Daily Habits That Worsen TMJ – And What to Do Instead

Temporomandibular joint disorder (TMJ) is a condition that affects the jaw and the muscles controlling movement. This disorder can cause discomfort, pain, and even debilitating symptoms like jaw clicking, headaches, or neck pain. Many of us unknowingly contribute to the worsening of TMJ through everyday habits. Whether it’s due to stress, posture, or diet, these habits can put unnecessary strain on the jaw, leading to more severe symptoms over time.

In this blog, we’ll explore some common daily habits that can worsen TMJ and provide alternative solutions to help manage and prevent the condition.

What Is TMJ?

Before we dive into the habits, let’s briefly review what TMJ is and what it can feel like. The temporomandibular joint is the hinge that connects your jaw to your skull. When this joint or the surrounding muscles are stressed, it can lead to a condition known as temporomandibular joint dysfunction (TMD). Symptoms of TMJ/TMD may include:

• Jaw pain or tenderness
• Difficulty chewing or biting
• Clicking or popping sounds in the jaw
• Pain around the ears, neck, or shoulders
• Headaches
• Stiffness or limited movement of the jaw

Now, let’s look at some of the daily habits that can make TMJ worse.

1. Teeth Grinding and Clenching

One of the most common culprits in the worsening of TMJ is teeth grinding or clenching, also known as bruxism. Many people grind their teeth or clench their jaws unknowingly, especially at night. This constant pressure can lead to muscle fatigue, strain on the jaw joints, and damage to the teeth.

What to Do Instead: If you are prone to grinding your teeth or clenching your jaw, especially during sleep, consider wearing a nightguard. A nightguard is a simple dental device that fits over your teeth to protect them from the pressure caused by grinding. It also helps relieve strain on the TMJ. Additionally, mindfulness and stress-reduction techniques can help alleviate the daytime tendency to clench the jaw.

2. Poor Posture

Your posture plays a significant role in the health of your jaw. Slouching or leaning forward while sitting can put added pressure on the jaw and neck, contributing to TMJ pain. Poor posture can misalign your spine, which in turn affects the alignment of the jaw, making it more difficult for the joint to function properly.

What to Do Instead: Make an effort to maintain good posture throughout the day. Sit with your back straight and shoulders relaxed, keeping your head aligned with your spine. Try not to lean forward when sitting at a desk, and avoid resting your chin on your hand. Keeping your posture in check reduces strain on your neck and jaw, which can minimize TMJ discomfort.

3. Chewing on Hard or Sticky Foods

Constantly chewing on hard objects (like ice, pens, or hard candies) or sticky foods (like gum) can lead to increased wear on the TMJ. Over time, chewing on tough or sticky foods can exacerbate jaw tension and make the joint work harder than it should.

What to Do Instead: Opt for softer foods that require less effort to chew. If you must chew, be mindful of your jaw’s movements, and avoid excessive chewing of gum or hard items. Cutting food into smaller pieces can also help reduce the strain on your jaw.

4. Jaw Posture While Talking

The way you position your jaw when speaking or yawning can affect the condition of your TMJ. If you tend to keep your mouth open too wide or extend your jaw too much while talking, this can add unnecessary stress on the joint, leading to discomfort and pain.

What to Do Instead: Try to be mindful of your jaw position when speaking or yawning. Avoid opening your mouth too wide or straining your jaw unnecessarily. If you feel any discomfort, take a break and relax your jaw. Practicing jaw exercises, like gently moving your jaw in circles or forward and backward, can also help to relieve tension.

5. Using the Jaw for Non-Dental Tasks

Using your jaw for non-dental activities is a surprisingly common habit. For example, some people use their teeth to open bottles, tear packages, or hold objects in their mouth while doing other tasks. These activities put undue pressure on your jaw joint, causing strain and contributing to TMJ discomfort.

What to Do Instead: Avoid using your teeth and jaw for tasks they weren’t meant for. Always use the proper tools (like scissors or a bottle opener) to open packages or bottles. If you need to carry something, hold it with your hands instead of your teeth. This simple change can prevent unnecessary strain on the jaw.

6. Stress and Anxiety

Stress and anxiety are major contributors to TMJ. When you’re stressed, your body tends to tense up, and the jaw is often one of the first places where that tension manifests. Chronic stress leads to ongoing muscle tightness, which can worsen TMJ symptoms.

What to Do Instead: To combat stress, try practicing relaxation techniques such as deep breathing, meditation, or yoga. Regular exercise is also a great way to reduce stress and improve overall muscle relaxation. Additionally, setting aside time for relaxation at the end of the day can help unwind any tension that has built up in the jaw.

7. Sleeping on Your Stomach

Sleeping on your stomach places undue pressure on the neck and jaw, which can make TMJ worse. When your head is turned to the side for long periods, it can misalign your jaw, adding tension to the TMJ.

What to Do Instead: Try sleeping on your back with a supportive pillow that keeps your neck and head aligned with your spine. If you find sleeping on your back uncomfortable, consider sleeping on your side with a pillow that supports the alignment of your neck. The goal is to avoid putting pressure on your jaw while you sleep.

8. Avoiding Professional Care

Finally, one of the most detrimental habits for TMJ sufferers is avoiding professional care. Many people ignore their symptoms, hoping they’ll go away on their own. But neglecting proper treatment can lead to worsening symptoms and more severe issues.

What to Do Instead: If you’re experiencing symptoms of TMJ, it’s crucial to seek professional help. At Rockville Family Dental, we offer comprehensive treatments for TMJ, including physical therapy, nightguards, and advanced diagnostic options. Our dental team can help create a personalized treatment plan to address the root cause of your TMJ and prevent long-term complications.

Take Control of Your TMJ Symptoms Today

TMJ may seem like a minor issue, but ignoring it can lead to significant pain and discomfort in the long run. By making small changes to your daily habits and seeking professional care, you can manage and even prevent the progression of TMJ.

If you’re struggling with TMJ symptoms, don’t wait for them to get worse. Contact Rockville Family Dental today to schedule an evaluation and find the right treatment for your needs. Our compassionate team is here to help you achieve a pain-free, healthy jaw.