If you’ve ever experienced jaw pain, clicking or popping when you open your mouth, frequent headaches, or facial soreness, you’re not alone. These symptoms are often linked to TMD, or temporomandibular joint disorder.
At Peace Street Dental in Raleigh, North Carolina, we often see patients dealing with TMD symptoms, and many are unaware of what’s causing their discomfort. The good news? While professional evaluation and treatment are important, there are also several simple, effective things you can do at home to help improve or even resolve TMD symptoms.
What is TMD?
Temporomandibular joint disorder (TMD) is a group of related disorders that involve the temporomandibular joint (TMJ). The TMJ is the hinge that connects your lower jaw to your skull and helps you do a lot of important things, including chewing, speaking, and yawning. When your TMJ is not functioning properly, even small movements can become uncomfortable or painful.
TMD can develop for many reasons, including:
- Teeth grinding or clenching (often during sleep or stress)
- Jaw muscle overuse
- Misalignment of the bite
- Injury or trauma to the jaw
- Arthritis or inflammation
- Poor posture, especially involving the neck and shoulders
Symptoms can range from mild to severe and may include jaw pain, stiffness, headaches, ear discomfort, facial pain, or limited jaw movement.
Why TMD Therapy Often Starts with Conservative Care
Most TMD cases respond well to non-invasive, conservative treatment, especially when addressed early. Before jumping to complex therapies, Dr. Ryan Griffith often recommends a combination of professional guidance and at-home self-care strategies designed to reduce strain on the jaw and calm inflammation.
Below are evidence-based, dentist-approved tips you can safely try at home.
1. Be Mindful of Teeth and Jaw Position
A relaxed jaw should have your teeth slightly apart and your tongue resting gently on the roof of your mouth. Alternatively, you can rest your tongue in the floor of your mouth behind your lower front teeth. Many people clench their teeth without realizing it, especially during stress. Your teeth should only touch when swallowing or lightly when chewing. The remainder of the time your teeth should not touch, not even resting together lightly. Check in with yourself throughout the day and consciously release jaw tension when you notice it.
Many people unknowingly hold their tongue in a tense, suctioned position against the palate throughout the day. This constant bracing can place unnecessary strain on the jaw and surrounding muscles, contributing to TMD discomfort. Instead, aim for a relaxed resting position with your tongue lightly touching the palate and your teeth slightly apart.
2. Eat a balanced and pain-free diet
Hard, chewy, or crunchy foods can overwork the jaw. If your symptoms are flaring up, opt for softer foods like yogurt, eggs, pasta, smoothies, cooked vegetables, and fish. Avoid gum, bagels, tough meats, and chewy candies until symptoms improve.
3. If it hurts, don’t do it
Yawning widely, singing loudly, biting large sandwiches, or resting your chin on your hand can all strain the TMJ. Try to keep jaw movements smooth and controlled, especially during a flare-up.
4. Stand up straight
Your mom really was onto something. Poor posture can contribute to muscle overload and jaw/neck pain.
- Keep phone and computer screens at eye level, sit with your shoulders relaxed, and avoid craning your neck forward.
- Do not tilt your head to the side.
- Keep your shoulders back and down, not rounded forward or pulled up.
- Don't carry a heavy shoulder bag, as this can affect your posture.
5. Get a good night’s sleep
- Don't sleep on your stomach. This puts excess strain on the jaw/neck muscles.
- Try going to bed and getting up on a regular schedule. Try to relax in the evening. Aim for 7-8 hours of sleep each night.
- Avoid alcohol. Too much alcohol keeps you from getting the right amount of deep, restorative sleep.
- Sleep apnea is linked to both TMD and bruxism. If you snore and/or feel abnormally drowsy during the day, we may recommend a sleep apnea evaluation by your physician.
6. Relax
Stress is one of the biggest contributors to clenching and grinding. Deep breathing, stretching, yoga, meditation, regular exercise, or even a short daily walk can help lower muscle tension throughout the body, including the jaw.
7. Perform muscle stretches.
People unconsciously stretch many of their muscles throughout the day, and for good reason – muscles must be stretched in order to relax. Individuals with jaw and neck muscle pain as well as those with 'stress' or 'tension' headaches, often find significant pain reduction utilizing these stretching exercises.
- Jaw stretches
- Chin tuck
- Lateral neck stretches
- Jaw rotation
- Neck flexion
- Diagonal flexion
When At-Home Care Isn’t Enough
While self-care can be very effective, persistent or worsening symptoms should always be evaluated by a dental professional. At Peace Street Dental, we take a personalized approach to TMD therapy, starting with a thorough evaluation of your bite, jaw function, and symptoms.
Depending on your needs, treatment may include:
- Custom bite/nightguards or splints can help alleviate TMD symptoms and protect your teeth from the effects of nighttime clenching and grinding (bruxism). These are custom appliances that keep your teeth separate and decrease the force on the TMJ.
- Bite adjustments
- Coordinated care with physical therapy or an orofacial pain specialist
- Referral for a sleep apnea evaluation
- Ongoing monitoring and guidance
Early intervention often prevents symptoms from becoming chronic or more difficult to treat.
We’re Here to Help in Raleigh, NC
Jaw pain and headaches don’t have to be something you “just live with.” If you’re experiencing symptoms of TMD, Dr. Ryan Griffith and the team at Peace Street Dental in Raleigh, North Carolina is here to help you find relief—starting with education, conservative care, and a treatment plan tailored to you.
If you have questions about TMD therapy or would like to schedule an evaluation, we’d be happy to help you take the next step toward a more comfortable, healthier smile.
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