I know how frustrating TMJ pain can be. The headaches, the jaw pain, the clicking and popping… TMJ pain can impact your daily life in many ways.
But there is relief available! TMJ pain can be treated with both massage and acupuncture, and I have a list of TMJ pain tips and tricks here just for you. From reducing stress to utilizing self-massages, let’s learn how to relieve TMJ pain together.
How To Relive TMJ Pain
According to the Canadian Association of Oral and Maxillofacial Surgeons (CAOMS), temporomandibular joint (TMJ) disorder (TMD) affects 25-30% of Canadians. Symptoms can include pain or dysfunction in the jaw joints and muscles, limited mouth opening, clicking and locking of the jaw, and arthritic conditions.
So, what can you do? As much as I wish a magical wand could wish it away for you, the closest to a wand I have is an acupuncture needle. Keep reading to learn how acupuncture could help your TMJ dysfunction.
Can Acupuncture Relieve TMJ Pain?
Acupuncture is a drug-free and non-invasive treatment that relieves TMJ pain by releasing the jaw and lessening muscle spasms and swelling. Not only that, but it can help improve sleep, flush toxins, and improve digestion. (All of which contribute to better health!) Many of my clients have found pain relief for their jaw pain through a few acupuncture sessions.
Can Massage Relieve TMJ Pain?
TMJ massage is a holistic approach that involves massaging specific trigger points in the face. It aims to lessen the intensity and number of headaches, aching and jaw pain over time. When your jaw muscles are relaxed through massage, there is a reduction in jaw clicking and locking.
Read: Massage Therapy and TMJ
TMJ Pain Tips and Tricks
Now that we’ve read some available holistic treatment options, let’s look at some lifestyle tips that can help with TMJ pain.
TMJ Pain Tips and Tricks #1 - Hot & Cold Compresses
If you’ve had a recent jaw injury and are experiencing facial swelling, I’d recommend you use a cold pack. The cold can help numb the joint and reduce swelling.
If you have chronic TMJ pain or don’t have current inflammation, use a heat pack. Heat has been used in Traditional Chinese Medicine for hundreds of years, and can increase blood flow to the area and relax spasming muscles.
TMJ Pain Tips and Tricks #2 - Change How You Chew
I get it, a good crunchy snack can make my whole day. However, if you have a pain flare-up, the last thing you need is to chew a lot. Snacking on overly crunchy or chewy foods (like bubble gum) can aggravate the jaw joint even more.
Avoid the following foods when experiencing TMJ pain:
Chewing gum
Hard candy, like taffy
Tough meats, like jerky
Hard fruits and vegetables, like carrots
TMJ Pain Tips and Tricks #3 - Change Your Habits
Certain habits may seem trivial in day-to-day life but can have a BIG impact on your jaw health.
Habits that can aggravate TMJ pain:
Grinding your teeth
Clenching your jaw while sleeping
Resting your jaw in your hand
Pushing your tongue against your teeth
Nail biting
Chewing your cheeks or lips
Sleeping on your face
Bad posture
Adjusting your habits could help reduce TMJ symptoms. If you struggle with grinding or clenching your teeth at night, a mouth guard may help! Chat with your dentist about your options.
TMJ Pain Tips and Tricks #4 - Reduce Stress
It’s no secret that stress can profoundly impact the human body and mind. But did you know that your stress levels may be aggravating your TMJ pain?
Many of my clients hold stress in their shoulders, neck and jaw, leading to increased tension, pain levels and dysfunction! You may notice that you clench your jaw more often when stressed at work, or wonder why your jaw hurts after a stressful day. Reducing stress and tension in your life can help reduce your pain levels.
So, how can you reduce stress?
Not many of us have the privilege of being able to take extended time off work or fly to a sunny island somewhere. Therefore, what can we do?
I recommend a few things to my clients:
Get active and sweat it out (happy hormones get released when we exercise)
Take a low-impact physical activity class like yoga
Enjoy a massage therapy session
Connect with others and laugh with your friends
Do something that gives you joy!
I love spending time with my loved ones and my dogs. The joy I feel when taking them on a walk can help lift my mood after a stressful day!
TMJ Pain Tips and Tricks #5 - Self-Massage & Stretches
One of the most effective ways to reduce your TMJ pain at home is to do light jaw exercises and self-massages!
Masseter Self-Massage
Massage your fingers into the muscles around the temporomandibular joint, then run them down along the side of your cheeks. This will massage your masseter muscle. If your fingertips don’t apply enough pressure, use your middle knuckles to apply more force.
I love this anatomy diagram from Saint Luke’s that shows where this joint is.
Watch my self-care technique for jaw tension in action here.
Jaw Acupressure Point
Place pressure on the cheek right in front of the tragus of the ear, and slightly open your mouth. Massage this acupressure trigger point to relieve TMJ pain, headaches, and earaches.
Watch my demonstration here.
Temporalis Self-Massage
Take your middle knuckles, place them at the highest point of your cheeks, and slowly move your fingers backwards up past your ears into your hair. This will help apply pressure to the temporalis muscle and relieve tension-based headaches and jaw pain.
Watch this demonstration and learn more about myofascial massage techniques from Dr. Priya Mistry here.
Relieve Your TMJ Pain Today
If you’re struggling with chronic TMJ pain, I can help. With acupuncture and massage services and holistic pain treatment recommendations, we can create a comprehensive treatment plan to help relieve your TMJ pain together.
If you’d like to learn more about my services and expertise, you can read more about me here!
To book an appointment at my West Edmonton clinic, click here.
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