The temporomandibular joints are essential joints which when pain while chewing, talking, and other motions mean that you may have a TMJ disorder. In case of Chronic temporomandibular joint (TMJ) pain,you must immediately consult an expert.
Essential Exercises to Alleviate TMJ Pain
A doctor may suggest few exercises that can actually relieve TMJ pain.You may try massaging the painful area for relief. This helps reduce the tension and pain in joint and the muscles.
Strengthening Exercises to Support Jaw Muscles
Firstly place a thumb under your chin; now push your chin downward. Continue to open your mouth to the force applied by your thumb. Hold it for 5-10 seconds.
Secondly, open your mouth, now put the index finger between your chin and lower lip now push it inward while closing your mouth.
Relaxation Techniques for TMJ Pain Relief
- First, you can try to slowly inhale which can allow your chest to expand. Now exhale slowly Repeat this 5-10 times.
- Second, try sitting comfortably with some support, now tense and release tension from each muscle. You can try this with feet to work upwards to the head.
Stretching Exercises to Improve Jaw Mobility
- You can place the tip of your tongue on the roof of your mouth and then open mouth as wide as you can. Continue this for 5-10 seconds.
- Try closing your mouth with your head facing straight ahead now see to right with your eyes. Try to extend your lower jaw to the left and hold this position for 5-10 seconds. Repeat this position on the opposite side.
Additional Methods for Managing TMJ Pain
- You may apply an ice pack for relief.
- Mon-steroidal anti-inflammatory drugs (NSAIDs) can be used as per suggestion.
- You may massage the neck and head muscles.
- Try controlling stress and anxiety.
- Meditation and therapy may also help.
Common Causes of TMJ Disorders
- Dislocated joint
- Irregularity in tooth and jaw alignment
- Arthritis
- Muscle tension
- Teeth clenching
Preventative Measures to Avoid TMJ Pain
- Take proper dental care
- Go for a regular dental checkup
- Avoiding chewing gum
- Avoid hard foods
