TMJ headaches can make smiling, laughing, yawning, eating, kissing, or even talking painful activities. There’s no rhyme or reason to when these headaches come and go, and when they’re around, they can provide a significant amount of stress and discomfort.
What’s even worse? A lot of people don’t know what to do for TMJ headache relief because they can be so persistent. Some folks might not even realize their headaches are the result of TMJ dysfunction.
Here, we’ll cover some of the most effective ways to care for – and lessen – a bad TMJ headache.
What Causes TMJ Headaches?
TMJ headaches are often the result of the agitation, tension, and dysfunction stemming from the jaw joints. These particular headaches may include sharp targeted pains or dull, radiating pressure that can extend around the entire skull. You might experience pain more on one side of the jaw but it’s not uncommon for folks to get pain on both sides. You might have mild, medium, or severe pain that impacts your ability to function normally throughout the day.
Several factors that can contribute to the initial cause of jaw joint dysfunction. These include arthritis, jaw disc dislocation, trauma, injury, infection, birth defects, teeth grinding, and even certain orthodontic treatments. Regardless of why you’re experiencing pain, understanding your options for relief is important.
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Be Kind To Your Jaw
Although symptoms vary across individuals, many people experience TMJ pain on a spectrum. You might have good days, bad days, and worse days. Luckily, there are several things you can do to not just find relief from TMJ headaches, but decrease the likelihood of them happening to begin with. Below are things to avoid that unnecessarily stress out the jaw joints:
- Hard or crunchy foods
- Large bites when eating
- Extreme jaw movements
- Nail-biting
- Resting your jaw on your hand
- Poor posture
- Grinding your teeth
- Chewing gum
- Stress and anxiety
The above habits can aggravate your TMJ problems by adding more strain to the jaw and neck muscle groups.
10 Remedies For TMJ Headache Relief
1. Invest In A Night Guards
Night guards are one of the most common treatments for relief from TMJ headaches and pain. They help to restore the jaw to its natural position and relieve any extra pressure during sleep. They are great for people who often clench and grind their teeth. A custom-made night guard will require a visit to the dentist, who can ensure it fits your bite and circumstances.
2. Practice Self-Massage
Self-massage aims to relax, stretch the muscles, and improve their range of motion. Put some massage lotion or CBD cream on your fingers and gently massage the mandible upwards on the masseter. Do the same thing for your temporalis muscles. You can also make a fist and run your knuckles across the muscle fibers just above your jawline, starting at the joint and moving toward the cheek.
3. Use A Warm Compress
Heat or warm temperature increases blood flow to your TMJ muscles. This means that they get more oxygen and nutrients and can relax better. Apply the warm compress to your head, face, and neck as needed throughout the day. A facial heat pad can be especially nice for relief from a TMJ headache at the end of a long day.
4. Ice Aching Joints
Ice or cold temperature helps to reduce pain, swelling, and inflammation all at once. Apply a cold compress to your jaw joints for about 20 minutes. The numbing will help you distance yourself mentally from the pain, so use the opportunity to do a gratitude checklist or think positive thoughts.
5. Get Enough (Good) Sleep
Sleep is by far one of the most underrated treatments for TMJ headaches. A good night’s sleep or even a 20-minute nap could be all you need to decrease pain and reset your day. However, you must sleep in a comfortable position that supports your neck and back. Don’t place your hand under your jaw and do not sleep on your stomach. Stomach sleeping
6. Try Supplements Or Anti-Inflammatory
Meds for pain relief are often a solid temporary fix for the pain. However, they are not ideal for long-term management except when necessary due to their potential risks and side effects. Do not take more than the recommended dosage and always reach out to your doctor if you have any questions or require a prescription. Supplements like a turmeric boswellia combo can provide more natural, holistic approach to pain management.
7. Maintain Correct Posture
Challenge yourself to commit to proper posture every day. It’s uncomfortable to correct posture at first, but it pays off. Keeping your shoulders back and your back straight alleviates pressure on the trapezius muscles. Often, it’s tight traps that are major contributors to neck pain and lower-skull headaches.
8. Reduce Stress Levels
People often get stressed without even realizing it, especially in a society that glorifies business and productivity. Stress and anxiety create tension throughout the body and this could affect your TMJ. You may be grinding and clenching throughout the day. Meditation techniques and yoga practices that calm the mind can help relieve your facial muscles of tension.
9. Get Adequate Nutrition
Drink an abundance of water, eat your fruits and vegetables, and try to eat a balanced diet. Avoid things that dehydrate you or that can trigger headaches like caffeine, alcohol, sugar, or excess salt. Caffeine can significantly tighten the facial muscles, leading to unconscious grinding and clenching throughout the day. A veggie-heavy, balanced diet can help reduce inflammation.
10. Consult With A Doctor Or Dentist
If conservative management hasn’t proven effective or your TMJ headaches and symptoms persist, you should consult a doctor or dentist for professional advice. Take note of the site, nature, severity, aggravating factors, and other relevant history regarding the pain. Surgery may be required in severe cases of TMJ disorders – usually as the last resort.
The Bottom Line
While TMJ headaches can interfere with your general day-to-day comfort, there are steps you can take to mitigate the impact it has on your life. Try and combine some of these methods and observe your progress over time. If you have been struggling with pain and TMJ headaches for years and have experienced a decline in your quality of life, don’t give up hope. There’s a whole community of support surrounding this disorder and a variety of treatment options available.
Explore the rest of our content to learn more about at-home self-care and TMJ disorder.
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Disclaimer: This content is meant to be informational and educational only and is not medical advice. This content does not substitute consulting with a medical or dental professional. Living With TMJ makes no claims to diagnose illness or injury. If you have a medical concern, you should consult with your healthcare provider or seek treatment immediately. Never disregard professional medical advice or delay seeking treatment because of something you read in this blog, on this website, or in linked resources.
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