You're not alone if you suffer from pain and discomfort due to TMJ. Around 10 million people in the United States deal with TMJ disorders. This condition can cause mild to severe pain along with additional unpleasant symptoms. Living with TMJ presents many challenges. Knowing the things that make TMJ worse can help you manage your discomfort.
This blog will discuss the top eight TMJ-aggravating habits that you can avoid in the future. Learn different techniques to combat your worsening TMJ symptoms and alleviate your pain.
1. Anxiety and Stress
Anxiety and stress are two of the main things that can make your TMJ symptoms feel worse. You may increase the tension in your facial muscles and jaw when you're feeling overly stressed. This often happens without you being aware of it.
There are a few relaxation techniques you can try to manage your stress and relax your facial muscles, such as:
- Exercise
- Journaling
- Meditation
- Yoga
- Listening to music
- Mental health counseling
- Deep breathing exercises
2. Teeth Clenching and Grinding
Another term for teeth clenching and grinding is bruxism. There are two main types of bruxism, asleep and awake. Most people have the asleep version of bruxism, which is, unfortunately, more damaging. It's easier to catch yourself grinding or clenching your teeth when you're awake. The extra pressure on your teeth from chronic clenching harms your enamel. Your teeth begin to wear down, which also causes nerve exposure and tooth sensitivity. Due to prolonged jaw clenching, your TMJ and jaw muscles become overworked. The jaw shifts out of place or becomes too swollen, making it difficult to move back into place.
Determining why you're bruxing is important to figure out if one of your TMJ triggers is clenching. You can work on a treatment plan once you figure out what's causing it. The most common causes of bruxism are:
- Genetics
- Psychological issues
- Certain medications
- Stimulants
- Sleep disorders
3. Poor Posture
Did you know that bad posture is connected to TMJ? Posture refers to how your body is aligned. When your body is in its correct form, it meets the following criteria:
- Shoulders back
- Head above your spine
- The spine is completely lengthened
When your posture isn't in the right place, it can affect your TMJ. Improper posture puts pressure on your bones, joints, and muscles. The extra pressure on your jaw if your head isn't in alignment could make your TMJ symptoms worse.
Fixing your bad posture is the best way to remedy this issue. Here are some tips for improving your posture:
- Your shoulders need to be squared
- Your head should be above your back
- Take frequent breaks throughout the day to walk
4. Chewing Hard or Sticky Foods
Sticky, chewy, and tough foods require a lot of chewing before you can swallow them. Overly chewing foods can put too much pressure on your jaw, resulting in additional discomfort and pain, which can inhibit jaw mobility.
Examples of foods that can be TMJ pain triggers include:
- Bagels and crusty bread
- Tough meat
- Carrots, apples, and other hard veggies and fruits
- Sticky candies
- Hard nuts
- Chewing gum
Sticking to soft foods is the best way to rest your jaw when it's feeling sore after eating certain foods. Eating anti-inflammatory foods can also help, such as:
- Whole grains
- Fish
- Beans
- Healthy fats
- Fruits and veggies
5. Chewing on One Side Only
Many people chew on one side of their mouths out of habit. This can cause stress to that side's temporomandibular joint and the nearby muscles, resulting in joint dysfunction and TMJ pain.
Make yourself aware of your chewing habits and if you favor one side of your mouth over the other. Try to consume your food by chewing on both sides of your mouth. You may need to visit your dentist if you have tooth pain or dental problems that are preventing you from chewing on a certain side of your mouth.
6. Using Teeth as Tools
Your teeth are designed to chew food, making it easier to swallow. They're not intended to be used as tools, such as opening jar lids or ripping tags. Other activities you shouldn't perform with your teeth include:
- Chewing on pens
- Biting your fingernails
- Chewing on clothing
- Biting ice
It can be challenging to break these habits. However, it's essential to do so to deal with your TMJ symptoms and improve your overall oral health.
Many people chew on gym or pens due to nervousness. You may want to explore snacking on mints to deal with your anxiety. Just make sure you don't chew on the mint!
7. Tobacco Use
While smoking doesn't require you to use your jaw muscles, using tobacco does put you at a greater risk of different conditions that can impact TMJ. This can include bruxism.
Nicotine and chemicals in cigarettes can cause various symptoms, including decreased blood flow and muscle tension.
Quitting smoking and all tobacco-related products can help with your TMJ symptoms and other connected health conditions.
8. Sleeping on Your Stomach
Your sleep position can affect your TMJ. When you sleep on your stomach, your spine isn't properly aligned with your back, neck, and head. Your jaw also experiences additional pressure from having your face on the pillow.
Sleeping in different positions, such as on your back, can decrease the pressure on your jaw. You may also want to try sleeping with multiple pillows under your neck to improve your spine's position.
Learn More About the Things That Make TMJ Worse
Unfortunately, many unconscious habits we have make TMJ worse. Managing TMJ pain is key to alleviating your discomfort and not exacerbating your condition. We hope our TMJ pain avoidance tips help you on the path to recovery.
The TMJ experts at Carolina Braces are here to help you manage your TMJ symptoms and decrease your pain. Our two offices offer a wide range of services, including Invisalign, braces, TMJ treatment, and more. Fill out our virtual consultation form to get started today.
