TMJ Dos and Don'tsby Aimee Amodio | More from this Blogger 10 Mar 2009 01:13 PM TMJ -- temporomandibular joint syndrome -- can be a real pain. But these dos and don'ts can help ease your discomfort. DO:
- Try to increase blood flow to your jaw. Apply ice OR moist heat (like a warm, wet washcloth) -- but don't alternate. Pick one and stick with it. Heat works best for some; ice works best for others.
- Try gentle stretching and facial massage. This is another way to increase blood flow to the jaw.
- Support your jaw with a moldable mouth guard. Holding your jaw steady can help relieve symptoms of TMJ temporarily.
- Limit jaw movement. When you feel a yawn coming on, place your fist under your chin to keep your mouth from opening all the way.
- Use painkillers to relieve jaw pain. Aspirin is a great pain reliever for adults; don't give children aspirin as it can be dangerous.
- Stick to soft, easy to chew foods. Hard or chewy foods can aggravate an already pained area.
- Try sleeping on your back -- without a pillow. Roll a towel up so it's about as thick as your wrist and place it under your neck. Roll another towel up and place it under the small of your back. Stick a pillow under your knees. This is a neutral, relaxing position that may help relieve jaw tension.
DON'T:
- Lie on your stomach with your head twisted to one side. This can put the muscles leading to your jaw in an uncomfortable position.
- Lie on your back with your head propped up with a sharp angle (like for reading or watching TV). Again, this can put stress on the muscles leading to your jaw.
- Cradle the telephone between your chin and shoulder. Think of the muscles! (Do you see a pattern here?)
- Always carry your bag with the strap on the same shoulder. Two straps -- to evenly distribute weight -- are better than one. If you must use a one-strap bag, switch shoulders regularly to relieve pressure.
- Do work over your head (like painting a ceiling) for long periods of time without a break. Schedule regular breaks to give your muscles a rest -- better yet, stretch out on a scaffold while you work.
- Grind your teeth. Bruxism can create or worsen problems with TMJ.
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