HealthInfo Waitaha Canterbury
Self-care for Temporomandibular Disorder (TMD)
Tāu ake whakaora i te matenga hononga kauae
In many cases you can manage Temporomandibular Disorder (TMD) yourself or with advice from your doctor or a dentist after an assessment.
Follow these steps to look after your jaw. They can be very effective in helping you to avoid pain and reduce damage.
Things to do
- When you aren't using your jaw for speaking or chewing, try to keep it slightly open. To do this, put the tip of your tongue behind your top teeth and keep your teeth a little apart.
- Change your diet by eating softer, smaller-sized portions.
- Chew food on both sides of your mouth at the same time.
- Chew with your back teeth, rather than your front teeth.
Things to avoid
- Do not open your jaw wide or move it around a lot to test for pain and movement.
- Do not click your jaw.
- Avoid activities that strain your jaw.
- Avoid routine dental treatment while you have symptoms of pain and limited opening.
- Avoid chewing gum.
- Avoid clenching, grinding or tapping your teeth.
Rules of five – an exercise for your jaw
Try the following exercise at least twice a day.
If any of these steps cause more pain, then stop doing them and contact your specialist.
- Heat a wheat bag in the microwave until it's comfortably warm (or you can use a padded-up small towel rung out in warm water).
- Wrap the wheat bag or towel in front of one ear, under the chin, and up in front of the other ear. Keep it on for five minutes.
- Remove the wheat bag or towel. Open your mouth as far as is comfortable and keep your mouth open in that position for five seconds.
- Close your mouth. Relax your jaw for five seconds.
- Repeat steps 3 and 4 (opening and holding, then relaxing) five times.
- Place a normal ballpoint pen between your front teeth. Rapidly move your lower jaw from side to side as far as you can.
Repeat the exercise five times.
Getting help for TMD
Dentist
Some people with TMD may be helped by using a splint in their mouth called occlusal splint therapy. This needs to be fitted by a dentist. Your doctor may be able to refer you to the hospital dental service if you're eligible or you can see a private dentist.
Physiotherapist or trained massage therapist
A physiotherapist or trained massage therapist may be able to give you some treatment and exercises that will help you relax your facial muscles and prevent the jaw clenching that can make the problem worse.
GP
Some people benefit from medications that are used to help chronic (persistent) pain.
Psychologist
Cognitive behavioural therapy can help this condition.
Oral and maxillofacial surgeon
Most people with jaw pain do not need surgery. Surgery for jaw pain isn't currently available in the public system. But your GP or dentist may recommend that you see a surgeon privately if this is an option for you.
Written by HealthInfo clinical advisers. Last reviewed March 2022.
Review key: HIDRY-74891
