Are you constantly struggling with pain in your jaw? Are you finding it difficult to enjoy your favorite foods or speak clearly? You’re not alone – millions of people around the world are affected by jaw pain. For most, regular dental check-ups reveal the root cause of the discomfort – anything from bruxism (grinding teeth) to temporomandibular joint disorder (TMJ) can be the culprit. For many, the pain is exacerbated by physical changes in the body that are not related to dental conditions. Fortunately, there are a number of subtle adjustments that can be made to help alleviate jaw pain
Stretching Techniques
Stretching exercises can help alleviate jaw pain, but be careful not to overdo it. Consistently practicing a few of your favorite stretching exercises can help relax and loosen your jaw. Whether you’d prefer to stretch first thing in the morning, after a few hours at your desk, or before bed, the key is to be consistent about devoting time to stretching. Practice these 4 stretches to help relieve tension and jaw pain:
Open-Close Jaw Stretch
Begin with your mouth closed and gently open your jaw as wide as it comfortably allows you. After achieving the maximum opening, slowly close your mouth and hold it for fifteen seconds. Repeat this exercise a few times a day for best results.
Resistance Stretch
Place your thumb and index finger near your chin and apply gentle pressure. Open your jaw as wide as you can against the gentle resistance of your fingers. Do this 3 times a day for thirty seconds each to help stretch your jaw muscles.
Facial Massage Stretch
Using your index and middle fingers, gently massage the muscles located below the cheekbones for several minutes to encourage blood flow and relax the muscles. Pay close attention to any areas of discomfort and focus on them. Repeat a few times a week as necessary.
Relaxing Neck Stretch
Take regular breaks throughout the day to stretch and relax your neck and shoulder muscles. You can achieve this by gently turning your head to the left and placing your left hand against the right side of your neck for a gentle stretch. Then, repeat the process on the other side with the opposite hand.
Posture Correction
Thoroughly examining and correcting your posture may also help to alleviate jaw pain. Make a conscious effort to regularly check your posture and correct it throughout the day. Set several reminders at different intervals throughout your work day to remind you to sit and stand up straight. These reminders can be in the form of electronic pop-ups or physical notes placed around your office space.
Pay attention to your monitor distance and height. Ensure that your monitor is positioned at the appropriate distance from your eyes so that your neck is not extended up or down for long periods of time. Keep your monitor at eye level or slightly below so that your head and neck are not forced to remain in an upward angle for the duration.
Finally, your work chair should provide the appropriate lumbar support. A chair with an adjustable back support will allow you to keep your head and neck properly aligned without straining. If you feel any discomfort during the day, consider adjusting your chair for added relief.
Bruxism Solutions
Addressing the underlying cause of bruxism, or teeth grinding, can help to alleviate jaw pain. Common causes of bruxism range from malocclusion (an abnormal bite) to stress. If you suspect that your jaw pain is due to bruxism, it is important to speak with your dental professional to address its diagnosis and treatment.
Custom Dental Appliances
If your dental professional diagnoses you with bruxism, he or she may recommend a custom dental appliance. These devices are designed to reduce the stress on your jaw muscles and protect your teeth from the grinding associated with bruxism. The devices are custom fitted to your bite and are easily worn while sleeping.
Relaxation Techniques
Practice relaxation techniques such as meditation or deep breathing exercises. These techniques can help reduce stress and lower the likelihood of bruxism. Set aside a few minutes each day to clear your mind and relax your body.
Alleviating Jaw Pain
Jaw pain can take time to heal, so remember to be patient with yourself as you make these subtle adjustments to find the relief you seek. Start by consistently stretching your jaw muscles and taking frequent breaks to stretch and relax your neck and shoulders. Make a conscious effort to correct your posture by setting regular reminders to sit and stand up straight. Finally, if you’re struggling with bruxism, speak with your dental professional about possible diagnosis and treatment. With these adjustments, you can be on your way to a more pain-free jaw.
