TMJ self-care: jaw exercises and advice

TMJ self-care means giving the jaw joint a rest through small changes: eating soft food for a few days, applying heat, relaxing the muscles and doing gentle exercises. This page explains how to do them at home, how often and when to stop. They complement the treatment of your TMJ disorder.

What is this self-care for?

It reduces the load on the joint and the chewing muscles. It helps ease jaw pain, clicking and, in some people, the ear pain or fullness that goes with them.

The latest international guideline strongly recommends self-care (home exercises, stretching, information and reassurance) as a first step. These are a supporting measure: they do not replace the dentist or physiotherapist when we recommend one.

Before you start

• Do them only if you have been diagnosed with a TMJ disorder or we have advised it.
• If your jaw is locked, or you have a fever or swelling, seek advice first.
• A mild discomfort at the start is normal. There should be no severe pain.
• For the exercises, it is best if a professional shows you the first time.

How to do it

Everyday care

1. Eat soft food for a few days: pasta, rice, eggs, fish, purée. Avoid anything hard, sticky or very chewy.
2. Cut food into small pieces.
3. Do not chew gum while it hurts, and avoid biting your nails or pens.
4. Resting position: lips together, teeth apart and tongue resting on the roof of your mouth. Check several times a day if you notice you are clenching.
5. Avoid opening your mouth very wide. When yawning, gently support your chin with your hand.
6. Take breaks if you work at a computer. Check the posture of your neck and shoulders.
7. Sleep as well as you can and try not to clench your jaw while asleep.

Heat and massage

1. Moist heat: a warm towel over the jaw and temple, 10-15 minutes, several times a day.
2. Gentle massage: with your fingertips, make small circles over the area in front of the ear and the cheek muscles, with light pressure. Move towards the face.

Gentle opening exercise

1. Sit in front of a mirror with your back straight.
2. Open your mouth slowly, as far as it does not hurt, trying to keep the jaw moving down straight, without drifting to one side.
3. Close slowly as well.
4. Repeat 5 times.

Routine

Routine	What to do
How often	Heat: several times a day, 10-15 minutes. Opening exercise: 2-3 times a day
For how long	Soft diet for a few days, until the pain eases. The rest, while you have symptoms and as advised
When to stop	If an exercise makes the pain worse, stop and seek advice

Always follow the routine your doctor gave you, which may be different.

Common mistakes

• Putting a pen between your teeth to relax: it keeps the muscles active and is not supported by studies.
• Opening your mouth to the maximum to “stretch”.
• Chewing gum or biting objects.
• Exercising through pain.
• Putting things in your ear for the pain.
• Doing strong exercises on your own that you saw online.
• Clenching your teeth without realising, especially when stressed.

What is normal and when to seek advice

It is normal to:

• Take several weeks to notice improvement.
• Have ups and downs, with more pain when you are stressed.
• Notice clicking without pain.

Stop the exercises and seek advice if:

• The pain increases or you cannot open your mouth.
• There is swelling, a fever or redness.
• You have ear pain that does not improve or new tinnitus.
• Symptoms last more than a few weeks.

Go to A&E if you have sudden hearing loss, your mouth locks, or you are over 50 with a new headache at the temple and vision problems.

Frequently asked questions

Does heat or cold help? Moist heat usually relieves more when there is muscle tension. If there is recent inflammation or a blow, you can try ice wrapped in a cloth. Use whichever gives relief.

Can I chew gum? Better not while it hurts. When you improve, in moderation.

Is it bad if my jaw clicks? Not necessarily. If it does not hurt or limit you, it usually does not need treatment.

Does a night-time splint help? Recent guidelines do not recommend it as a first option. The dentist decides.

How long until I notice the effects of self-care? Usually within a few weeks. If you do not improve, seek advice.

Should I do the exercises if it hurts? With mild pain, gently. With severe pain, no: seek advice first.

References

1. Busse JW, Casassus R, Carrasco-Labra A, et al. Management of chronic pain associated with temporomandibular disorders: a clinical practice guideline. BMJ. 2023;383:e076227.
2. Schiffman E, Ohrbach R, Truelove E, et al. Diagnostic criteria for temporomandibular disorders (DC/TMD) for clinical and research applications. J Oral Facial Pain Headache. 2014;28(1):6-27.

For general information only. It does not replace a medical consultation and cannot be used for diagnosis. In an emergency in Spain, call 112.

← Back to Ear