When it comes to TMJ disorder, the ideal approach is to combine treatments to relieve your pain while also addressing the underlying cause. While each patient’s treatment strategy is unique and varies based on the severity of their TMD, self-managed at-home care is something everyone can do. Here are a few easy techniques to deal with TMD pain at home!

Jaw Exercises

There are a variety of jaw exercises for temporary TMD relief; each has the objective of strengthening, relaxing, or stretching the jaw. These exercises are great when your TMJ disorder flares up, and you need immediate pain relief as patients with TMD frequently experience jaw strain throughout the day. These exercises can help you recognize when your jaw muscles are tense and when you need to relax them.

Thermotherapy: Hot and Cold

A tried-and-true therapeutic technique for TMJ disorder is a combination of hot and cold therapy. Alternate between a warm, wet washcloth and an ice pack, or integrate jaw exercises by applying the ice pack for 10 minutes, performing a few jaw exercises, and then applying the warm washcloth for 5 minutes. You can do this several times a day.

Alter Your Eating Habits

It’s critical to give your jaw plenty of time to rest during a flare-up, including avoiding hard, chewy, or crunchy meals. You may eat smoothies, yogurt, soup, scrambled eggs, and other soft meals in place of gum, bagels, entire apples, and caramels. One should avoid anything that needs excessive chewing.

Avoid Poor Posture & Extreme Jaw Movements

Try not to open your mouth wide when you yawn and don’t slouch or hold your chin up with your hand while working at a computer. It is best to avoid yelling, singing, and eating those double-decker burgers that need large bites while your TMD is acting up.

Try Supplementing Magnesium

Magnesium supplements, believe it or not, can help with TMD pain. This is because magnesium relaxes your muscles naturally, reducing tension across your body. Because most Americans have low magnesium levels, this simple step could make all the difference in TMD. You can increase your magnesium intake naturally by modifying your diet or taking a supplement. Magnesium is available in gummy and powdered form that you can stir into water, in addition to regular capsules.

Consume Caffeine in Moderation

Finally, it would help to keep your caffeine intake to a minimum. That cup of coffee can create more than just jitters; it can also cause muscle tension, contributing to jaw clenching. If you can’t live without your caffeine, try switching from coffee to matcha, which many patients say provides the same amount of caffeine without the anxiety and muscular strain that coffee does.

Find TMD or TMJ Disorder Relief in Washington

Dr. Buck is a facial and epigenetic orthopedist based in the state of Washington. Dr. Buck, and his fellow ENT physicians and pulmonologists, by combining their expertise, help patients find relief from TMJD. With Dr. Buck and his team, relief from the severity and alleviating symptoms of TMJD are possible. For more information on Dr. Buck’s practice and the treatment options he provides, please schedule an appointment by giving us a call today at 425-361-7499. Additionally, one may contact us by filling out our online form.