You're trying to make it through the day when your jaw aches, triggering a headache and stiffness. Between the pain in your neck and vertigo, you can't focus on your work. If this sounds familiar, you're not alone.
As many as
12 million Americans suffer from TMJ disorders. Thankfully, there are natural remedies you can use to relieve a TMJ flare-up.
Use these tips to ease your TMJ symptoms today!
Targeted Exercises
Most TMJ at-home treatments involve relieving pressure from your jaw. However, gentle jaw stretches, and muscle exercises can improve your jaw's range of motion. You could increase your jaw's movement and ease pain symptoms with targeted exercises.
Consult your dentist, doctor, or physical therapist to learn TMJ exercises. You can use them at home for a few minutes once or twice a day.
TMJ exercises could relieve your symptoms more effectively and faster than jaw splints. If you tend to clench your jaw due to anxiety, use your TMJ exercises.
You can pair TMJ exercises with good posture, a soft food diet, and self-care practices.
Chiropractic adjustments can also relieve your jaw problems. Visit a chiropractor if you have issues with the muscles in your cervical spine. Poor posture can also contribute to your TMJ symptoms when left unattended.
A chiropractor will apply controlled pressure using their hands. An adjustment can get rid of restrictions in the craniosacral system.
Adjust Your Diet
To reduce pressure on your jaw, consider switching to an anti-inflammatory diet. Choose cooked foods that are easy to eat to reduce joint deterioration and swelling. For example, stews, smoothies, soups, and steamed vegetables.
Eating every few hours can also stabilize your blood sugar levels.
Avoid foods that might make your joint inflammation worse. For example, foods containing refined grains or added sugars. Instead, add raw garlic and turmeric to your favorite dishes to reduce inflammation.
Add more omega-3 fatty acids to your diet with sardines, salmon, and other fatty fish. Omega-3 fatty acids can fight inflammation and improve circulation.
To get enough protein, eat more raw dairy, eggs, and protein drinks.
When you're not hungry, try green tea for its anti-inflammatory benefits.
Rest and Relax
Stress can trigger your TMJ symptoms. Pick up self-care and relaxation techniques to reduce your stress. For example, try:
- Deep breathing
- Mediating
- Stretching
- Exercising
- Guided imagery
- Massage therapy
- Yoga
These techniques will also help you get better sleep. Getting enough sleep can reduce inflammation. Otherwise, inflammation can add to your pain and stress.
If you experience pain, try sleeping on your side. Use a pillow support between your neck and shoulder to reduce pressure.
You can also exercise your whole body to relieve stress. Exercising will help you get better sleep and balance blood sugar levels. Aim for about 30 minutes to an hour each week.
Avoid habits that might trigger jaw pain, such as chewing candy, yawning, or difficult-to-chew foods.
Prolotherapy Injections
Prolotherapy injections could relieve your jaw pain and improve your jaw's ability to function. Talk to your doctor to determine if prolotherapy injections are a treatment option.
These injections contain 20% dextrose and 0.2% lidocaine, which is an analgesic.
Dextrose initiates your body's natural wound-healing processes. The injections could initiate fibroblast proliferation. The process leads to thicker and stronger connective tissue.
Injections could reduce nerve swelling and compression in the jaw to minimize your symptoms.
Supplements
TMD is the
most common painful chronic condition of non-dental origin pain in the neck and head. The prevalence is over 30% for adults and 11% for adolescents. If the at-home TMJ treatments above aren't helping, consider adding supplements to your routine.
For example, you can try:
- B complex
- Glucosamine
- Vitamin C
- Magnesium
- Calcium
These supplements can prevent symptoms related to stress. Try adaptogen herbs like maca, kava, ashwagandha, and holy basil for stress relief.
Hot and Cold Therapy
Ease tension and inflammation around your jaw by applying an ice pack to the area once or twice a day. Using a hot or ice pack will improve circulation to the area. It can also help relax your tense jaw muscles.
Some people find more relief using ice. Ice can decrease nerve transmissions in pain fibers. It also overrides pain sensations.
Cold therapy's ability to trigger an endorphin release could block pain, too.
Only use hot or cold therapy for 15 hours at a time. Repeat every two hours as needed. When using a pack, make sure to wrap it in a cloth first.
Wear a Bite Guard
If you grind or clench your teeth, try wearing a bite guard.
Your dentist can fit you for a custom-made guard to ensure it doesn't slip. You'll wear the guard on your top and bottom teeth.
The guards will prevent your teeth from touching while you sleep. Inserts can also relax your lips and keep your teeth apart while you sleep.
Consult your dentist to determine if a bite guard is an ideal TMJ treatment for you.
General Dental Care
Routine dental and gum maintenance can help you manage your TMJ symptoms. Schedule appointments at your dentist's office every six months. Regular appointments will reduce your risk of tooth decay and gum disease.
You could also avoid the need for invasive dental treatments.
Make sure to
visit a TMD dentist for jaw pain. Their experience and expertise can help you find effective solutions.
Natural Ease Your TMJ Flare-Up
The next time you experience a TMJ flare-up, don't let stress exacerbate your symptoms. Instead, use these at-home TMJ treatments to try to ease the pressure. In the meantime, don't forget to visit your dentist. They can provide you with tips you can use to relieve your TMJ symptoms.
Need to schedule an appointment with a dentist in Burke, VA? Contact us today to get started. We can't wait to see you!
