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Life can be unexplainably hard without the temporomandibular joint or TMJ. After all, these joints help you move your jaw. In the case of TMJ disorder, the muscles and ligaments surrounding the TMJ swell up causing pain and difficulty in chewing, grinding teeth, swallowing or laughing. TMJ pain takes a toll on your daily life. But, the good news is that you can relieve the TMJ pain through some effective steps without having to go under the knife. Let’s check those out.

How to Manage TMJ Pain?

The most common causes of TMJ pain are acute trauma, stress, arthritis, an improper bite, etc. It is, however, better to consult with a physiotherapist first to learn the exact cause of the TMJ pain for a more effective treatment.

Here are five ways you can recover from TMJ pain: 

  1. Talk to a physiotherapist

At times, the symptoms of TMJ disorder may go away after a few hours. You should contact a physiotherapist or chiropractor if the symptoms persist for a day or two. The physiotherapist determines the exact source of the pain. Then they prepare a set of exercises that help relieve the pain and help you get rid of the condition.

In short, recovering from TMJ pain is quicker under the supervision of a professional physiotherapist. 

  1. Rest your jaw as much as possible

The TMJ pain makes it harder to chew, smile, laugh or even yawn. It limits the movement of jaw muscles.

Listen to your body. Do not force it to do something it cannot do at the moment. If you find it hard to move the jaw, you don’t have to. Rest it as much as possible. Keep the muscles around the joints relaxed.

  1. Practise physiotherapy exercises

Physiotherapy exercises can help you recover from TMJ pain. Here are some exercises that help:

  • Resist mouth-closing and mouth opening
  • Tongue lifts
  • Jaw slides side to side
  • Jaw forward movement
  • Oxford University Hospitals Exercise

Talk with your physiotherapist to know which exercise is right for you.

  1. Get good sleep

Many may not know but your sleeping posture can make the TMJ pain worse. You should support your neck while sleeping using pillows. Also, sleep on your back instead of your stomach. Avoid keeping your hand on the jaw if you sleep on your side.

  1. Correct posture

The TMJ pain often occurs due to spinal misalignment. Thus, the right posture is very important whether you are sitting, sleeping or standing.

A chiropractor can help you correct your posture through a set of exercises. Besides chiropractic care, you can choose a chair with the right support while working over desktops. Keep a pillow behind your back if you are sitting ideally.

Final Thoughts,

The TMJ pain affects your daily healthy life. It may take a lot of effort to make even the simplest jaw movements. The above-mentioned tips can however help you manage the pain and live healthily.

Looking for a Physiotherapist to Relieve TMJ Pain?

Our experienced physiotherapists analyze your shoulders, neck and thoracic spine to detect the cause of the TMJ pain. This helps us customize an effective exercise regime specific to your condition. Get in touch with us if you are suffering from TMJ pain.