How to Relieve TMJ Pain Naturally: Home Remedies and Exercises

How to Relieve TMJ Pain Naturally: Home Remedies and Exercises

November 6, 2023

If you’re dealing with the discomfort of TMJ (temporomandibular joint) pain, you’re not alone. Many individuals experience this condition, which affects the jaw joint and can lead to symptoms like jaw pain, headaches, and difficulty chewing. While consulting a professional dentist in Little Rock, is essential for a proper diagnosis and treatment plan, there are also natural remedies and exercises you can try at home to alleviate TMJ pain.

Understanding TMJ Pain

The temporomandibular joint (TMJ) connects your jaw to your skull, permitting you to open and close your mouth for activities like talking and eating. When this joint becomes inflamed or experiences excessive stress, it can lead to TMJ pain and discomfort.

Common causes of TMJ pain include teeth grinding, jaw clenching, arthritis, and injury to the jaw or face. The good news is that many cases of TMJ pain can be managed and relieved with natural remedies and exercises.

Home Remedies for TMJ Pain Relief

1. Apply Heat or Cold Compresses

Applying a warm compress to the painful location can help soothe the jaw muscles and lessen pain. Alternatively, a cold compress can reduce inflammation and numb the area.

2. Maintain a Soft Diet

Eating mushy foods like mashed potatoes, yogurt, and smoothies can give your jaw a break from intense chewing, reducing strain on the TMJ.

3. Avoid Trigger Foods

Certain foods, like hard candies and chewing gum, can exacerbate TMJ pain. Avoiding these trigger foods can help prevent further discomfort.

4. Practice Relaxation Techniques

Stress can contribute to TMJ pain. Engaging in relaxation methods such as deep breathing, meditation, or yoga can help lessen stress and tension in the jaw.

5. Over-the-Counter Pain Relief

Non-prescription pain relievers such as ibuprofen or acetaminophen can aid in alleviating TMJ pain. Be sure to adhere to the recommended dosage instructions.

TMJ Exercises for Pain Relief1. Jaw Stretching Exercises

Gently open and close your mouth to stretch the jaw muscles. Begin with small movements and gradually increase the range of motion. Repeat this exercise several times a day.

1. Resisted Opening and Closing

Place your thumb or two fingers under your chin. Try to open your mouth while providing gentle resistance with your fingers. This exercise can help strengthen the jaw muscles.

2. Tongue-to-Roof Exercise

Press your tongue up against the roof of your mouth and hold for a few seconds. This exercise can help relieve tension in the jaw.

3. Side-to-Side Jaw Movement

Move your jaw from side to side, holding each position for a few seconds. This exercise can increase jaw flexibility.

When to Seek Professional Help

While home remedies and exercises can provide relief for some individuals, it’s essential to consult a dentist or TMJ specialist if your pain persists or worsens. They can give a proper diagnosis and recommend additional treatments, such as a mouthguard, physical therapy, or, in severe cases, surgery.

Dental Care in Little Rock: Your TMJ Solution

If you’re in Little Rock and experiencing persistent TMJ pain, We are here to help. Our experienced professionals can diagnose your condition, create a personalized treatment plan, and offer expert guidance on managing TMJ pain. Don’t let TMJ pain disrupt your life; reach out to our dental clinic near you for comprehensive care.


Dealing with TMJ pain can be challenging, but there are natural remedies and exercises you can try at home to alleviate discomfort. Remember to apply heat or cold compresses, maintain a soft diet, avoid trigger foods, practice relaxation techniques, and consider over-the-counter pain relief. Additionally, performing jaw exercises like stretching, resisted opening and closing, tongue-to-roof exercises, and side-to-side jaw movements can help improve TMJ symptoms.

If your TMJ pain persists or worsens, don’t hesitate to seek professional help from experts like Knight Dental Care in Little Rock. They can provide a proper diagnosis and offer effective treatments to relieve your TMJ pain and improve your quality of life.