
5 Ways To Reduce TMJ Pain At Home

Hi I’m Siti-Salamah Salie and I’m one of the massage therapists at Lushington Chiropractic Clinic, your Eastbourne chiropractor.
Welcome to our blog on TMJ (temporo-mandibular joint) pain, or jaw pain in layman’s terms.
TMJ pain refers to discomfort in the temporomandibular joint, which connects the jaw to the skull. This condition can manifest as jaw pain, headaches, earaches, and difficulty in chewing or speaking. The symptoms often arise from stress, injury, or arthritis, leading to stiffness or a clicking sound when moving the jaw.
TMJ pain can significantly affect daily life by hindering basic activities like eating and talking, and it can also disturb sleep due to persistent discomfort. I have trained in specialist massage techniques to relieve the pain that TMJ stiffness causes, and here at Lushington Chiropractic in Eastbourne I offer appointments 3 days a week.
Between sessions, or if you are looking for more ways to help yourself, there are several things you can do to help reduce the TMJ pain you are feeling at home:
1. Self Care & Mindfulness
Self care is a simple concept – taking the time out from your busy routine to indulge yourself in some way – but one that we often overlook. Self care is different for different people; it may be taking time to listen to your favourite music, read a book or indulge in a relaxing bubble bath. For some it’s taking exercise or a physical pampering session.
Meditation and mindfulness are increasingly becoming popular ways of combating the stress and strain of modern life, as well as boosting mental clarity and focus. Mind Clear has some useful information on meditation and Headspace has a short and easy to use introduction to meditation and mindfulness.
Taking a “digital detox” can also be a really useful tool in de-stressing ourselves. If you are able to take a complete break from devices every few months then great, or if you aren’t able to do that then just being mindful of your posture while using devices can make a difference to stress and tension too.
Spending time in nature is a great way to take some time for yourself, reduce stress and escape from the hustle and bustle of modern life. See our other blog written by Lushington chiropractor and clinic director James Revell on the benefits of walking in the countryside HERE.
Whatever self care looks like for you, it can enhance overall happiness and good health, and reduce stress and anxieties. So consider adding a regular self care session into your week. Self care Sunday anyone?
2. Yin Yoga
Yin yoga is a gentle yoga technique, good for when you want to calm the mind and gently stretch your body. It has been shown that relief from jaw symptoms can be enhanced by working the muscles of the pelvis and hips, as well as the muscles of the head, neck and jaw.
Two Yin yoga poses can be particularly beneficial:
Reclining Pigeon – For your hips and glutes
- Lie on your back, knees bent and soles of feet on the floor.
- Cross right foot over left knee, with right knee sticking out to the side.
- Keep right foot flexed to maintain integrity of knee.
- Reach behind left hamstring and hug left knee towards your chest as you open your right knee.
- Hold for 30 seconds-2 minutes on each side, depending on your flexibility.
- Tip: Keep your head flat on the floor by tucking your chin down.
- See HERE for more guidance on this pose.
Reclining Twist
- Lie down on your back.
- Bend knees and put soles of feet on floor, with knees pointing to the ceiling.
- Press into feet, lifting hips slightly off the floor. Shift them about 1 inch to your right (ensuring your hips stack one on top of the other when you move into the twist).
- Exhale, drawing your right knee into your chest and extending your left leg flat onto the floor. Keep your left foot actively flexed throughout the pose. Inhale.
- Exhale and cross right knee over your midline to the floor on the left side of your body. Your right hip is now stacked on top of the left.
- Open your right arm to the right, keeping it in line with your shoulders. Rest left hand on right knee or extend it to make a T-shape with your arms. Turn your palms to the ceiling.
- Turn your head to the right, looking over your shoulder to your right fingertips (skip this step if it feels uncomfortable).
- Hold pose for 5-10 breaths. To come out of the pose, inhale and roll onto your back, drawing your right knee into your chest. Release both legs to the floor to neutralise your spine for several breaths.
- Repeat for the other side.
- See HERE for more guidance on this pose.
3. Tongue Training
Correctly anchoring your tongue can help your head, neck and jaw muscles to relax and get the rest they need. The following 2 minute exercise is best performed when you are relaxed but sitting upright, such as just before bed:
- Close your mouth, ensuring teeth are touching, but do not clench your teeth. Rest the tip of your tongue on your palate, just behind your upper front teeth.
- Run the tip of your tongue backwards towards the soft palate at the back of your mouth, keeping your teeth together.
- Hold your tongue as far back in this position as it will go, keeping contact with the soft part of your palate, and slowly open your mouth until you fell your tongue starting to pull away. Stay in this position for a few seconds, then close your mouth and relax.
- Repeat slowly for no more than 5 minutes.
As you open the mouth you should feel some tension under your chin and also in the back of your neck. You can look into a mirror while performing the exercise in order to ensure that your lower jaw moves vertically downwards without the teeth going off to one side.
If you are performing the exercise correctly then there should be no clicks or noise from the joints. If you experience joint noise then try again, practising the exercise and adjusting your position until it is click-free.
4. Self-massage & Heat Therapy at Home
Using a foam roller can get rid of adhesions in your muscles and connective tissue, as well as increasing blood flow, improving mobility and aiding recovery. I recommend rolling your feet, hips, shoulders and back to help reduce TMJ pain at home.
Heat is another treatment you can use at home to ease sore joints and muscles. Use a reusable heat pack or hot water bottle on the jaw and temporalis muscles on the side of the head (your temples) when you feel tired or tight in that area.
5. Sleep Position
The best way to sleep, not just for your jaw but your entire body, is on your back. This allows the face, neck and jaw muscles to be in a more natural, relaxed position while you sleep. If you can’t sleep on your side (or your partner won’t allow it!) then supporting your head, neck and body as much as you can while sleeping will help. A pillow between the legs keeps your spine in a neutral position, and a good quality orthopaedic pillow for your head is a must for supporting the face, neck and jaw muscles. Here at Lushington we recommend the Royal Rest pillow, and you can pick one up in the clinic if you wish. We even let you try it out in one of our treatment rooms.
If you need specific advice about your sleeping position or want to discuss your limitations then please just ask! And if you want to read our blog on sleep positions then click HERE.
Thank you for reading, and if there’s anything more I can do to help then please get in touch.
Siti-Salamah
Massage Therapist
Lushington Chiropractic Ltd
30 Lushington Road,
BN21 4LL
01323 722499
www.lushingtonchiropractic.com
Award-Winning Care to Over 10,000 Local People
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