Many people suffer with a condition known as temporomandibular joint dysfunction, or TMJ for short. In fact, according to the recent statistics, one out of every 12 people in the United States are affected by TMJ. That translates into 35 million people and the numbers might actually be higher due to undiagnosed cases. The statistics also show that women are 4 times more likely to suffer with TMJ than women. So what do we know and what can we do about TMJ?
TMJ problems aren’t that straightforward. TMJD (tempormandibular joint and muscle disorder) usually involves the jaw joints being misaligned or damaged, but this can happen for many reasons. The truth is that there are many symptoms of a TMJ disorder and having a jaw that makes noises is just one of them. Some signs of a TMJ problem may not even seem related initially.
The exact cause of a person’s TMJ disorder is often difficult to determine. The pain may be due to a combination of factors, such as genetics, arthritis or jaw injury. Some people who have jaw pain also tend to clench or grind their teeth (bruxism), although many people habitually clench or grind their teeth and never develop TMJ disorders. Common symptoms associated with TMJ include pain and tenderness in the jaw, pain in one or both of the temporomandibular joints, pain around the ear, difficulty chewing or pain while chewing and locking of the joint.
While there is no known cure for TMJ, there are things that you can do to help improve the situation.
1. Jaw Exercises – Just like any muscle, it needs to be stretched from time to time. Simply opening your mouth widely and move the lower jaw from side to side can be beneficial. There are also specific stretches that can be learned through physical therapy and chiropractic sessions. Just don’t overdo it.
2. Relax – This one may seem silly, but many people really do need to learn how to truly relax. This involves dealing with stress in different ways and allowing your body to fully sink into deep relaxation. Stress and anxiety tend to exacerbate pain, even in the jaw. Practice deep breathing. The best way to do this is to lie on your back, place your left hand on your stomach and right hand on your chest. Inhale to the count of 4, hold your inhale to the count of 7 and exhale to the count of 8. You’d be surprised how much this can help.
3. Good Nutrition – Deficiencies in calcium and magnesium are found to be common in people suffering from TMJ. The International Dental Association conducted a study on 50 TMJ sufferers who added calcium and magnesium supplements to their routine and found pain relief in 70 percent of the participants. Foods rich in magnesium include cashews, avocados, almonds, soybeans, sesame butter, spinach, squash, sunflower seeds, rice and flaxseed. Foods rich in calcium include bananas, almonds, spinach, coconut, kale, broccoli, tofu and beans.
4. Exercise – Besides stretching and strengthening your jaw, regular exercise using your whole body is a great natural stress reliever. In addition, lowering inflammation, balancing blood sugar levels and helping you sleep better are some of the benefits of exercise. Aim for at least 30 minutes a day.
5. Use Essential Oils – Consider using essential oils to lower anxiety and pain. Peppermint oil, frankincense oil and lavender oil have all been shown to lower stress, swelling and tension. You just mix one drop of each oil with 1/4 teaspoon of coconut oil and rub on to the area of pain as needed.
6. Acupuncture – Acupuncture has also been found to help lower chronic TMJ pain, joint pain in general and stress in several studies. TMJ often represents an imbalance in the liver and gallbladder meridians which traverse the areas usually associated with TMJ pain. Acupuncture points focused on these areas can stimulate the healing process and return the meridians and the body back to balance, improving your TMJ symptoms.
7. Massage – Massage therapy helps to relax the muscles, while also relieving stress and helping you sleep better. Studies show that regular massage is a great way to help relieve overall tension in the head, neck, shoulders and jaws. The more tension, the more pain.
If you or someone you know suffers with TMJ pain, don’t give up and assume that you’ll never find relief. There are lots of ways to approach this disorder and sometimes it just comes down to finding the right combination.