Choosing a Natural Remedy for TMJ
Are you suffering from temporomandibular joint disorder? You can alleviate the symptoms by applying a natural remedy for TMJ. Helpful solutions include herbs, relaxation techniques, posture improvement, and jaw exercises.
What is TMJ?
The temporomandibular joint is one of the most complex joints in your body. It opens and closes like a hinge and slides forward, backward, and from side to side. Because it connects the lower jaw to the skull, it has to move in all directions—up and down, forward and back, and side to side. This movement allows you to chew, talk, and make facial expressions.
Temporomandibular joint disorders (TMJ) are caused by problems with the jaw muscles or joint or the fibrous tissue connecting them. TMJ disorders are most common among women in their early 20s and between the ages of 40 and 50. In rare cases, babies are born with TMJ abnormalities.
What causes TMJ?
Stress is often a major cause of TMJ. When you are under a lot of stress, you are likely to clench or grind your teeth. This action irritates the joints and muscles of the jaw. Over time, these movements can make the joints and surrounding muscle and tissues swell, especially if your mouth and jaw aren’t properly aligned.
Other factors that contribute to TMJ include jaw injuries, problems with your bite, arthritis, hormonal changes, and infections. Holding the head forward of the neck (like a turtle) may also contribute to TMJ.
Symptoms of TMJ
The swelling of the jaw joint and its surrounding muscles and tissues puts pressure on nearby nerves. When this occurs, you may experience pain on your face and ear.
Other symptoms of TMJ may include:
- clicking and popping noises coming from the joints
- a joint getting stuck in one position, forcing the mouth partially open (also known as “lockjaw”)
- headaches
- tenderness of the chewing muscles
Doctors or dentists can usually diagnose TMJ disorders with a physical examination. In some cases, however, an imaging test is required.
Natural Remedies for TMJ
When TMJ pain strikes, do the following for immediate relief:
- Apply an ice pack to your jaw joint (just in front of the ear) for 10 to 15 minutes.
- Follow with a warm, moist washcloth to the same area, also for 10 to 15 minutes.
- Use your fingers to gently massage your face, shoulders, and neck muscles with hard, slow, short strokes for several minutes.
- Place your thumb on the outside of your cheek on the side that hurts, with the fingers of the same hand inside the cheek. Squeeze your cheek between your fingers and move it in a circular, massaging motion for several minutes.
- Repeat steps 1 through 3 throughout the day as needed.
The ice numbs the pain and reduces swelling. The heat increases blood circulation to the area and relaxes tight muscles. For best results, alternate between the two—ice and then heat.
Massage further reduces muscle tension and pain. While in pain, maintain a soft food diet to allow the jaw to rest and recover.
Nervine Herbs
Chamomile and valerian are nervine herbs that relax the nervous system, soothe stress, and ease muscle tension. Whenever you feel a trigger of TMJ pain, drink some valerian or chamomile tea.
If you’re a pregnant or breastfeeding woman exhibiting symptoms of TMJ, do not take any herbal supplement in any form (tea, capsule, powder) without the approval of your doctor. Although chamomile tea is generally safe for pregnant women, it may not be advisable for those who are nursing babies.
Pregnant or breastfeeding women should not use valerian.
Relaxation Techniques
Reducing stress and muscle tension can make TMJ pain disappear quickly. At least six months of relaxation training will significantly reduce tooth grinding and other TMJ discomforts. Relaxation techniques include meditation, controlled breathing, visualization, and progressive muscle relaxation.
Posture Improvement
Posture improvement is another natural remedy for TMJ. Make sure that your work station enables good posture. Repeatedly jutting your head forward of your shoulders can stress muscles in and around the jaw. Your head should be directly over your shoulders.
When sleeping, use a contoured pillow designed to keep your head and neck relaxed.
Jaw Exercises
Jaw exercises, when combined with six months of relaxation therapy and posture improvement, can help alleviate symptoms of TMJ. Follow these steps:
- Apply a warm compress for 15 minutes to loosen and relax your jaw muscles.
- Open and close your jaw and move it from side to side repeatedly for 5 minutes. Increase your range of motion with each movement.
- Repeat three to five times a day for two to four weeks.
Applying TMJ natural remedies need not be supervised by a medical practitioner. Proper diagnosis made by a dentist or a doctor, however, is necessary before you start with these remedies.
As a general rule, avoid chewy and hard foods. Also, make it a habit to pause and relax your facial muscles every now and again.
References:
- Hardy & Gordon. (2006). Best Remedies: Breakthrough Prescriptions That Blend Conventional and Natural Medicine. New York. Reader’s Digest.
- Porter, Robert S. (2009).The Merck Manual Home Health Handbook. Pennsylvania. Merck & Co., Inc.
- Valerian - https://www.anxiety-and-depression-solutions.com/articles/complementary_alternative_medicine/herbs_supplements/valerian.php
Disclaimer
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