Left untreated, temporomandibular joint disorders (TMJD) can trigger headaches that interfere with work, family time, and all aspects of your daily life.Â
At Collins Dentistry & Aesthetics in Spokane, led by Drs. Ken and Marnie Collins, we understand how debilitating these symptoms can be. We also offer a range of innovative solutions, including custom mouthguards and neuromuscular therapy, to alleviate pain and headaches.
While professional care is essential for long-term improvement, at-home practices can also provide relief. Here are some simple ones to try.
1. Gentle Jaw Exercises
Jaw stretches and exercises can help relax tight muscles and enhance joint mobility. For example, gently move your jaw side to side and gradually open your mouth as wide as is comfortable, then close it.Â
Slow, controlled movements can reduce stiffness and discomfort over time. Be sure to consult your dentist for guidance on the safest techniques.
2. Apply Heat or Cold Packs
Alternating hot and cold therapy can soothe sore jaw muscles. Use a warm, moist towel or a heating pad for heat. For cold therapy, apply an ice pack wrapped in a cloth. Limit applications to 15-20 minutes at a time.
3. Stress Management Techniques
Stress often exacerbates TMJ pain and headaches. Incorporate relaxation strategies, such as meditation, deep breathing exercises, or yoga, into your daily routine. Decreasing stress can lessen the tension that contributes to jaw clenching and headaches.
4. Watch Your Diet
Avoid hard, chewy, or sticky foods that put extra strain on your jaw. Opt for softer foods like yogurt, mashed potatoes, and smoothies when symptoms flare up. Limiting caffeine and alcohol may also reduce muscle tension.
5. Maintain Proper Posture
Slouching isn’t just bad for your shoulders and back. It can also increase tension in the jaw and neck muscles.
Keep your head aligned with your spine, especially when working at a desk or using a phone. Supportive chairs and mindful posture checks throughout the day can make a noticeable difference.
Schedule Your TMJ Consultation in Spokane
Don’t let TMJ pain and headaches control your life. If at-home practices alone aren’t sufficient, contact Collins Dentistry & Aesthetics today to schedule an appointment. Call 509-532-1111 (South Hill) or 509-927-2273 (Spokane Valley) and let our skilled team help you find lasting relief.
