How do I get TMJ to go away?

Temporomandibular Joint (TMJ) Problems

TMJ problems can cause jaw pain and muscle soreness. Symptoms may include:

• Pain when eating, talking, or yawning
• Ear congestion or ringing
• Clicking or popping
• Jaw locking or uneven movement

Clenching or grinding your teeth may worsen symptoms.

Exercises and Self-Care

Practice a Relaxed Resting Jaw Position

Keep your teeth slightly apart, lips lightly closed, and the tip of your tongue resting on the roof of your mouth just behind your front teeth. Check your jaw posture throughout the day. Avoid clenching, pushing your lower jaw forward or to one side, or leaning on your jaw with your hands.

Massage Inside the Cheek

The video suggests doing this in the shower. Place your thumb inside your cheek near the back upper molar and your index finger outside the cheek. Gently strum downward or across the inside of the cheek to ease muscle tension.

Massage the Jaw and Temple Muscles

Self-massage of the masseter muscle around the cheek may help with jaw muscle pain. Massaging the temporalis muscle near the temples may sometimes help with related head pain or headaches.

Practice Controlled Jaw Opening

In front of a mirror, place your tongue behind your upper front teeth and slowly open and close your mouth, aiming for smooth, symmetrical movement. Do five repetitions, five times a day.

The movement should not cause pain, clicking, popping, or jaw deviation. If it does, open your mouth less.

When to Seek Help

If jaw-opening difficulty persists or symptoms do not improve, contact your primary care doctor about a referral to physical therapy.

Presenters

Nicole Norenberg and Julia Heyer, physical therapists at Sharp HealthCare.