Ever bit into a steak and felt your jaw tighten up right away? Have you ever yawned too wide and felt your jaw lock? Does your jaw constantly click when you open and close it?
Jaw pain can range from mild discomfort to debilitating agony, affecting everyday tasks like eating, speaking, and even smiling. It can result from various factors, including temporomandibular joint (TMJ) disorders, muscle tension, teeth grinding (bruxism), poor posture, or stress.
Signs of jaw dysfunction:
- Popping or clicking noises in your jaw
- Pain in the facial region
- Headaches
- Fractured or worn teeth
- Stiff or painful jaw opening
- Dizziness
- Tinnitus (ringing in ears) or pressure in ears
Jaw pain can arise from problems between the bone surfaces (joint), jaw muscles, discs in the jaw, facial muscles, and the upper neck (which we’ll discuss in Part 2 of this blog series).
If you are experiencing jaw pain, here are some helpful tips to relieve your symptoms:
1. Gentle Massage
Start by gently massaging the muscles around your jaw. Using your fingertips, apply light pressure in circular motions to help release tension and increase blood flow to the area.
2. Heat Therapy
Applying heat can soothe sore muscles and ease jaw pain. You can use a warm washcloth or heating pad on your jaw for about 15-20 minutes at a time to relax tight muscles. Cold Therapy: Cold therapy can help reduce inflammation and numb pain in the jaw area. Try applying a cold pack wrapped in a cloth for 10-15 minutes to help ease discomfort.
3. Cold Therapy
Cold therapy can help reduce inflammation and numb pain in the jaw area. Try applying a cold pack wrapped in a cloth for 10-15 minutes to help ease discomfort.
4. Relaxation Techniques
Stress can exacerbate jaw pain, so finding ways to relax is essential. Deep breathing exercises, meditation, or listening to calming music can all help reduce stress and tension in your jaw muscles.
5. Jaw Exercises
Simple jaw exercises can help improve mobility and relieve tightness in the jaw joint. Try gently opening and closing your mouth, moving your jaw from side to side, and stretching your jaw muscles.
6. Posture Awareness
Pay attention to your posture throughout the day, as slouching or hunching over can strain your jaw muscles. Sit and stand up straight, and avoid cradling the phone between your ear and shoulder.
7. Avoid Hard Foods
Chewy or crunchy foods can aggravate jaw pain, so try to stick to softer foods that are easier to eat. Soups, smoothies, and mashed vegetables can be gentle on your jaw while it heals.
8. Limit Jaw Strain
Be mindful of habits that may strain your jaw, such as clenching your teeth or chewing gum. Try to relax your jaw muscles and avoid activities that exacerbate your symptoms.
Jaw pain can be bothersome, but with these simple techniques, you can find relief and improve your quality of life. If you’re experiencing jaw pain, give Focus Physiotherapy a shout so we can book a one-on-one assessment to uncover the cause of your symptoms and guide you to recovery.