Temporomandibular joint and muscle disorders, or TMJ, is a disorder that results in pain in the jaw joint and muscles. It can be caused due to a variety of medical problems. Some symptoms and/or side effects of TMJ are neck and head pain, pain in the face or ear, locked jaw or difficulty in opening the jaw, difficulty in biting, and popping sounds in the jaw when you bite.
According to the National Institute of Dental and Craniofacial Research (NICDR), about 10 million Americans are affected by TMJ, and it is more common in women than in men.
The following home remedies for TMJ will help you get relief from pain caused by TMJ and will boost the healing process.
TMJ can lead to difficulty in opening the jaw, and regular exercise will help loosen the jaw and improve movement.
Gently rest your tongue on the roof of your mouth, just behind your upper teeth. Bring down your lower jaw slowly and relax the muscles in your jaw. Close your mouth. Repeat 10-15 times.
Perform this exercise 2-3 times a day.
This exercise is similar to the relaxed jaw exercise, but provides more support to the TMJ(1), helps relieve pain, and improves the movement of the jaw.
Gently rest your tongue on the roof of your mouth, just behind your upper teeth. Place your pointer finger in the front of the ear where the TMJ is located, and the pointer finger of the other hand on your chin. Use your finger to gently open the jaw, then close it to go back to a neutral position. Repeat 10-15 times.
Perform this exercise 2-3 times a day.
[Read: Yoga Poses for Neck Pain]
The vamping pose is a yoga exercise for TMJ that helps relax the muscles around the neck and lower jaw.
Cup your right hand over your head from the side and gently stretch the back of your neck. Stretch your left arm forward, palm facing down, and turn your head to the left. Hold this position for three breaths and then repeat with the other side.
Perform 10 reps 2-3 times a day.
This yoga pose works the neck and lower jaw, strengthening the TMJ muscles.
Lie down on your belly with your forehead very close to the ground and with your inner thighs together. Place your palms on the side, facing inward. Inhale and lift your chest off the ground, while maintaining your gaze downward. Exhale and return to a neutral position.
Perform 3 sets of 10 reps.
[ Read: Treat TMJ Effectively With Natural Remedies ]
This yoga pose directly massages the lower jaw and improves mobility.
Sit straight on a chair. Make a fist with one hand and place it on the jaw on the side. Without allowing your hand to move, try turning towards the fist. Your lower jaw will remain in place while the upper part of your head moves towards the fist. Repeat on the other side.
Perform 10 reps on each side, 1-2 times a day.
[ Read: Massages for Neck Pain ]
Magnesium(2) is an important nutrient that boosts the immune system and helps to heal connective tissues and muscles.
Green leafy vegetables like kale, spinach, and collard greens; fruits like figs, avocados, bananas, and raspberries, and nuts like almonds, cashews, and Brazil nuts are good sources of magnesium.
Include magnesium-rich foods in your diet to get 1000 milligrams – 1200 milligrams per day.
Omega-3 fatty acids contain Vitamin D which helps in the absorption of calcium, and it also contains anti-inflammatory compounds that help ease the pain caused by TMJ.
Fatty fish like salmon, sardines, and tuna are great sources of omega-3 acids. You can also get omega-3 fatty acids from cod liver oil capsules.
The RDA for Omega-3 Is 250–500 mg.
[Read: TMJ Management Using Physiotherapy]
Peppermint essential oil contains menthol that provides a cooling effect and relief from the pain caused by TMJ. It also helps with stiffness in muscles surrounding the jaw.
Apply peppermint essential oil directly to the affected area to get relief from TMJ pain.
As much as needed to cover the affected area. Apply it once or twice a day.
[ Read: Relieve Muscle Pain Naturally ]
Lavender oil acts as a mild sedative. It also has analgesic and anti-inflammatory properties that help relieve pain caused by TMJ and also reduces jaw stiffness. It is one of the best home remedies for TMJ inflammation.
Dilute it with a carrier oil like coconut oil and massage it directly on the affected and surrounding area.
You can massage your jaw using the oil daily or 4-5 times a week for best results.
Eucalyptus and camphor essential oils tend to relieve congestion that is a side effect of TMJ. The menthol in eucalyptus also provides a cooling and soothing effect.
Dilute eucalyptus and camphor essential oils with a carrier oil like jojoba oil and massage it directly on the affected and surrounding area.
You can massage your jaw using the oil once daily or 4-5 times a week for best results.
[Read: Simple Exercises for TMJ]
Black pepper essential oil improves blood circulation and is often used to relieve nerve pain. It contains analgesic and antispasmodic compounds that relieve pain caused by TMJ and provide a warming effect when used for massage.
Dilute black pepper essential oil with a carrier oil like coconut oil and massage the affected area.
As much oil as needed to cover the affected area.
Magnesium can help prevent headaches caused by TMJ. It also has anti-inflammatory compounds that directly help relieve pain caused by TMJ.
You can buy magnesium supplements and take them as prescribed by your doctor.
1000 milligrams – 1200 milligrams per day or as prescribed by your doctor.
[ Read: Vitamins for Muscle Pain ]
Heat improves blood flow and circulation in the body, often helping the healing process.
Dip a cloth in water that’s mildly hot and place it on the jaw and areas affected by TMJ.
Do this 2-3 times a day.
Ice helps reduce inflammation caused by TMJ and helps relieve the pain.
Place ice in a cloth and place it on the jaw and affected area.
Do this 2-3 times a day.
Massaging the jaw and areas affected by TMJ with an essential oil is a great way to relieve pain and improve blood flow to the area, promoting healing.
Mix the essential oil with a carrier oil and massage the affected area.
Do this 1-2 times a day.
Acupuncture helps significantly in pain management and pain relief and can be used to relieve pain caused by TMJ.
Visit a specialist.
As recommended by your doctor.
[Read: Acupuncture for TMJ]
Ice reduces the inflammation and heat improves blood flow promoting healing. Apply ice first to relieve the swelling followed by heat therapy.
With proper rest, TMJ will heal in two weeks.
Only if the pain is severe, or if you have a lot of difficulty opening your jaw and it affects swallowing and talking.
In order to prevent TMJ from getting worse, avoid activities like jaw clenching, gum chewing, yawning widely, etc. When chewing food, make it a point to chew slowly and gently.
These repetitive jaw movements can aggravate TMJ and increase pain. With exercise, proper diet and rest, you will be free from TMJ.