Dental Care at Home
TLC for Your TMJ
If you suffer from symtoms of TMD—limited jaw movement, radiating pain in the face, neck or shoulders, a painful grinding or clicking sound in your jaw joint when you chew or open and close your mouth, or a significant, sudden change in the way your teeth fit together—you know how uncomfortable they can be. The University of California, San Francisco Center for TMD and Orofacial Pain offers these self-care tips to protect the jaw joint and relieve painful symptoms when they occur:
To protect your jaw joint and keep it from locking open, don't open your mouth too wide. Eat small bites. Avoid long dental appointments and general anesthesia. Take frequent breaks during all dental appointments. For mild to moderate pain, apply moist heat for 20 minutes to increase circulation and promote muscle relaxation. For severe pain, apply cold for five to ten minutes during the first 72 hours. Hot-cold therapy works for muscle pain; apply heat for five seconds, then ice for five seconds. Repeat four to five times. Lightly massage the jaw and temple muscles to stimulate circulation, relax muscles and decrease soreness. Apply accupressure to relieve pain; massage the "hoku" point between the thumb and forefinger. Sit up straight; don't allow your head to droop forward. Don't cradle a telephone between your head and your shoulder. Lie on your side or your back when you sleep, making sure your neck is supported. Avoid high-impact exercise. The slow, stretching movements in yoga are an excellent way to exercise and alleviate stress. Take over-the-counter medication for pain and inflammation. Remember that good nutrition promotes joint and muscle healing.