TMJ Self-Help Tips
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Resting muscles and joints will allow healing .
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Stick with a soft diet.
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Do not chew gum, EVER!
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Relax face muscles. Concentrate on: “Lips together, teeth apart. From these words do not depart.”
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Avoid clenching.
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When yawning, limit the opening against your fist to protect the joint and prevent open locking.
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Moist heat for 20 minutes promotes healing and muscle relaxation.
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Maintain good posture. Avoid forward head posture.
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If possible, sleep on your side, but avoid pressure against your jaw.
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Exercise 20-30 minutes at least 3 times per week.
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Use acupressure on painful areas – massage the area between your thumb and forefinger.
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Use over-the-counter medications only as necessary / 2-3 ibuprofen 4 times a day.
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Reduce stress with yoga and/or medication.
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Follow good nutritional guidelines.
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Get a massage to help promote healing and relaxation.
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Consider having your dentist make you a custom night guard to provide relief.
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Avoid long dental appointments if possible (over 30 minutes). It can cause muscle cramping.
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Avoid general anesthesia if possible. Joint damage can occur if mouth is opened too far.
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Do not cradle the telephone. It can irritate jaw and neck muscles.
IF THE PROBLEM BECOMES PERSISTENT,
SEE YOUR DENTIST AS SOON AS POSSIBLE