TMD is a complex problem, and in most cases, the best way to find relief is to seek the help of a qualified dental professional. However, there are things you can do on your own to supplement your professional care or tide you over until you can make an appointment with a local TMJ expert. Let’s talk about some simple at-home remedies that can provide TMD relief.
Adjust Your Eating Habits
Eating tough and chewy foods can place extra stress on your TMJ, thereby exacerbating your pain. Try to stick to items that are easy to chew and swallow, such as brothy soups, soft breads, protein shakes, and similar items. If you do eat relatively tough foods, cut them into small pieces before putting them in your mouth. Also, try to avoid foods that require you to open your mouth wide, such as tall sandwiches.
Work on Your Posture
Poor posture and TMD often go hand in hand. Try to keep your shoulders back, and avoid looking down for long periods of time (for example, when you are scrolling on your phone). Your ears should be directly above the middle of your shoulders.
If you have control over your work environment, you may want to consider investing in ergonomic furniture, including a high-quality chair and a desk whose height you can adjust.
Try Heat and Ice Therapy
A combination of heat, exercise, and ice can do much to relieve pain in overworked facial muscles. Start by applying moist heat to the sides of your face and your temples for 10 minutes. Afterward, use your hands to gently stretch out your jaw muscles. Follow-up with 5 – 10 minutes of ice application.
Take Medications as Necessary
While you don’t want to develop a dependency on pain relief medications, it is fine to use them occasionally. For example, you might use an anti-inflammatory like ibuprofen to relieve muscle aches and swelling.
Prescription medications might also help. For example, a muscle relaxant or anti-anxiety medications could help to reduce teeth grinding, which is a common contributor to TMD pain.
Relax
In some cases, a stressful lifestyle contributes to problems with the TMJ. While some people might require professional help to deal with anxiety or stress, others can benefit greatly by rearranging their schedule to include more activities that help them relax. For example, you might engage in some recreational reading, go for a pleasant stroll, or take a relaxing hot bath.
At-home TMD remedies can provide a degree of relief from jaw soreness and related symptoms. Using them along with professional treatment may be just what you need to enjoy a healthy and pain-free jaw joint.
Meet the Practice
Dr. Erin Page is the TMJ/TMD expert at Capital Smiles. If you are struggling with persistent jaw pain, she would be happy to consult with you and recommend your next steps on your path to finding long-term relief. For example, she might suggest that you get BOTOX® injections or use a custom nightguard to help relax your facial muscles. To learn more about them and how she may be able to serve you, contact us at 518-374-0317.