Everyday Habits That Might Be Making Your TMJ Pain Worse And How To Fix Them

1. Clenching or Grinding Your Teeth (Bruxism)

Clenching or grinding your teeth, often while you’re stressed or asleep, is a leading cause of TMJ pain. This constant pressure on your jaw muscles and joints can lead to inflammation, tightness, and even long-term damage.

Fix It:

• Try relaxation methods like deep breathing to reduce stress.
• Employ a custom nightguard to protect your teeth and jaw while you sleep.
• Practice jaw relaxation exercises to ease tension.

2. Chewing on Hard or Sticky Foods

Do you love chewing gum, crunching on ice, or snacking on tough-to-eat foods like bagels or caramel? While delicious, these habits can overwork your jaw and strain your TMJ.

Fix It:

• Opt for softer foods, especially during flare-ups.
• Limit gum chewing and avoid hard, chewy snacks.
• Take smaller bites and chew slowly to reduce strain.

3. Poor Posture

Believe it or not, your posture can have a direct impact on your TMJ. Sitting hunched over a desk or slouching while using your phone can misalign your neck and jaw, causing unnecessary stress on your TMJ.

Fix It:

• Maintain good posture by maintaining your shoulders back and your head aligned with your spine.
• Take regular breaks from sitting, during work or long periods of screen time.
• Consider incorporating neck and upper back stretches to release tension.

4. Resting Your Chin on Your Hand

It’s something many of us do without thinking—resting your chin on your hand while sitting at a desk or watching TV. This habit puts uneven pressure on your jaw, which can lead to TMJ pain over time.

Fix It:

• Be mindful of this habit and avoid putting unnecessary pressure on your jaw.
• Keep your hands off your face and let your jaw rest in a neutral position.

5. Jaw Tension from Stress

Stress can manifest physically in many ways, and one of the most common is jaw tension. When you’re stressed, you might clench your jaw without even realizing it, which can trigger or worsen TMJ pain.

Fix It:

• Incorporate stress management techniques like light exercise into your routine.
• Practice jaw relaxation exercises, such as gently massaging your jaw muscles or opening and closing your mouth slowly.

6. Poor Sleep Position

Sleeping on your stomach or in positions that misalign your neck and jaw can exacerbate TMJ pain. Improper sleep posture can cause tension in your jaw, neck, and shoulders, leading to discomfort the next day.

Fix It:

• Sleep on your back with proper neck support, using a pillow designed to maintain alignment.
• Avoid sleeping on your stomach, as it forces your jaw into an unnatural position.

7. Talking or Yawning Too Much

Excessive talking, singing, or even yawning can overwork your jaw muscles, especially if you’re already dealing with TMJ pain.

Fix It:

• Be mindful of how wide you open your mouth during these activities.
• Practice gentle stretching exercises for your jaw to improve flexibility and reduce strain.