TMJ Self Care

SELF CARE TIPS FOR PEOPLE WITH TMD

Avoid opening the mouth too wide.

• Stifle yawns to prevent opening too wide.
• Take small bites of food. Cut apples, sandwiches, or other large foods into small pieces.
• Avoid long dental appointments. Take frequent breaks during appointments.

Apply heat and cold, stretch

• The first 72 hours apply ice.  A bag of peas or crushed ice in a bag is best. Do not over stretch your mouth. Apply ice to jaw muscles and lightly stretch the mouth open and close mouth a few times. Okay to refreeze and reuse the peas. Do not eat the peas.  Follow with warm compresses and stretching.  Do this 10-15 minutes four to five times per day.
• Lift your tongue to the roof of your mouth.  This will relax your jaw.

Telephone

• Be sure to hold the telephone with your hand; do not cradle it between your shoulder and head.  If you must use the phone while writing or typing for prolonged periods of time, use a headset or speaker phone.

Computer

• Make sure your computer is positioned so you are able to maintain proper posture while using it.  The screen should be at eye level in front of you.  The keyboard should be lower than the desk top so that wrists are at elbow level.

Rest your jaw muscles and the jaw joint

• Avoid chewing gum, biting nails, chewing your cheek, or biting pencils.
• Avoid clenching your jaw and grinding your teeth. Throughout the day, remind yourself to relax your jaw; teeth apart, muscles relaxed.
• Avoid chewy or hard foods, such as bagels, raw carrots and other raw vegetables, crusty breads, and hard chips.

Posture

• Be aware of your posture throughout the day.  Keep your shoulders back and head up.  Avoid sloping your shoulders or a head forward position.  Maintain lumbar position.
• Avoid crossing your legs for prolonged periods. Keep feet flat on the floor.

Leisure activities

• Maintain good posture while watching television or reading.  Sit in an upright position and avoid leaning or slouching.  Put your feet up and relax.
• Avoid reading or watching television in bed.

Exercise

• Choose low-impact exercise to avoid trauma to joints.
• Take a brisk walk for 10 minutes in the morning and evening.
• Take advantage of opportunities for moderate exercise.

Manage your stress

• People often react to stress by clenching and tightening facial and neck muscles.  Choose the method of stress management that best suits you and stick to it.
• Practice relaxation throughout the day.
• Listen to pleasant, soothing music while in your car.

Maintain good nutrition

•   Avoid caffeine
•   Drink plenty of liquids throughout the day
•   Eat breakfast, especially if you use aspirin or ibuprofen.

Sleep

•   Sleep on your back or side when possible …. Sleeping on your stomach puts pressure on your jaw. Sleep with a pillow under your knees when on your side.
•   Get an adequate amount of sleep at night.
•   Avoid strenuous activity or eating late in the evening.
•   Massage your face and neck muscles before you go to bed.

Treatment

•   Over the counter medications such as Aleve and Advil.

Avoid tobacco in all forms.