Effective Strategies for Immediate Myofascial Jaw Pain TMJ Relief

Jaw or TMJ disorder can be debilitating at times but even more often it’s just distracting and annoying!  As a specialized Doctor of Physical Therapy focusing on TMJ disorders, Headaches and Neck Pain I understand the urgency of finding comfort when discomfort arises. Let's explore five actionable strategies to set the stage for immediate pain management.

1) Heat or Cold Therapy:

• Temperature therapy is crucial for managing jaw pain, targeting muscle tension and inflammation. Generally if the flair up is after activity, Ice will cool things down and ward off any inflammation.  Whereas if it’s the start of the day and you feel generalized tension, Heat would be better.  Try both and see what works best for you!
• Apply heat or cold packs as needed.
• Use for 15-20 minutes per session.
• Adjust layers between skin and pack for comfort, avoiding extremes.

2) Jaw Mobilization Exercises:

• Gentle exercises that target the actual TMJ can alleviate stiffness, inflammation and promote flexibility which in turn reduces pain.  While, at the onset of this article we established that the issue is myofascial (mainly muscle), the joint gets impacted from the tension as well.

  Check out this video

• Perform gentle jaw movements regularly 2-3 sets of 10 repetitions
• Aim for 2-3 sessions daily.
• Focus on controlled, pain-free movements.

3) Neck and Shoulder Stretches:

• Addressing tension in the jaw, neck, and shoulders is crucial for pain relief. Did you know that pain can radiate from the upper neck via the trigeminocervical complex through to the jaw region?  Yup, some of your pain could be not related to the jaw at all! 

  Check out this video

• Incorporate this stretches 1-2x daily.
• Hold each stretch for 15-30 seconds.
• Stretch to mild tension without discomfort.

4) Relaxation Techniques:

• Stress exacerbates myofascial jaw pain, making relaxation crucial. For whatever reason we see stress and discomfort radiate to the regions of the neck and jaw.  By understanding the implications of our stress and emotions we can develop strategies to relieve pain.   Try to do some meditation for persistent pain.
• Practice meditation 1x daily to begin
• Dedicate 5 minutes per session.
• Focus on deep breathing and muscle relaxation.
• Try to block out any attention to your pain, if you encounter it, just acknowledge without emotion and keep going, over time you will get better at this and you are strengthening your brain!

  Check out this video

5) Soft Tissue Mobilization:

• Targeting two key muscles, the temporalis and masseter is key for short term relief!   By addressing these trigger points and tightness, it allows you to do more because it reduces or eliminates the distraction of pain. 
• 2 sessions on the day of a flare up.
• 5 minutes per session
• Meet the tension with your hands, don’t go too intense or too light!

  Check out this video

     It also work for achy teeth!

Incorporate these proven strategies into your routine for immediate myofascial jaw pain relief. Remember, these strategies are only part of a plan for full reversal of symptoms and recovery. We must retrain your mind and body with a root cause protocol to truly rehabilitate.  Interested in a proven plan with step by step progressions? Check out our Revitalization Program!