TMD is a very common condition that affects millions of people nationwide. Symptoms include pain and tenderness in the area involving the jaw, face, neck, and sometimes even the shoulders. Disorders of this nature could be caused by stress, teeth grinding, or even injury. Symptoms of TMD may range from mild to severe. If you have trouble with your jaw and/or clicking noises, you may feel frustrated and overwhelmed. Fortunately, there are ways to manage TMD at home, offering you relief and helping you restore your quality of life without the need for invasive procedures.

At Havertown Dental Arts, we understand how TMD can seriously disrupt your daily life. In this blog, we will outline some practical, at-home methods to manage TMD and reduce some of the associated pain naturally. Let’s go through some practical steps that you can take to care for your jaw and find relief from TMD symptoms.

What is TMD and Why Should You Manage It?

TMD describes disorders of the temporomandibular joint, which is the hinge that connects your jaw to your skull. This joint provides several important functions, including chewing, talking, and even breathing. If it doesn’t work properly, then discomfort, stiffness, and limited mobility will set in.

Self-management of TMD at home is important, as early intervention can prevent the condition from worsening. You can minimize discomfort and help your jaw return to its proper function by incorporating some simple techniques into your daily routine. Whether you’re experiencing pain in the jaw, headaches, or difficulty opening your mouth, here are some at-home remedies for help.

1. Apply a Heat or Cold Pack to the Jaw Area

One of the most effective ways to manage TMD at home is through the use of heat or cold therapy. Both can significantly relieve pain and inflammation.

Cold packs reduce swelling, with the added effect of numbing the area. Just wrap an ice pack in a cloth and apply it to your jaw for 15 to 20 minutes. This can reduce inflammation caused by jaw clenching or muscle tension.

Heat therapy will help relax tight muscles around the jaw, improving blood circulation. Applying a warm compress or heating pad to the jaw for 10 to 15 minutes can be comforting, especially before bedtime or after a long day.

Try both approaches and see which one works better for you.

2. Practice Relaxation Techniques

Stress is a common trigger for TMD, as it often causes patients to unconsciously clench their jaw or grind their teeth. Learning to relax and manage stress is an essential part of managing TMD at home.

Deep breathing can help relieve tension. Inhale slowly and deeply through your nose, and exhale slowly and deeply through your mouth. This allows your body to relax.

PMR works by tensing and then relaxing various muscle groups in the body, including those in the jaw. This helps reduce overall stress, which in turn may minimize or prevent teeth clenching.

Mindfulness meditation helps calm your mind and decrease the urge to clench your teeth in response to stress. Even as little as five to ten minutes of breathing can be helpful.

These simple practices can help you stay relaxed and prevent worsening your TMD symptoms.

3. Adjust Your Diet and Avoid Hard Foods

The food you consume can also significantly affect your TMD symptoms. Hard, chewy, and crunchy foods place considerable stress on the jaw, aggravating your symptoms.

Soft foods do not work your jaw as much, and therefore are less likely to irritate TMD. Examples of soft foods include soups, mashed potatoes, smoothies, and yogurt. You can also cut your food into small pieces to put less stress on your jaw while chewing.

Another good piece of advice is to avoid chewing gum. It may seem harmless, but the act of chewing gum can place unnecessary tension on your jaw muscles, which can exacerbate TMD.

A diet focused on softer foods can help reduce jaw strain and prevent discomfort throughout the day. In addition to your diet, consider undergoing professional TMD treatment in Havertown, PA. 

4. Avoid Overworking Your Jaw

If you’ve been diagnosed with TMD, it’s essential to be aware of your jaw usage throughout the day. The more you work your jaw, the more tension builds up, and the more pain you can experience.

Avoid long periods of talking. If your occupation or social life requires you to speak a lot, take regular breaks and rest your jaw.

Pay attention to your posture. Keeping the head and neck properly aligned can help prevent putting extra tension on the muscles of the jaw.

Paying attention to these small changes can go a long way to reducing the severity of your symptoms.

5. If needed: Use a Night Guard

If you grind your teeth at night, a common symptom of TMD, wearing a night guard can help protect your teeth and jaw from damage. A custom-fitted night guard from your dentist prevents grinding, which can further damage TMD and lead to tooth wear.

While night guards don’t eliminate TMD, they will protect your teeth and jaw from further damage. A dentist can help determine if such a guard is best for you.

For more effective solutions, it is best to consult a dentist who specializes in treating TMD. At Havertown Dental Arts, we are here for you every step of the way in managing TMD and maintaining optimal oral health. Contact us today to discover how we can help you achieve long-lasting relief.