5 great recommendations to keeping a healthy jaw
At Kinatex St-Léonard, we see many patients that have been referred from their dentist or dental surgeon for problems related to jaw or temporo-mandibular joint (TMJ) pain. For many, jaw pain is not a problem they can relate to unless they have it themselves. Jaw pain can be an important problem especially when the mouth is unable to open and close properly. This basic movement of the jaw is used all the time such when we eat and when we speak so when the pain is severe it can be debilitating.
The good news is that jaw pain can avoided by following some simple tips. A physiotherapist that is an expert in jaw problems can also treat the pains with manual therapy and exercises.
What Is the TMJ?
The temporomandibular joint (TMJ) is the joint of the jaw, located in front of the ear. In addition to causing cracking and jaw pain, dysfunctions in this area can lead to head, face and neck pain as well as pressure and ringing in the ear.
5 recommendations to help prevent TMJ problems
Be careful with the foods you eat. Some types of food can increase the stress placed on the jaw and its joint. It is best to avoid all foods that require the jaw to force in an excessive manner. For example, eating large foods such as an apple or a hamburger can force the mouth to open large and injure the jaw. Other foods that are hard such as nuts, raw vegetables and bagels require more strength to chew and can also cause injury. Excessive chewing on some foods such as meat or salads is another cause of jaw pain.
Evaluate your sleep habits. While you are lying down in bed, make sure your pillow takes up all the space between your neck and the bed. Because this space is not the same with different sleeping positions (sleeping on your side versus sleeping on your back), it is important to make sure that you adjust your pillow to the sleeping position. And if you are able, it is best to avoid sleeping on the stomach. With the head turned to one side, this position puts direct pressure on the jaw and creates tension in the neck as well.
Be mindful of your posture and some potentially harmful habits. Here are some tips to maintain a good posture for the jaw and some good habits to practice:
• When seated, try to sit as “tall” as possible, that is with the back straight, shoulders back and chin tucked in.
• It is best to get up every 20 minutes and change your position.
• Do not read in bed, especially with several pillows to lift your head.
• While resting, keep a 2 mm distance between your teeth.
• Avoid clenching the teeth as this creates tension in the jaw.
• Do not open your mouth to its full capacity. As a guideline, use a maximum of 70%, or two fingers’ width between the teeth.
• When yawning, try putting your tongue on the palate and inhale or put you hand below your chin to prevent excessive opening.
• If possible, avoid cracking your jaw.
Don’t forget about breathing and relaxation. Proper and relaxed breathing is an important component to maintaining good health. This factor is also true for the temporo-mandibular joint. As an hourly breathing exercise, take five big deep breaths allowing for five seconds of inspiration and five seconds of expiration. As you practice this slow and relaxing exercise, try to breathe through the nose and expand the lower rib cage as much as possible. The stomach will inflate like a balloon as you breathe in air and deflate as you exhale. Also, incorporating sessions of relaxation or meditation during the week can be very useful if you note increased jaw pain with stress or with grinding of the teeth. There are many options available such as mobile phone applications that you can use to help relax during the day.
Exercises can be helpful. One way to decrease the tension of muscles surrounding the jaw is to perform auto-massage techniques. This form of relief can be done on your own by applying specific pressures to the outside and inside of the cheek, the temples, the upper part of the neck and the muscles under the chin. Your physiotherapist can show you how to perform these techniques on your own. They can also recommend specific mobility and strengthening exercises that you can practice at home and that can help solve your jaw problem pains.
There are more recommendations that your physiotherapist can make to you after a thorough evaluation. If you continue to have problems with your jaw pain, feel free to call us to book an appointment.
If you have further questions and would like to speak to a therapist at our clinic to know if we are able to help, you can book a free orientation call by going on our website at:
https://www.kinatex.com/cliniques/saint-leonard/en/
