Massage Your Jaw Muscles!
Using your fingertips, your knuckles, or a face roller massage the sides of your face – focusing on the jaw muscles – specifically the temporalis muscles and the masseter muscles. Move your fingertips, knuckles, or the face roller in downward sweeping motions either side of your head. Massaging the jaw muscles in this manner helps reduce inflammation and increase blood flow to lessen pain and jaw joint restriction that may occur during a TMJ disorder flare-up. Dr. Mistry sells a set of pink facial rollers that many of her patients have found to be helpful in massaging both sides of your face at the same time.
Watch these videos for further instruction:
Stretch and Gently Massage Your Neck!
The sternocleidomastoid (SCM) muscle and the trapezius muscle are the main neck muscles that contribute to TMJ/TMD. It’s common for these muscle to become tight or restricted due to forward head posture or frequent and forceful clenching/bruxing activity. Dr. Mistry highly recommends doing gentle neck stretches and massages daily to help relieve the SCM and the trapezius muscles. An effective neck stretch involves tilting your head to one side and then the other, bringing your ear close to the corresponding shoulder. When you tilt your head to the left, use your left hand to apply a little bit of pressure to the opposing side of your head until you feel a stretch along your neck muscles. Stretch your neck the same way on the other side.
Watch this video for further clarification:
Take a Calcium/Magnesium Supplement!
Magnesium plays a vital role in muscle relaxation, nerve function, bone health, and has anti-inflammatory properties – all of which help decrease TMJ/TMD pain! Most of are deficient in magnesium and replacing it with supplementation is vital to health! Having said that, please be sure to consult with your primary care physician before starting any supplement to ensure it is safe to do so, considering any health conditions you may have, pregnancy, and other medications that you may already be taking. Calcium and magnesium work together in a number of bodily functions and ideally, should be taken together. Dr. Mistry recommends this magnesium supplement. Use code drmistry5 for a discount!
Check out her video for more information:
Stay Hydrated!
Staying hydrated is essential for many reasons, but especially to help prevent muscle cramps that could worsen TMJ Disorder pain. Consume approximately eight 8-ounce glasses of water daily. Dr. Mistry also recommends sipping water throughout the day, instead of sodas or sugary beverages. If you need extra hydration after working out or sweating excessively, consider enjoying a low-sugar hydration beverage or you can add a pinch of pink Himalayan Sea salt to a glass of water to help replace your electrolytes. Make staying hydrated easy with Dr. Mistry’s favorite pink 32-ounce water bottle that can go with you anywhere from the car to the office.
Meditate!
Meditation helps reduce stress and induce relaxation. Meditation should be uninterrupted time in which you sit quietly without any disruptions and focus on your breathing. Don’t allow intrusive thoughts to enter your mind during a meditative state. Avoid the temptation of focusing on problems or stress. Instead, take slow breaths, mindfully breathing in and out. To keep your mind focused on your breathing, you can count as you inhale and match your exhale to that same number. You can also use your meditation time as a time to focus on gratitude by writing thoughts of gratitude in a journal.
Temporomandibular Joint Disorder Treatment in Vancouver, WA and Portland, OR
These at-home remedies can help TMJ disorder sufferers during a flare-up, although professional help is often necessary to manage your condition long term. To learn more about TMJ disorder or to explore treatment options, contact the TMJ Doc by calling (503) 255-8293. Dr. Mistry offers non-surgical treatment options and celebrates a 90% success rate with her treatment!
