Living with TMJ (temporomandibular joint) disorder can be challenging. The jaw, one of the most active joints in the body, is important for speaking, chewing, and even breathing. When issues arise with this joint, it can lead to discomfort, pain, and limited movement. If you suffer from TMJ pain, you likely know that many everyday habits and conditions can worsen the symptoms.
Acknowledging these triggers and managing them can make a significant difference. In this article, we will explore the things that make TMJ worse and provide solutions that can help alleviate your discomfort.
Stress and Anxiety
Stress and anxiety are two of the most significant factors that contribute to TMJ pain. When stressed, your body’s natural response is to tighten muscles, especially in the face, neck, and jaw. This tension can put excessive strain on the temporomandibular joint, worsening your TMJ symptoms.
It is necessary to manage stress in a way that reduces physical tension. You can start by incorporating relaxation techniques, such as deep breathing exercises or mindfulness meditation, into your daily routine.
Yoga and other forms of light exercise can also help release pent-up stress and relax your muscles. Taking time to rest and engage in hobbies that calm the mind is another great way to manage anxiety and prevent jaw tension from building up.
Teeth Grinding and Clenching
One of the most common and damaging things that make TMJ worse is teeth grinding or clenching. This condition, known as bruxism, can occur during the day or while sleeping. The constant grinding or clenching of teeth puts significant pressure on the TMJ. It can lead to pain, headaches, and even jaw misalignment.
If you experience teeth grinding or clenching, the first step is to consult with a dentist. They may recommend a custom-fitted mouthguard, that cushions the teeth and reduces strain on the jaw. This is especially helpful if you grind your teeth at night, as it can protect your teeth and prevent further TMJ pain.
Poor Posture
Your posture plays an important role in how your body functions. Poor posture, particularly when sitting for long periods, can affect the alignment of your neck and jaw. When you slouch or hunch over, the muscles in your neck and jaw become strained, which can exacerbate TMJ pain.
To alleviate this, focus on maintaining good posture throughout the day. Sit with your back straight, shoulders relaxed, and head aligned with your spine. When working at a desk, make sure that your chair supports your lower back and that your computer monitor is at eye level. Simple changes in posture can make a world of difference in how your jaw feels.
Chewing Hard or Sticky Foods
What you eat can also contribute to TMJ pain. Hard, crunchy, or sticky foods require extra effort to chew, which can put undue strain on your jaw muscles and temporomandibular joint. Foods like raw carrots, nuts, and chewy candies can aggravate your TMJ condition.
Opt for softer foods that require less effort to chew. Cooked vegetables, tender meats, and mashed potatoes are good options that do not put excessive strain on your jaw. Additionally, cutting your food into smaller, more manageable pieces can help reduce the effort needed to chew and prevent unnecessary jaw movement.
Excessive Jaw Movements
Excessive jaw movements, such as yawning too widely, chewing gum, or even speaking for long periods, can worsen TMJ symptoms. These actions overwork the jaw muscles and cause tension and pain.
To prevent this, be mindful of how often you engage in these movements. Try not to overextend your jaw when yawning, and avoid chewing gum, as it forces your jaw muscles to work overtime. If you need to talk for long periods, try to speak slowly and take breaks when possible to rest your jaw.
Poor Sleep Habits
Sleep is key to good overall health, and it is just as important for managing TMJ. Poor sleep habits can exacerbate TMJ symptoms, especially if you are unable to get restful, deep sleep. Lack of sleep can lead to increased stress and tension and worsen jaw pain.
Establishing a consistent sleep routine can significantly improve your symptoms. Aim for at least seven to eight hours of quality sleep each night. Additionally, use a pillow that properly supports your neck and head to maintain proper alignment while sleeping. If TMJ pain continues to affect your sleep, consult with a healthcare professional for further advice.
Caffeine and Alcohol
Consuming too much caffeine or alcohol can worsen TMJ pain. Caffeine is a stimulant that can increase muscle tension, while alcohol can dehydrate your body, including the muscles in your face and jaw. This dehydration can contribute to soreness and discomfort in the TMJ area.
To prevent this, reduce your intake of caffeinated beverages, such as coffee, tea, and energy drinks. Opt for herbal teas that have a calming effect. Stay hydrated by drinking plenty of water throughout the day, and limit alcohol consumption to avoid dehydration.
Nail Biting and Lip Chewing
Nail biting and lip chewing are common stress-relieving habits, but they can significantly aggravate TMJ pain. These actions involve repetitive jaw movements that increase tension in the jaw muscles.
Becoming aware of these behaviors is the first step in managing them. Replace nail-biting and lip-chewing with healthier habits, such as using a stress ball or engaging in mindful breathing exercises. Over time, these alternative methods can help reduce jaw tension and improve your TMJ symptoms.
Overuse of Jaw Muscles
Overusing your jaw muscles can lead to increased pain and discomfort, especially if you talk or sing for long periods without giving your jaw a break. This can strain the temporomandibular joint and worsen TMJ symptoms.
If you find yourself talking or singing excessively, try to give your jaw a rest by speaking more softly and reducing the amount of time you spend talking. Resting your voice and jaw muscles allows them to recover and helps alleviate discomfort.
Ignoring Proper Oral Care
Maintaining proper oral hygiene is vital for managing TMJ symptoms. Poor dental health can lead to misalignment or other issues with the jaw, which can make TMJ pain worse. Regular dental check-ups and cleanings are necessary to keep your teeth and jaw in good condition.
Follow your dentist’s recommendations for oral care, including proper brushing and flossing techniques. If you are experiencing any dental issues, such as cavities or gum disease, addressing them promptly can help reduce the strain on your temporomandibular joint and prevent further pain.
Smoking
Smoking is another habit that can worsen TMJ pain. The chemicals in tobacco products can increase muscle tension and impede blood flow to the jaw. Additionally, smoking can delay the body’s healing process, making it harder to recover from TMJ-related issues.
Quitting smoking is one of the best things you can do for both your TMJ and your overall health. If you are struggling to quit, seek support from a healthcare professional who can guide you.
Managing TMJ Effectively with Professional Help
TMJ pain relief is possible. Managing the factors that worsen your condition is key to the healing process. If you are dealing with stress, bruxism, or poor posture, making simple lifestyle changes can go a long way toward reducing discomfort and improving your quality of life.
At Galliano Family Dentistry, we recognize how challenging TMJ can be. Our team is here to offer comprehensive dental services, including TMJ services, general dentistry, veneer, dental implants, and more, tailored to your specific needs. If you are struggling with jaw pain, contact us for guidance.
We can work with you to develop a personalized treatment plan that addresses both the causes and the symptoms of your TMJ disorder. We help you achieve lasting relief.