If you’ve ever noticed jaw pain, headaches, or even neck stiffness after sitting at a computer all day, your posture might be to blame. Many people don’t realize how you hold your body, especially your head, neck, and shoulders, can affect your jaw health. Poor posture can worsen your symptoms if you have TMJ (temporomandibular joint) problems. If you believe your posture is connected, Dr. William Harper can address your TMJ problems in Chesapeake and Poquoson, VA.
TMJ stands for the temporomandibular joint. The small joint connects your jaw to your skull, right in front of your ears. You use it every time you talk, chew, or yawn. When this joint becomes irritated or out of balance, it can cause pain, popping or clicking sounds, stiffness, and headaches. This is called TMJ disorder, or TMD.
When you slouch or stick your head forward, like when you looking down at your phone or leaning into your computer, it puts stress on your neck and shoulders. But it also affects the position of your jaw. Poor posture can pull the lower jaw out of its natural resting position. Over time, this strains the TMJ and the muscles around it.
Poor posture can worsen your TMJ symptoms and can lead to:
Even if your jaw felt fine before, bad posture can slowly lead to more problems. Many people today may find that working on laptops or looking at a phone can worsen posture.
One of the most common posture problems is called forward head posture. This happens when your head leans forward instead of staying lined up with your shoulders. You might see this when someone is looking down at a phone, leaning over a laptop, or slouching in a chair. While it may not seem like a big deal, this small change in head position can cause big problems for your body, especially your jaw.
When your head moves forward even just one inch, your neck muscles have to work much harder to keep your head upright. Your head is heavy it weighs about 10 to 12 pounds. So, imagine holding a bowling ball close to your chest.
Now imagine holding it out in front of you with your arms extended. It’s a lot harder! That’s what your neck and shoulder muscles go through when your head is out of alignment.
This extra stress affects more than just your neck. It also strains your lower jaw and the TMJ.
The good news is that simple changes can make a big difference. Follow these tips to help improve your posture and reduce TMJ pain:
In addition to TMJ treatment, practicing good posture at home can release tension in your upper body. Feeling more relaxed in your upper body can help relax your jaw and TMJ.
Many daily routines unknowingly put extra strain on your posture and jaw. Spending long hours looking down at your phone or slouching at a computer is a major culprit. This “tech neck” position forces your jaw into an unnatural alignment, adding constant pressure to the TMJ. Try to be mindful of keeping your devices at eye level and taking frequent screen breaks.
Many people also adopt a poor posture while driving, leaning forward with their head tilted. Long commutes in this position can significantly aggravate TMJ symptoms. Adjust your seat so you can sit upright with your head against the headrest and your hands on the wheel without slumping your shoulders.
Again, the way you sleep can either help or hurt your jaw. Sleeping on your stomach is particularly hard on your neck and jaw, as it twists your head to the side for long periods. Try to train yourself to sleep on your back or side with a supportive pillow that keeps your head and neck aligned with your spine.
Incorporating a few targeted exercises into your daily routine can help strengthen the right muscles and promote better alignment. First, try sitting or standing with your shoulders relaxed. Gently pull your chin straight back, creating a “double chin” without tilting your head down. Hold for 5 seconds and repeat 10 times. This strengthens the deep neck muscles that help pull your head back into alignment.
You can also sit up straight and slowly squeeze your shoulder blades together, as if you’re trying to hold a pencil between them. Hold for 5-10 seconds and release. Repeat 10 times. This helps combat the rounded shoulders that often accompany forward head posture.
You can also rest your tongue on the roof of your mouth. Slowly open and close your mouth while keeping your tongue in place. This promotes a resting jaw position that reduces strain on the joint. Never force your jaw open or push through pain.
You might wonder what a dentist has to do with your posture. The connection is closer than you think. The position of your jaw directly influences your head and neck alignment:
If you have jaw pain or other TMJ symptoms, your posture may be part of the problem. At our office, we examine your bite, jaw movement, and posture closely. We offer custom treatments, including bite guards and posture tips, to help relieve pain and improve jaw function.
You don’t have to live with discomfort. Call Dr. William Harper’s Chesapeake, VA, dental office at (757) 785-0342 or his Poquoson, VA, office at (757) 600-6535. You can also schedule an appointment with Dr. Harper online.
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