How to relieve TMJ pain at home

By: Dental Holistix

Temporomandibular Joint (TMJ) pain can be very uncomfortable and can greatly impact your quality of life. Fortunately, there are several things you can do at home to relieve TMJ pain. Below are some exercises and massages that can help.

Please note that the following massages and exercises should always begin with the jaw in resting position. You can do this by touching the tip of your tongue to the roof of your mouth, just behind your front teeth.

Massage your masseter muscles

Your masseter muscles are the muscles you use for chewing and are located directly under your cheekbones. Place two fingers on these muscles. Press down firmly and hold the pressure for 10 seconds, running your fingers downward and backward over the muscle toward the back of the lower jaw. Repeat on different areas of muscle under your cheekbones.

Massage your temporalis muscles

Your temporalis muscles are fan-shaped muscles located on either side of your head. When tight, they can be the cause of headaches. Place two or three fingers in this area and press firmly, holding for 10 seconds. Repeat this process on other tense & tight areas on the sides of your head.

Complete a set of chin tucks

Stand with your shoulders pulled back and your chest up. Pull your chin straight back to create a double chin. Hold for a couple of seconds and then repeat 4-5 times.

Practise some mouth resistance

Put your thumb under your chin and slowly open your mouth 1-2 cm. While doing this make sure your thumb is pushing back on your chin, resisting the movement. Hold for 3-4 seconds and then slowly close your mouth. Repeat 4-5 times.

Complete a set of tongue lifts

Open and close your mouth slowly while touching the tip of your tongue to the roof of your mouth. Repeat 6-8 times.

Apply heat & ice

Apply a warm compress, such as a hot towel or heating pad, to the affected area for 10-15 minutes.
Apply a cold compress, such as an ice pack or a bag of frozen peas, to the affected area for 5-10 minutes.


It’s important to note that if your TMJ pain persists or worsens despite these home remedies, you should consult a healthcare professional for further evaluation and treatment. Our dentists are experts in mouth health and can help relieve TMJ pain through a range of treatments. Just give the clinic a call on 07-858 0750 to book in for an examination. 

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