5 Simple Habits to Reduce Jaw Pain and Protect Your TMJ

Jaw pain can be frustrating, whether it’s a dull ache when you wake up or a sharp pop when you chew. If you’ve been diagnosed with TMJ dysfunction (TMD) or suspect that your jaw isn’t moving the way it should, the good news is that small changes in daily habits can make a big difference.

Here are five simple habits to reduce jaw pain and keep your temporomandibular joint (TMJ) healthy.

1. Relax Your Jaw Throughout the Day

One of the most common contributors to TMJ pain is muscle tension from clenching or grinding your teeth, even when you don’t realize it.

• Check in with your jaw several times a day. Your teeth should be slightly apart, lips closed, and tongue resting lightly on the roof of your mouth.

• This relaxed position reduces strain on the joint and surrounding muscles.

2. Avoid Hard, Chewy, or Sticky Foods

Your TMJ works hard every time you chew, and overworking it with certain foods can make pain worse.

• Avoid gum, chewy candy, bagels, and raw vegetables that require a lot of force to bite.

• Cut larger foods into small pieces and chew gently to reduce joint stress.

3. Maintain Good Posture

Your jaw and neck are closely connected. Slouching or looking down for long periods can put extra strain on your TMJ.

• Keep your ears over your shoulders and your shoulders relaxed when sitting or standing.

• If you work on a computer or phone, bring your screen to eye level and take frequent posture breaks.

4. Manage Stress and Tension

Stress often leads to unconscious jaw clenching, which can worsen TMJ pain. Incorporating stress management techniques can help relax your jaw and neck muscles.

• Try deep breathing exercises, meditation, or gentle neck stretches throughout the day.

• If you catch yourself clenching your jaw, take a moment to relax and reset.

5. Follow a Guided TMJ Exercise Program

Gentle, targeted exercises can help restore jaw mobility, strengthen supportive muscles, and prevent flare-ups.

• A physical therapist who specializes in TMJ can create a custom plan for you.

• Exercises may include controlled jaw movements, neck stretches, and relaxation techniques that you can safely perform at home.

When to Seek Professional Help

If jaw pain, clicking, or locking continues despite your best efforts, it’s time to get evaluated by a professional.

At True Function Physical Therapy, we provide:

• 1:1 TMJ-focused care in the comfort of your home or office

• Hands-on therapy, dry needling, and personalized exercise programs

• Guidance on lasting lifestyle changes to protect your TMJ

Don’t wait for jaw pain to get worse. Schedule your personalized TMJ evaluation today and take control of your jaw health.