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Top 5 Tips to Self-Treat TMJ Disorder

  • Non traumatic TMJ pain can be a result of poor posture and/or jaw clenching at night which causes the muscles of your jaw to become overworked and sore.
  • When you are slouching and your chin pokes out, your jaw is left in a slightly opened position. This causes the muscles of the jaw to constantly be engaged which leads to muscular tension and pain.
  • Clenching your teeth at night causes the jaw muscles to be overworked which also leads to muscular tension and pain.
  • Here are a few tips to help you self manage you TMJ pain:

1. Sit in a upright posture at all times

 3 sitting position demonstrating proper vs. improper posture

2. Try and engage in a regular strength training regimen which targets your back and postural muscles.

  • By increasing the muscular strength of your postural muscles, it will be easier to maintain a proper posture.

3. Release the tension in your jaw muscles by applying pressure to the “knots”

  • 5 minutes; 3-5 x per day

4. You can buy a mouth guard to prevent TMJ muscle soreness

  • Talk to your dentist to see if you are a candidate

5. Try and reduce your stress before bedtime

  • Take a bath
  • Avoid looking at your finances or checking emails before bed
  • Drink tea
  • Practice Yoga or Tai Chi
  • Any relaxing activities before bed can reduce your clenching at night
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