Temporomandibular joint (TMJ) disorder, also known as TMD, can cause persistent jaw pain, headaches, and difficulty chewing. While treatment can help address the underlying causes, certain habits and activities can make your discomfort worse.
If you are experiencing symptoms, avoiding these behaviors can help reduce pain and prevent further strain on your jaw until you receive proper care.
Chewing Gum and Hard Foods
Chewing puts extra pressure on the jaw joint, and repetitive chewing—like with gum—can cause inflammation to worsen. Hard or crunchy foods such as nuts, raw carrots, or crusty bread also require more force to break down, further straining the muscles around the joint. Opt for softer foods that are easier to chew, and try to limit gum altogether.
Clenching or Grinding Your Teeth
Bruxism, or the habit of clenching and grinding teeth, is a major contributor to TMJ discomfort. It can occur during the day or while you sleep, often without you realizing it. Being mindful of your jaw position throughout the day can help—your teeth should rest slightly apart when you are not eating or speaking. If nighttime grinding is an issue, a custom mouthguard can protect your teeth and reduce strain on the joint.
Poor Posture
The alignment of your head, neck, and shoulders can affect your jaw. Poor posture—especially hunching over a phone or computer—can tighten neck and facial muscles, leading to increased TMJ pain. Keeping your spine aligned and your shoulders relaxed can help reduce unnecessary tension. Consider adjusting your workspace ergonomically to support good posture throughout the day.
Resting Your Chin on Your Hand
It might feel comfortable in the moment, but resting your chin in your hand puts uneven pressure on the jaw joint. Over time, this pressure can aggravate TMJ symptoms. Instead, keep your head supported by your neck and back muscles, and avoid leaning heavily on one side of your face.
Biting Your Nails or Chewing on Objects
Nail biting, pen chewing, and other similar habits require small, repetitive jaw movements that can overwork the TMJ. These actions also put your teeth at risk for chips and wear. Finding a replacement habit—such as fidgeting with a stress ball—can help protect your jaw and oral health.
Ignoring Stress Management
Stress can lead to jaw clenching, muscle tension, and an overall increase in TMJ-related discomfort. Without strategies to manage stress, symptoms may worsen over time. Incorporating relaxation techniques such as deep breathing, meditation, or gentle stretching can help reduce unconscious jaw tension.
Skipping Treatment
TMJ disorder rarely improves on its own. If left untreated, symptoms can progress, leading to more pain and potential joint damage. Professional evaluation can help identify the cause of your symptoms and determine the best course of treatment, whether that includes oral appliances, physical therapy, or other solutions.
By avoiding these habits and seeking timely care, you can help reduce jaw pain and protect your long-term oral health.
About the Practice
The practice of Cedric C. Chenet in Melbourne specializes in comprehensive TMJ therapy to help patients find relief from chronic jaw pain. Dr. Chenet and his team provide personalized treatment plans tailored to each patient’s needs, using advanced techniques to improve comfort and restore function. From diagnosis to long-term management, their goal is to help you live pain-free and protect your oral health.
Call us at (321) 253-3136 or request an appointment online.