The temporomandibular joint (TMJ) is the joint on each side of your head that connects your lower jaw (mandible) to the temporal bone of the skull. These two critical joints, aided by their supporting structures (jaw muscles and ligaments), enable you to open wide, glide your mouth forward, backward, and side to side, bite, chew, swallow, and speak. When a medical or dental condition interferes with the function of the TMJs and/or their supporting structures, this is referred to as a temporomandibular disorder (TMD).
TMDs can have multiple physical and medical contributing causes which all must be addressed to provide relief from symptoms and joint support. For instance, arthritis can wear away the bones in the joint, causing a change in tooth alignment. Conversely, tooth misalignment can cause damage to the disc and wear away bones in the joint.
As your TMJ is the most-used joint in the body, TMDs significantly impact your daily life, causing jaw pain, difficulty biting, chewing, speaking, swallowing, headaches, jaw clicking, popping, and locking, and dizziness or vertigo. Since it is far better to prevent oral health problems than treat them, this column hopes to bring awareness to the activities that can contribute to TMDs, as well as the many ways you can support your TMJ health.
Your posture plays an important role in supporting your TMJ. In an upright position the weight of your head (10–12 pounds) is balanced on the spine. Poor posture, particularly when sitting for long periods, increases the pressure on your cervical spine, strains the muscles in your neck and jaw, and affects their alignment. Simple changes in posture can make a world of difference in how your jaw feels. If your job requires sitting at a computer all day, be aware of your posture, work to improve it (back straight, shoulders relaxed, and head aligned with your spine), make sure that your chair supports your lower back, your computer monitor is at eye level, and take short, frequent breaks to stretch and loosen up your neck and back muscles. These guidelines apply to your children and video games.
How and what you eat can help support overall TMJ health. Our American diet often includes over-sized sandwiches, hamburgers, and desserts that require overextending (opening too wide) or straining the joint at uncomfortable angles to bite. Cut these or any large items into smaller pieces to minimize jaw strain. Limit hard or chewy foods (tough steaks, beef jerky, peanut brittle, caramels, etc.) that put excessive strain on your jaw. Eating a well-rounded diet, chewing slowly, taking frequent breaks throughout your meals, and eating smaller meals are effective ways to decrease jaw strain and support TMJ health.
Staying well-hydrated is a simple yet effective way to support your TMJ. When your body is dehydrated, it can make your muscles less flexible and more prone to strain. Drinking fluoridated tap water throughout the day supports overall muscle function, including the muscles that support your TMJ. Limit caffeinated beverages and avoid alcohol. Caffeine is a stimulant that can increase muscle tension, while alcohol can dehydrate your body, including the muscles in your face and jaw.
Maintaining proper oral hygiene and regular dental check-ups are vital for TMJ support. Poor dental health can lead to misalignment or other issues with the jaw. Early detection and treatment of dental issues help reduce the strain on your TMJ and prevent further damage. Stop smoking, chewing, or vaping. The chemicals in tobacco products can increase muscle tension, impede blood flow to the jaw, and negatively impact the body’s healing process, which can contribute to the development and severity of TMDs.
Sleep is key to good overall health, and lack of sleep can lead to increased stress, tension, and jaw pain. Make adequate sleep a priority, use a pillow that properly supports your neck and head to maintain proper alignment while sleeping, and eliminate screen time and/or stressful activities for at least an hour before retiring. Your dentist may prescribe a nighttime mouthguard to protect your teeth from grinding.
Using your teeth as tools, chewing on ice, pens, or gum, biting your nails, leaning your hand on your jaw too often, clenching, and grinding your teeth are habits that lead to TMDs. Becoming aware of these behaviors and their negative impact on your oral and overall health is the first step in managing them. Avoiding the actions that strain your TMJ and damage its supporting ligaments and muscles can significantly lower your chances of developing a TMD.
Dr. Stephen Petras
An Illinois Licensed General Dentist