking steps to prevent them from aggravating TMJ pain is essential for improving quality of life. In the following sections, we will continue to discuss additional habits that can contribute to TMJ discomfort and explore practical strategies for managing pain.
Sleeping on Your Stomach or Side
Why Sleep Position Matters for TMJ
The way you sleep can directly impact the severity of TMJ pain. Sleeping on your stomach or side can place added pressure on your jaw, especially if your head is turned to one side for an extended period. This misalignment can strain the muscles and ligaments of the jaw, exacerbating pain and discomfort. Additionally, sleeping in these positions can contribute to poor posture throughout the night, which further aggravates TMJ symptoms.
Ideal Sleep Positions for TMJ Relief
For better TMJ management, sleeping on your back with your head supported by a proper pillow is recommended. This position helps keep the spine and jaw aligned, reducing strain on the temporomandibular joint. If you struggle with sleeping on your back, try using a pillow that supports the neck in a neutral position to reduce the tendency to turn your head. You may also benefit from using a contoured pillow to maintain proper alignment while sleeping.
Using Poor Pillow Support
The Importance of Proper Pillow Support for TMJ
Using the wrong pillow can contribute to TMJ pain, especially if it fails to support the neck and head properly. A pillow that is too high, too firm, or too flat can place strain on the jaw muscles and joints, exacerbating TMJ symptoms. The key to preventing this is ensuring that the pillow keeps the head and neck aligned with the spine, providing proper support to reduce unnecessary pressure on the jaw.
Choosing the Right Pillow for TMJ Pain
A pillow explicitly designed for TMJ sufferers often provides extra support for the neck and head. Look for options that maintain the natural curve of the cervical spine while allowing for comfortable head positioning. Memory foam pillows or orthopedic pillows are great options, as they provide firm yet comfortable support. Testing different pillows can help find the best choice to support a neutral sleeping position and alleviate TMJ-related pain.
Smoking and TMJ Pain
How Smoking Affects Jaw Health
Smoking can contribute to TMJ pain in a variety of ways. The chemicals in tobacco can reduce blood flow to the muscles and tissues surrounding the jaw, impairing healing and increasing the risk of inflammation. Additionally, smoking can exacerbate stress, leading to jaw clenching or teeth grinding, both of which are known to worsen TMJ pain. Smokers may also experience slower recovery from TMJ injuries or treatments due to compromised circulation.
Benefits of Quitting Smoking for TMJ Relief
Quitting smoking offers numerous benefits for TMJ sufferers. By eliminating the harmful effects of tobacco on the jaw, individuals may experience reduced inflammation, better blood circulation, and faster healing. Furthermore, quitting smoking can help manage stress and anxiety levels, further reducing the risk of jaw clenching or teeth grinding. For those struggling to quit, seeking professional guidance or support can be an effective way to reduce both the health and TMJ-related risks associated with smoking.
Ignoring TMJ Pain Symptoms
Why It’s Important to Seek Treatment Early
Many people ignore the early symptoms of TMJ pain, hoping it will go away on its own. However, ignoring TMJ symptoms can lead to more severe issues over time, such as permanent damage to the joint, muscle degeneration, and chronic pain. Seeking treatment early can help prevent the worsening of symptoms and improve the chances of successful management through conservative treatments.
The Risks of Untreated TMJ Pain
Untreated TMJ pain can progress to more complex problems, including difficulty with eating or speaking, severe headaches, and neck pain. Early intervention, such as visiting a healthcare provider for evaluation and treatment options, can prevent the condition from worsening and help manage symptoms before they escalate.
Overexertion and Heavy Lifting
How Heavy Lifting Can Strain Your Jaw
Excessive physical strain from heavy lifting or intense physical activity can significantly impact the jaw. Individuals may inadvertently tense their jaw or neck muscles when lifting heavy objects, leading to TMJ pain or discomfort. The additional muscle tension can place stress on the jaw, especially if done repeatedly.
Tips for Avoiding TMJ Flare-Ups During Physical Activity
To prevent exacerbating TMJ pain during heavy lifting or strenuous physical activity, it’s important to maintain proper posture and technique. Avoid holding your breath while lifting, as this can increase pressure on the neck and jaw. Instead, focus on deep breathing and try to stay relaxed. If you notice jaw tension, take a break and stretch the muscles in your neck and jaw to relieve the pressure.
Not Taking Regular Breaks from Screen Time
The Impact of Extended Screen Time on Your Jaw
Long hours spent in front of screens—whether working on a computer, looking at a phone, or watching television—can contribute to TMJ pain. The posture often adopted while using screens, such as leaning forward or tensing the shoulders, can put additional strain on the jaw and neck. Clenching the jaw or engaging in subtle jaw movements while focusing on a screen can worsen TMJ discomfort.
How to Manage Screen Time for TMJ Pain Prevention
To avoid worsening TMJ pain from screen time, taking regular breaks throughout the day is essential. The 20-20-20 rule—take a break every 20 minutes and look at something 20 feet away for at least 20 seconds—helps reduce eye strain and encourages better posture. When working on a computer, ensure your screen is at eye level to avoid leaning forward. Take a short walk every hour to relieve jaw, neck, and shoulder tension.
Contact Sleep Better Columbus for TMJ Pain Relief Today
If you are struggling with TMJ pain, don’t wait to seek help. Contact Sleep Better Columbus to explore treatment options tailored to your needs. Our team can assist you in managing TMJ symptoms and improving your overall quality of life.
