Condition guide
They cause pain in the jaw joint (temporomandibular joint), just in front of the ear, and in the chewing muscles, along with limited mouth opening and noises from the jaw. They affect about a third of adults and often get better with simple measures, exercise and physiotherapy.
The jaw joint is where the lower jaw bone meets the skull, and it works whenever you talk, chew or yawn. Inside the joint there is a small disc that helps it move smoothly. The problem usually comes from overloading the chewing muscles, and sometimes from the disc moving out of place or from wear in the joint.
Teeth clenching and grinding during the day or at night, stress, keeping your mouth open for a long time, hard foods and blows to the jaw can all trigger symptoms.
Most jaw joint problems are managed without surgery. In a review of 48 studies, manual therapy to the jaw or neck, on its own or combined with exercise, showed promising results; however, the researchers stress that the quality of the evidence is low and that better studies are needed.
Daily habits matter a lot: stick to soft foods for a while, don't chew gum, avoid big mouthfuls, support your jaw with your hand when you yawn, and try to notice whether you clench your teeth during the day. If stress makes your symptoms worse, take a look at the stress guide.
Exercises at home
Doing the movements slowly, without pain and in front of a mirror helps your jaw move without drifting to one side. Stop if the pain or catching gets worse.
Keep your lips closed and your teeth slightly apart, with the tip of your tongue resting on the roof of your mouth just behind your upper front teeth. Whenever you notice yourself clenching your teeth during the day, go back to this position.
Check it often throughout the dayPlace the tip of your tongue on the roof of your mouth, behind your upper front teeth. Keeping your tongue there, slowly open and close your mouth. Make sure your jaw moves in a straight line without drifting to the side; it can help to do this in front of a mirror.
6–10 reps, 3 times a dayPlace your fist or two fingers under your chin. Try to open your mouth slightly while gently resisting with your hand; hold for 3–5 seconds, then relax. Using half your strength is enough, and it should not increase your pain.
5–6 reps, twice a dayClench your teeth to find the chewing muscle in your cheek, then relax. Press gently on this muscle with your fingertips, making small circles. Doing it with a warm towel can be soothing.
1–2 minutes, 2–3 times a daySit up straight, looking straight ahead. Without tilting your head, draw your chin straight back, as if making a double chin. Feel the back of your neck lengthen; hold for 5 seconds, then relax.
10 reps, 2–3 times a dayStand or sit up straight. Without lifting your shoulders towards your ears, draw your shoulder blades back and slightly down towards each other. Hold for 5 seconds, then relax.
10–15 reps, twice a dayA painless click is common and does not need treatment on its own. If the noise comes with pain, limited mouth opening or catching, it should be assessed.
Clenching your teeth during the day or at night tires the chewing muscles and can make pain worse. Try to notice during the day whether your teeth are touching; for clenching at night, your dentist may recommend a night guard (splint).
For most people, symptoms ease over time with simple measures and exercises. If symptoms last a long time or keep getting worse, a dentist and a physiotherapist assess them together.
Very rarely. Surgery is considered for certain joint problems that do not respond to non-drug treatments; for most patients, the first choice is simple measures, exercise and physiotherapy.
See a doctor without delay if you have any of the following:
Sources
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İhsan Eren