Temporomandibular Joint Dysfunction Self-Care

Temporomandibular joint dysfunction (TMJD) also known as temporomandibular disorder (TMD) is a condition that affects the temporomandibular joint (TMJ), the joint between the skull and jaw. The TMJ is responsible for speaking and chewing. TMJ is considered to be one of the most common conditions in the United States, affecting about 10 million people. With many suffering in silence not knowing there is temporomandibular joint dysfunction self-care you can do.

Symptoms of TMJD include clicking, popping, or grinding sounds when opening or closing the mouth. This can cause pain, headaches, earaches, difficulty chewing, and other symptoms. Temporomandibular joint dysfunction self-care should start with a visit to your dentist or doctor to determine the underlying cause. Your proposed treatment will depend on the severity of the condition.

There are many care options for TMJD sufferers, including exercises, medication, and treatments with surgery or injections. In many cases, your dentist will recommend several at-home therapies. This article provides many of the most common and effective at-home, temporomandibular joint dysfunction self-care. Be sure to check with your doctor before trying any of these remedies or starting any exercise program.

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There are many natural methods for TMJD pain relief. Many people with TMJD use self-care methods to manage their symptoms, such as our list of 5 below. However, not all self-care methods are effective for everyone with TMJD. Some people may find relief from certain self-care methods while others do not. Here are 5 methods to treat TMJD naturally:

1. Ice – Ice packs are useful for reducing inflammation and temporarily relieving the pain of TMJD. (Ice pack for TMJ)
2. Heat – Heat packs can help soothe and relax sore facial muscles. (Heat pack for TMJ)
3. Trigger Point Massage – TMJ pain can often be relieved with a simple technique that involves placing one hand over the affected area and gently pressing.
4. Soft Foods – Eat soft foods to give your jaw and related muscles a rest.
5. Reduce your stress levels with relaxation, meditation, therapy, or making life changes.

Check with your doctor before starting any exercise program. Although you may be able to perform these exercises yourself, your doctor may recommend differently.

1. Resisted open exercise
2. Resisted close exercise
3. Relaxed jaw exercise
4. Goldfish exercise
5. Chin tuck exercise
6. Side-to-Side Exercises
7. Back-and-forth exercise

Start with basic natural remedies such as rest, ice, and exercise. Then try more specialized care including over-the-counter or prescription medications.

How to relieve TMJD pain using over-the-counter (OTC) medications

Many OTC nonsteroidal anti-inflammatory drugs (NSAIDs), topical pain relievers, and supplements can help with TMJD symptoms including:

• ibuprofen (Advil, Motrin, IBU) (generic ibuprofen)
• aspirin
• naproxen (Aleve)
• Glucosamine and Chondroitin
• Topical capsaicin

* Check with your doctor before trying any supplements that can have serious interactions with other medications you are taking.

Prescription Medications for TMJD pain

While you may prefer to avoid prescription medications your healthcare provider may recommend them as an integral part of your treatment plan. Your dentist or doctor may also add prescription medications for your treatment such as:

• NSAIDs (celecoxib (Celebrex))
• corticosteroids (dexamethasone, prednisone)
• benzodiazepines (alprazolam (Xanax), lorazepam (Aivan), diazepam (Valium), and clonazepam (Klonopin))
• selective serotonin reuptake inhibitors (SSRIs) (fluoxetine, escitalopram (Lexapro), citalopram (Celexa))
• opioids (carisoprodol (Soma), fentanyl, hydrocodone (Vicodin), oxycodone (OxyContin, Percoset), codeine, morphine))
• muscle relaxers (tizanidine (Zanaflex), cyclobenzaprine (Flexeril), methocarbamol (Robaxin), orphenadrine (Norflex), metaxalone (Skelaxin))
• tricyclic antidepressants (amitriptyline, nortriptyline (Pamelor), desipramine (Norpramin))
• selective serotonin reuptake inhibitors (SSRIs) (fluoxetine (Prozac), sertraline (Zoloft, paroxetine (Paxil, Pexeva))
• serotonin-norepinephrine reuptake inhibitors (SNRIs) (duloxetine (Cymbalta, Irenka), desvenlafaxine (Pristiq), venlafaxine (Effexor), milnacipran (Savella))
• anticonvulsants (pregabalin (Lyrica), gabapentin (Neurontin))
• cannabis

*Make sure you are aware of the long-term effects and maximum dosages of any OTC medications you regularly take.

How to get a good night’s sleep with TMJD

If you are experiencing TMJD symptoms that interfere with your quality of sleep, there are a few things that you can do to self-care and help relieve your symptoms as part of a nighttime routine. For TMJD, sleep is an important part of the treatment process and it is important to get adequate rest.   The following sleep habits can help you get a good night’s rest:

1. Take an 8-hour pain reliever
2. Perform a few of the TMJD pain exercises for relief
3. Apply cold therapy for 15 – 20 minutes
4. Apply heat therapy for 5 – 10 minutes
5. Apply topical capsaicin being careful not to get it near your eyes, nose, or mouth
6. Wear a night guard

Ways to improve your overall TMJ health

Improving your overall health is important for both short-term and long-term TMJ health.

1. Eat a balanced and healthy diet. Make sure to include plenty of fruits, vegetables, whole grains, and low-fat proteins in your daily routine. This will help improve your overall health and provide the nutrients your body needs to function properly at the jaw joint.
2. Drink lots of water.
3. Get regular exercise. Regular physical activity is important for people with TMJD, as it helps improve your overall health and help you lose weight. It can also improve muscle tone, which will help improve joint mobility.
4. Take a daily multivitamin and mineral supplement or eat a diet rich in minerals and vitamins.
5. Get regular care for your TMJD through your dentist, doctor, or specialist.
6. Build a support system to help you alleviate stress.
7. Keep a journal to document your experiences with TMJD.

With time and attention, your TMJD symptoms can resolve without lasting effects. There are many support groups and online resources to turn to in your journey. Don’t hesitate to reach out to your healthcare providers too. You do not need to suffer in silence. There is help and the condition is much more common than you may realize. If your TMJD is stress-induced, it is just a matter of time before more physical symptoms of stress manifest. Making it even more important to seek treatment sooner rather than later. Even if the most effective treatment turns out to be with a therapist. If you want more self-care resources check out the beginning of our self-care series, Self-care means giving yourself permission to pause.