TMJ Home Care Instructions

TMJ or myofascial pain involves inflammation or irritation of the muscles and the fascia (the connective tissue covering the muscles), often resulting in trigger points, muscle stiffness, and discomfort. Below are recommended home care strategies to help manage and relieve your symptoms.

HOME CARE

  • Take ibuprofen (Advil) to help reduce the underlying inflammation that is present.
  • Contrast compresses: alternate cold compresses followed by warm compresses
    • When the pain is acute and sharp (ie. at its worst) – apply a cold compress with an ice pack or frozen bag of peas for at least 10 minutes but no longer than 20 minutes.
    • When the pain is dull, steady ache – apply a moist hot compress with a washcloth to the sides of the face and to the temple areas for 10 to 20 min twice daily.  
  • Massage the areas around your jaws to relieve muscle tightness and enhance blood flow to the area:
  • Open your mouth gently, then rub the muscles by the ears near your TMJ(s). Place your forefingers on the sore areas, and swirl them around, pressing gently, until the muscle relaxes. Close your mouth and repeat the massage.
  • With a clean forefinger, reach in your mouth until you can feel the sore muscles that are inside. Pressing firmly with your forefinger, massage one side, then the other, getting as close to the joints as you can.
  • Finally, massage the muscles on the sides of your neck. Those muscles don’t directly control your jaw, but by massaging them you help to reduce tension that contributes to jaw pain.

REST THE JAW!

  • Avoid tooth contact except during chewing and swallowing.
  • Avoid tooth clenching while driving, studying, doing computer work, reading, or engaging in athletic activities and also when at work or in social situations and when experiencing overwork, fatigue, or stress.
  • Place the tip of the tongue behind the top teeth, and keep the teeth slightly apart; maintain this position when the jaw is not being used for functions such as speaking and chewing.
  • Try to avoid yawning, however if you need to yawn support the jaw by providing mild pressure underneath the chin with the thumb and index finger or with the back of the hand.
  • Do not test the jaw by opening wide or moving it around excessively to assess pain or motion.
  • Avoid habitually maneuvering the jaw into positions to assess its comfort or range.
  • Avoid habitually clicking the jaw if a click is present.

AVOID CERTAIN POSTURES – poor neck posture tends to make TMD worse

  • Do not lean on or cup the chin when performing desk work or at the dining table.
  • Do not sleep on the stomach which causes strain on the neck which is transferred to the jaw – sleep on your side of back instead.
  • Avoid carrying heavy weights or purses/briefcases.  If you have to switch hands regularly to reduce stress on the neck.

MODIFY YOUR DIET

  • Choose softer foods and only those foods that can be chewed without pain. Soups, pastas, smoothies are recommended.
  • Cut foods into smaller pieces; avoid foods (ex: bagels) that require wide mouth opening and biting off with the front teeth or foods that are chewy, sticky, crunchy or any that require excessive mouth movements.
  • ABSOLUTELY do not chew gum!