Temporomandibular joint syndrome, otherwise known as TMJ, sounds scary. However, there are actually easy ways to deal with it! Some of those ways include simple home remedies, but others might be more effective when it comes to long term relief. Certain exercises can help strengthen your muscles and joints to help you have long lasting relief and results. But, before we talk about what you can do to improve your symptoms, it’s helpful to know what TMJ actually is.
What is TMJ?
TMJ is a syndrome that affects the Temporomandibular joint. This is the joint that connects your jaw to your skull, and when it is injured it can cause pain in that area. This can also cause other symptoms such as jaw clicking or popping, ear pain, headaches, locking of the jaw, and stiff/sore jaw muscles. As we said before, home remedies such as ice packs relieve pain, however here are some exercises that could provide more permanent relief.
Foods That Can Help TMJ
The following list contains food that is high in magnesium and calcium which helps prevent TMJ and other osteoarthritis diseases.
- Black-eyed Peas
- Brazil nuts
- Cocoa Powder (Dark Chocolate)
- Corn (White or Yellow)
- Dry Roasted Peanuts
- Green Peas
- Low Fat Yogurt
- Roasted Soybeans
- Sesame Butter
- Sesame Seeds
- Sunflower seeds
- Whole Milk
Avoid These 3 Things
- Chewing Gum- As easy as it would be to use this as a form of exercise it could possilby be the cause of internal trauma that only aggrevates the joint.
- Smoking- Smoking is known to aggravate TMJ pain
- Junk Food- If you rid your body of junk food and replace it with fruit and vegetables, you will alleviate TMJ pain and symptoms.
Herbal remedies for TMJ treatment
If you are looking for herbal relief here are several herbs that have been found to be effective in treatment of TMJ. The most commonly used herbs include:
- Rhus Toxicodendron: To loosen stiff jaw
- Magnesia Phosphorica: Antispasmodic and eases stiff muscles.
- Kava: To relax nervous system
- Kali Phosphorica: To reduce nerve pain.
6 TMJ Exercises With Little Effort
If you are in severe pain, or if the exercises cause you more pain, then stop the exercise and consult a doctor.
#1 Open your mouth as wide as you can without feeling any pain. With mouth wide open, move your jaw gradually to the right and hold for 10 seconds. Return to middle. Move your jaw gradually to the right and hold for 10 seconds. Return your jaw to center and close your mouth. Repeat 4-5 times.
#2 Move your jaw slowly up and down. Watch yourself do this in a mirror to see if you can improve your range of motion. Repeat this in the morning and at night for the best results.
#3 Start by sitting in a seat with a headrest. Next, place your thumb and pointer finger on the front of your chin near your mouth. Press backwards slowly, allowing your jaw to stretch. This shouldn’t cause any pain and is simply used as a way to stretch your muscles.
#4 Keep your jaw relaxed throughout the day, this should help lessen pain over time.
#5 Sit erect and open your mouth in a relaxed manner. Bend your head back to point your forehead to the sky. Take in a deep breath and slowly exhale. Return to the starting position and repeat.
#6 Yawn as widely as you can without hurting yourself. Then yawn twice more but this time only opening your mouth only half as wide.
Stretching your muscles is the key to less pain over time. If you take time to make sure your jaw is relaxed throughout the day in addition to these exercises, then you should hopefully feel better over time. We hope you agree that these TMJ Exercises help with little or pretty close to no effort at all.Find Mobility Guardian on Google+