10 Daily Practices to Combat Jaw Pain and Headache

As we enter a new year, there is no better time to start making small shifts in your daily life to help manage your chronic TMJ pain.

Experiencing jaw pain and headaches due to muscle tension can significantly impact daily life. Incorporating specific daily practices can alleviate discomfort and improve overall well-being. Here are ten evidence-based strategies to help combat these issues:

1. Neck and Jaw Stretching: Regular stretching of the neck and jaw muscles can alleviate tension. Gentle exercises such as slowly turning the head side to side and tilting it toward each shoulder to reduce muscle tightness. Each stretch should be held for 20-30 seconds each and repeated 3-4 times for a total of 2 minutes of stretch.

   
   

2. Jaw Exercises: Engaging in targeted jaw exercises can enhance mobility and reduce pain. A study published in the Journal of Oral & Facial Pain and Headache found that jaw exercises effectively decreased pain intensity and headache frequency in patients with masticatory myofascial pain. A good reference for jaw exercises is the Rocabado 6x6 Exercise set. This can be customized for your needs when you have a consultation with an orofacial pain specialist.

   
   

3. Proper Posture: Jaw posture along with neck and shoulder posture are key components of reducing your pain. Your teeth should not be touching while your lips are sealed. Maintaining good head posture, especially during prolonged activities like computer work, can prevent muscle strain. Ensure your workstation is ergonomically set up, and take regular breaks to adjust your posture.

   
   

4. Heat Therapy: Applying a warm compress to tense muscles can provide relief. It is best to use warm, moist heat, or a heating pad set on low to ease muscle tension associated with tension-type headaches. This heating pad can be placed on your shoulder and neck muscles to help with your tension-type headaches.

   
   

5. Mindfulness and Relaxation Techniques: Practicing mindfulness, meditation, or deep-breathing exercises can reduce stress, a common contributor to muscle tension in the jaw and head. Diaphragmatic breathing is a technique to decrease stress, trigger your rest-and-relax system and improve your daily well-being.
   

6. Adequate Sleep: Prioritizing sufficient and quality sleep is crucial, as sleep deprivation can exacerbate muscle tension and headaches. Quality sleep can reduce your symptoms. Establish a consistent sleep schedule and create a restful environment to promote better sleep.
   

7. Eliminating Poor Habits: Poor habits such as gum chewing and nail biting can worsen your TMJ disorder. Eliminating these habits will stop the worsening of your symptoms.
   

8. Limit Caffeine and Alcohol: Reducing the intake of caffeine and alcohol can help prevent dehydration and muscle tension. These substances can also interfere with sleep quality, indirectly contributing to headaches and jaw pain.
   

9. Regular Physical Activity: Engaging in regular exercise promotes overall muscle health and reduces stress. Activities like yoga, walking, or swimming can help alleviate muscle tension and prevent headaches.
   

10. Consult a Specialist: If jaw pain and headaches persist, seeking professional evaluation is essential. An orofacial pain specialist can provide a comprehensive assessment and recommend personalized treatment strategies.
    

Incorporating these daily practices can significantly reduce jaw pain and headaches related to muscle tension. Consistency is key; over time, these habits can lead to improved comfort and quality of life.