Are you one of the many grappling with the insidious discomfort of TMJ (temporomandibular joint disorder)? If you are, then you know that it’s more than just a pain in the jaw. It can affect your ability to eat, speak, and lead a normal life.
Discovering what aggravates this condition and how to find relief can be life-changing. Here are six things that make TMJ worse and the techniques that might just alleviate your aches.
1. Clenching and Grinding
Jaw clenching and teeth grinding is also known as bruxism. It can put excessive pressure on the temporomandibular joint and surrounding muscles. This can lead to inflammation, pain, and limited jaw movement. Common triggers for clenching and grinding include stress, anxiety, and misaligned teeth.
To reduce this symptom of TMJ disorder, it is important to find ways to manage stress and anxiety. This includes practicing relaxation techniques or seeking therapy. Wearing a mouth guard at night can also protect your teeth from damage caused by grinding.
If it worsens, you can also enlist the help of an experienced TMJ specialist. They can provide professional help and guidance on how to manage clenching and grinding effectively.
2. Poor Posture
Poor posture can cause strain on the muscles and joints of the jaw, leading to TMJ pain. This is especially true for those who work at a desk or spend long hours looking down at their phone.
To improve your posture, make sure to sit up straight with your shoulders back, chin parallel to the ground, and feet flat on the floor. Taking breaks from sitting and stretching your neck and shoulders can also help alleviate tension in the jaw.
3. Chewing Gum
While chewing gum may seem harmless, it can worsen TMJ pain. The constant repetitive motion of chewing puts strain on the jaw joint and muscles. This can lead to inflammation and pain.
4. Tough and Chewy Foods
Just like chewing gum, tough and chewy foods can cause strain on the jaw joint and muscles. Hard food such as steak, nuts, and candy should be avoided or consumed in small bites to prevent further irritation.
Instead, opt for softer foods that are easier to chew. This can include steamed vegetables, cooked grains, and well-cooked meats. Incorporating a balanced and healthy diet can also help improve overall jaw function.
5. Playing Wind Instruments
Playing wind instruments, especially woodwind instruments, requires a lot of jaw movement and pressure. This can aggravate TMJ pain and cause discomfort.
To avoid this trigger, consider taking breaks while playing or switching to a different instrument that puts less strain on the jaw. Alternatively, practicing proper posture and jaw relaxation techniques can also help alleviate tension while playing.
6. Inadequate Sleep
Lack of sleep can lead to increased stress and tension in the body, including the jaw muscles. This can make TMJ pain worse and even trigger episodes of clenching and grinding.
To improve sleep quality, establish a consistent bedtime routine. Avoid caffeine and electronics before bed, and create a comfortable sleeping environment.
Things That Make TMJ Worse Are Manageable
While TMJ disorder can be debilitating, the triggers that worsen it are manageable. By identifying and avoiding things that make TMJ worse, you can take control of your pain.
Remember to always listen to your body and prioritize self-care when dealing with this condition. With patience and persistence, you can find relief and lead a more comfortable life.
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