If you’ve ever experienced a flare-up of temporomandibular joint (TMJ) disorder, you know how painful and frustrating it can be. The TMJ connects your jawbone to your skull and plays a vital role in everyday functions like chewing, speaking, and yawning. When this joint becomes irritated or inflamed, it can lead to jaw pain, headaches, and even ear discomfort. While there are many ways to ease your symptoms, it’s equally important to know what not to do during a flare-up to avoid making the condition worse.
Don’t Eat Hard or Chewy Foods
When your TMJ is inflamed, the last thing you want to do is strain it further. Foods that require a lot of chewing—like steak, bagels, gum, nuts, or chewy candy—can put excess pressure on the jaw joint and surrounding muscles. This strain can worsen inflammation and prolong the healing process.
Instead, stick to a soft-food diet until your symptoms improve. Options like mashed potatoes, yogurt, oatmeal, scrambled eggs, and smoothies can keep you nourished without overworking your jaw. When you do eat, take small bites and chew slowly to minimize stress on your joint.
Don’t Ignore Your Posture
Believe it or not, poor posture can make TMJ pain worse. Slouching, leaning your head forward, or holding your phone between your ear and shoulder can strain your neck and jaw muscles, leading to increased tension in the TMJ area.
Try to maintain good posture throughout the day—especially if you spend long hours working at a computer. Keep your shoulders relaxed, your chin parallel to the floor, and your screen at eye level. Making these small adjustments can help relieve unnecessary pressure on your jaw and neck muscles.
Don’t Neglect Home Remedies
When a TMJ flare-up strikes, managing the pain early can prevent it from getting worse. Simple home remedies can go a long way in easing discomfort. Applying a warm compress helps relax tight muscles and improve blood flow, while a cold compress can reduce inflammation and numb pain. Gentle jaw stretches and massage can also promote healing—just be sure not to push through pain while doing them.
It’s also important to manage stress, as tension and teeth grinding often worsen TMJ symptoms. Try relaxation techniques such as deep breathing, yoga, or meditation to calm your muscles and reduce jaw clenching.
Don’t Overuse Your Jaw
During a flare-up, it’s best to give your jaw as much rest as possible. Avoid wide mouth movements like yawning excessively, singing loudly, or opening your mouth too wide when eating or talking. Even small habits—like biting your nails, chewing on pens, or clenching your jaw—can aggravate your TMJ.
Being mindful of these movements can help reduce inflammation and allow your joint time to recover.
Don’t Skip Professional Care
While mild TMJ pain can sometimes improve with rest and home care, recurring or severe symptoms shouldn’t be ignored. If you find yourself having frequent flare-ups or persistent jaw pain, it’s time to see a dental professional. A dentist experienced in TMJ therapy can evaluate your bite, identify the underlying cause of your symptoms, and recommend customized treatment options—such as oral splints, physical therapy, or stress management techniques—to help you find lasting relief.
TMJ flare-ups can be uncomfortable, but avoiding these common mistakes can make a big difference in your recovery. With the right care and prevention strategies, you can keep your jaw healthy and pain-free.
About the Practice
At Lakewood Complete Dentistry, our amazing team provides personalized TMJ/TMD therapy to relieve pain and restore comfortable jaw function. We combine advanced technology with compassionate care to help patients manage TMJ symptoms effectively. Whether you’re experiencing a mild flare-up or chronic jaw pain, we’ll work with you to create a treatment plan that fits your needs.
Call us at (303) 238-2800 or request an appointment online.