TMJ (Temporomandibular Joint) disorders or dysfunction refers to a group of conditions that affect the jaw joint and muscles around the jaw. These disorders can affect the functionality of the jaw and facial muscles. This results in symptoms such as jaw pain, headaches, stiffness of the jaw and earaches. The temporomandibular joints are located on both sides of the face and act as a hinge connecting the jawbone to the skull, enabling chewing, speaking, and other movements. Disorders of the temporomandibular joints are relatively common and affect over 10 million Americans. In this article, I will be going over remedies for TMJ disorders that can help relieve your symptoms as well as a basic understanding of these conditions.
Types of TMJ Disorders
- Myofascial Pain: Discomfort or pain in the jaw muscles.
- Internal Derangement: Issues with the joint structure, such as a displaced disc or dislocated jaw.
- Headaches: TMD induced headaches.
Causes of TMJ Disorders
- Jaw Injuries: Trauma or impact to the jaw or surrounding areas.
- Teeth Grinding (Bruxism): Excessive clenching or grinding of teeth.
- Stress: Leads to jaw tension and muscle tightness.
- Arthritis: Inflammatory conditions of the TMJ joint
- Malocclusion: Misalignment of teeth or jaw.
- Habitual Activities: Chewing gum excessively, biting nails, or clenching teeth.
Symptoms of TMJ Disorders
- Pain or tenderness in the jaw joint.
- Clicking or popping sounds during jaw movement.
- Stiffness of the jaw
- Pain while chewing.
- Difficulty with chewing
- Limited range of motion in the jaw.
- Earaches or ringing in the ears (tinnitus).
- Headaches or facial pain.
- Swelling on one or both sides of the face.
- Pain in neck/shoulders
What Makes TMJ Worse?
- Chewing tough or sticky foods (e.g., gum, hard candies).
- Poor posture, especially leaning forward for extended periods.
- Stress leading to clenching or grinding of teeth.
- Sleeping on the stomach or with the jaw pressed against a surface.
- High caffeine or alcohol intake.
- Habitually clenching the jaw
Diagnosis of TMJ Disorders
A doctor or dentist will typically diagnose TMJ disorders using the following:
- Physical Examination: Checking jaw movement, tenderness, and sounds.
- Imaging Tests: X-rays, MRI, or CT scans to evaluate joint structure.
- Dental Analysis: Evaluating bite alignment and wear patterns.
TMJ Remedies
Hot & Cold Compresses
When is comes to TMJ remedies, the most common one is the use of hot and cold compresses. A hot compress can boost circulation to the jaw muscles which can help to relax them. On the other hand, a cold compress can help to reduce inflammation and numb the area which can provide temporary but significant relief. It may be useful to alternate between hot and cold compresses to get relief.
Supplements for TMJ
Magnesium
Magnesium is a known muscle relaxant that can help to alleviate tension in the jaw muscles. In fact, magnesium deficiencies have been found to be associated with TMJ (see study). It can be used as a supplement, typically in dosages of 200-400 mg daily, or through magnesium-rich foods such as pumpkin seeds (or powder), spinach, almonds (or powder), cacao, and avocados. Unfortunately, TMJ can make eating a bit challenging, therefore supplementation may be a better option. It is important to know which Magnesium supplement is best for you – for help with that, check out this article.
Fish Oil
Fish oil is known for being rich in omega-3 fatty acids – which has been shown to reduce inflammation of the joints, including the Temporomandibular joint (see study). Other sources of omega 3s include mackerel, salmon, cod liver oil, sardines, flax seeds, chia seeds, and walnuts.
Turmeric
Turmeric, and its active compound which is known as curcumin, has powerful anti-inflammatory properties. In several studies, Turmeric and Curcumin have been found to improve the symptoms of joint pain (see study) – making it a potential remedy for TMJ. It can be used as a supplement or used as part of your diet. In order for it to be properly metabolized, it should be taken together with black pepper and some source of fat.
Herbs for Stress & Relaxation
Ashwagandha
Ashwagandha, an very popular adaptogen herb, is highly useful for managing stress-related causes of TMJ. Ashwagandha has been found to improve the level of stress hormones (see study) as well as to treat stress-induced psychiatric conditions such as anxiety – a common cause of TMJ (see study). This herb also improves muscle strength, sleep, and has anti-inflammatory properties.
Valerian
Valerian root is potent medicinal herb that promotes muscle relaxation, improves sleep quality and improves the symptoms of restless leg syndrome (see study) – a condition that affects movement during sleep, much like bruxism. It is commonly taken as a supplement (400-600 mg) or as tea before bedtime.
Other stress relieving herbs include Chamomile, Passionflower, Rhodiola, and Ginkgo Biloba.
Additional Information
Jaw exercises, performed with the guidance of a physiotherapist can help to strengthen the jaw muscles and improve mobility. These exercises can help reduce stiffness and tension, and help with better joint function.
Dietary changes are required to manage the symptoms of TMJ. Eating soft foods like soups, smoothies, and mashed potatoes put significantly less stress on the jaw. You should strictly avoid hard, crunchy, or sticky foods as these can put a lot of pressure on the jaw.
Stress management techniques such as yoga, meditation, and Pranayama can help manage stress, reduce muscle tension and help with relaxation to reduce teeth clenching.
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(Always use medicinal herbs under the supervision of a doctor)
by Dr. Nishal R.
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