6 Tips to reduce jaw pain!
Ariel Hovland, PT, DPT, CSCS
Why do I have jaw pain?!
There are a number of underlying causes that can contribute to jaw pain, clicking, and soreness in the surrounding musculature. If you’ve experienced jaw pain or symptoms of TMJ (temporomandibular joint) dysfunction, you know how disruptive it can be!
TMJ dysfunction typically does not occur overnight, and could be due to weeks, months, or years of the overuse to these structures. This can be due to poor stress management, clenching, or grinding.
These symptoms could also be correlated with poor posture, or an imbalance in the strength and mobility of your neck muscles. If you are constantly sitting with forward head posture, the muscles in the anterior portion of the neck and jaw are working in overdrive to perform a role they are not meant to perform!
Here are some of our favorite tips to start reducing your jaw pain:
Eliminate gum chewing: Between meals, your jaw muscles need a break from chewing. Eliminate gum chewing to allow your TMJ muscles to return to their resting state before you need them again at your next meal.
Manage your stress: easier said than done, we know! But highly stressful situations may contribute to a higher incidence of jaw clenching. Try meditating, journaling, or reading, especially before bed to reduce your stress.
Improve your posture: When sitting or standing with poor posture, your jaw muscles may be performing a role they are not intended to perform. Set an alarm on your phone for regular posture “checks” throughout the day, every hour.
Keep teeth apart at rest: Did you know that good resting posture of the jaw is with the teeth slightly apart, tongue placed just in front of your front teeth? Maintain this position at rest to reduce excessive stress on the jaw muscles.
Strengthen your neck muscles: An increase in tension in the jaw muscles could be a compensation for poor neck strength. Perform “chin tucks” by gradually pulling your chin towards your spine, holding for 5 seconds, and then relaxing.
Get regular maintenance services: Our favorite treatment for jaw pain is dry needling! This can reduce the tension in the muscles that surround the jaw and significantly reduce pain and irritation.
Struggling with TMJ symptoms? Click here to schedule your dry needling visit for TMJ!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
