Temporomandibular Joint (TMJ) disorder can be a painful and frustrating condition that affects the jaw joint and surrounding muscles. Symptoms often include jaw pain, clicking or popping sounds, difficulty chewing, and even headaches or earaches. Although some cases of TMJ disorder come from injury or underlying medical conditions, you can prevent many instances with a few lifestyle adjustments and mindful habits.
You might not think about it, but your posture has an effect on your jaw. Slouching or hunching over your computer or phone can strain your neck and shoulders. This tension can then spread to your jaw and throw it out of alignment.
To help your jaw, try to sit up straight with your shoulders back and your head balanced over your spine. When you’re at a desk, make sure your screen is at eye level so you don’t have to bend your neck.
Grinding your teeth or clenching your jaw (a habit called bruxism) is a major cause of TMJ problems. People often do this when they’re stressed, even in their sleep, without knowing it. If you wake up with a sore jaw or headache, you might be grinding your teeth.
A dentist can fit you for a custom night guard to wear while you sleep. During the day, try to notice if you’re clenching your jaw and make a conscious effort to keep it relaxed.
What you eat can impact your jaw. Hard, crunchy, or chewy foods can put a lot of stress on your jaw joint. Try to avoid things like gum, hard candy, tough meats, and crunchy snacks.
Instead, choose softer foods and cut your food into small pieces. Also, try to chew evenly on both sides of your mouth instead of favoring one side, which can strain the joint.
Stress is a huge trigger for TMJ pain because it makes all your muscles tense, including those in your jaw. Finding healthy ways to relax can improve your symptoms. Activities like meditation, deep breathing, yoga, or even just going for a walk can reduce tension throughout your body and your jaw.
Sometimes we overwork our jaws without realizing it. Chewing gum all day, talking for hours, or other repetitive motions can tire out the jaw muscles. Try to be aware of these habits. If your jaw feels tired or sore, it’s telling you it needs a rest. Try to limit these activities and let your jaw relax.
If your jaw starts to feel sore, makes popping sounds, or feels stiff, don’t just ignore it. Seeing a dentist or doctor early can stop a small problem from becoming a big one. They can figure out what’s causing the issue and suggest simple changes or treatments to help you feel better before the problem gets worse.
At Coastal Sleep & TMJ, we are dedicated to helping you preserve your oral health. While there are treatment options available for TMJ disorder, prevention is always the best course of action. Contact our office today to schedule a consultation and learn more about how to care for your jaw and bite.
You've made the investment in your health. You've gotten your custom oral appliance, you're sleeping…
You know that snoring isn't great. Maybe your partner nudges you at night. Maybe you…
Your doctor mentioned an oral appliance for your sleep apnea. Maybe you're struggling with CPAP,…
Jaw pain is one of those things that can stop you in your tracks. It…
You've been snoring loudly for years. Your partner says you sometimes stop breathing in the…
If you suffer from chronic headaches or migraines, you have likely done everything right. You…