Temporomandibular Joint (TMJ) Disorders

The temporomandibular joint (TMJ) is like a sliding hinge that connects the jawbone to your skull. There is one on either side of the jaw and TMJ disorders can cause pain in your jaw joint and the muscles involved in jaw movement. TMJ dysfunctions can cause several issues including general jaw pain, headaches, and difficulty opening and closing the mouth. Although TMJ refers to the actual jaw joint, TMD stands for temporomandibular joint dysfunction. Roughly 5-12% of the general adult population have some form of TMJ disorder, and the condition is nearly twice as common in women as it is in men. People between the ages of 20-40  are most likely to develop TMD conditions.

• There are a few links between stress and TMJ disorders, so experimenting with relaxation techniques to reduce stress may help you manage symptoms. Meditation, prayer, deep breathing exercises, or using guided imagery can be helpful in getting better sleep and managing pain that accompanies TMJ dysfunction. Studies have shown that massage therapy, yoga, and meditation successfully relaxed patients with TMJ. Massage therapy and acupuncture may also be useful techniques to soothe inflammation or joint stiffness in the jaw area. 
• Besides stretching and strengthening the jaw, regular exercise for the entire body can also help reduce stress. Exercise also works to lower inflammation, balance blood sugar levels, and encourage healthier sleep patterns. Ideally, aim for 30-60 minutes of moderate exercise per day. 
• Generally speaking, you want to take pressure off your jaw, but  gentle jaw stretching and muscle relaxing exercises may help ease jaw movement and improve range of motion. A physical therapies or doctor can recommend appropriate TMJ exercises that you can practice at home for a few minutes, one to three times per day. One study found that jaw exercises were effective at reducing TMJ symptoms more quickly and efficiently than jaw splints. Participants in the study not only performed four sets of jaw exercises every day, but also ate softer foods, practices good posture, and engaged in simple self-care practices. After eight weeks, they experienced significant reductions in pain. 
• If you suffer from TMJ pain, health experts suggest experimenting with chiropractic therapy, since poor posture and problems with muscles in the cervical spine can lead to jaw problems. Chiropractors can use various adjustments to help free up any restrictions in the craniosacral system, which includes the fluids and membranes surrounding the brain and spine. 
• If the joints around the jaw are inflamed, your TMJ pain and symptoms will be worse. Eating an anti-inflammatory diet, especially one that is full of easy-to-chew foods, can help reduce swelling and joint deterioration. Eating every few hours can also help stabilize blood sugar levels and prevent teeth grinding that results from anxiousness. Soups, stews, smoothies, and cooked or steamed vegetables are great ways to get a lot of nutrients without the need for lots of chewing.