- 1). Keep your jaw relaxed by consuming soft foods and avoiding gum chewing. Avoid clenching or tensing of the jaw. Help relax your jaw muscles by applying moist heat for 30 minutes twice a day.
- 2). Ask your dentist about a bite plate that can be worn at night to help your jaw relax from grinding or tension. The plate keeps the teeth apart and can greatly relieve pain by breaking the cycle.
- 3). Adjust your diet by avoiding foods with an excess of vitamin C and iron, fatty foods or those with excess sugar and preservatives. Eating more red and organ meat is purported to help TMJ sufferers along with vegetable soups made from greens and animal parts such as tendons and bones.
- 4). Take mild pain relievers if needed such as nonsteroidal anti-inflammatory drugs like Aleve or aspirin. Your doctor may prescribe stronger drugs such as valium to help relieve stress or possibly antidepressants. Topical pain relief creams and lotions are also available over the counter to relieve sore and aching muscles.
- 5). Trigger point injection procedures may be used on muscles to relieve pain. A small needle is injected into the site with a local anesthetic that may contain a steroid.
- 6). Rest for short periods to help with the pain but also include plenty of exercise, as inactivity may increase your pain. Recommended exercises for TMJ sufferers include biking, swimming, walking, yoga and rowing.
- 7). Opt for massages, chiropractic care or other alternative herbal therapies that can help alleviate tension in the jaw and back.
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