Although severe cases may require oral surgery, there are a few things you can do to ease the pain of TMJ disorder (or prevent symptoms from worsening):

• Exercise Consistently: “It is wise to develop a good, definitive exercise routine,” says Joseph Sweere, DC, a professor at Northwestern Health Sciences University. “Consistent exercise releases endorphins that may ease pain.”
• Manage Stress: Stress causes many people to clench their jaw, which can lead to jaw soreness and stiffness. Meditation and deep breathing exercises can help quiet the mind and relieve stress.
• Be Conscious of Mouth Placement: “When your mouth is closed, your teeth should not be touching,” says Dr. Sweere. “To keep your teeth from clenching, practice positioning your mouth so only your lips touch.”
• Get an Adequate Amount of Magnesium and Calcium: Because these minerals help relax muscles, Dr. Sweere recommends getting at least 300 to 500 milligrams (up to 800 milligrams) of magnesium and 2,000 milligrams of calcium each day.
• Avoid Caffeine: Caffeine acts as a stimulant, making it harder for the body to de-stress and relax.
• See Your Chiropractor for Neck and Jaw Adjustments: “Chiropractors often work with knowledgeable TMJ dental specialists,” says Dr. Sweere. “As a team, the chiropractor and dentist can recommend a variety of treatment options.”
• Purchase a Mouth Guard: For teeth grinders, Dr. Sweere recommends getting a night guard from a local drug store or mouth guard from an athletic store. The guard will help keep the jaw from moving and allow for proper spacing while sleeping. If you don’t mind spending a little more money, your dentist can fit you with a customized mouth guard.
• Evaluate Your Pillow: “If you notice that you sleep on your hands or arms, it is a good sign that your pillow isn’t big enough,” says Dr. Sweere. “Sleeping on top of a hand or arm may displace the jaw. Instead, sleep in a side position with your arms and hands below the shoulders – avoid stomach lying at all costs.”
• Follow an Anti-inflammatory Diet: Choose organic, non-processed foods, and eat a variety of fruits and vegetables. Animal products such as red meat and dairy tend to be pro-inflammatory; instead, you should eat foods that are high in omega-3 fatty acids, such as fish or flaxseed oil. These foods have been shown to have an anti-inflammatory effect.
• Watch Out for Repetitive Jaw Movement: Take small bites when you eat, and try not to open your mouth too wide when you yawn. Avoid habits such as nail biting, gum chewing, or chewing on the end of pens – they could be putting major stress on your jaw.
• Apply Moist Heat Over the Tender Area: Moist heat lengthens muscle fibers, which can take the jaw muscle out of spasm. Try a hot bath, or you can wet a washcloth, place in the microwave for 20 to 30 seconds (or until hot), then hold it to the tender area for about 15 to 20 minutes (or until the heat fades). You can repeat this as often as you like.
• Self Massage of the Tender Area: For self-massage techniques, click here.
• Getting an Adequate Amount of Sleep: Being properly rested can make you more relaxed, and less likely to clench your jaw in stressful situations.

“TMJ is not a condition to be taken lightly,” says Dr. Sweere. “With proper management and care, there is a good chance of getting relief from this potentially painful condition.”

Sources: Natural Health 35(4): 2005; Joseph, J. Sweere, DC, Golden Rules for Vibrant Health in Body, Mind and Spirit (2004), Basic Health Publications, Inc.