6 Bad Habits That Make Your TMJ Flare-Ups Worse

Before discussing our blog topic, let's quickly introduce what TMJ is! The temporomandibular joint, also known as TMJ, constitutes the lower jaw region that connects the temporal bones of the brain box. When this joint is affected, severe pain arises, which, if left untreated for long, can lead to the worsening of TMJ disorder. This blog discusses some of the most significant bad habits that contribute to such dysfunctional TMJ. Worry not—it also enlists strategies to manage this.

Currently, millions of people suffer from this condition. It is characterised by symptoms such as sharp pain, chewing difficulties, locking of the jaw, urgency to make abrupt noises, etc. Poor habits like weakened jaw support, teeth clenching and grinding, tongue thrusting, unhealthy eating habits, and inadequate stress management are often responsible for TMJ disorder. However, the good news is that early identification of the signs can help manage and alleviate the flare-ups. If you require to book a TMJ specialist in London, read this blog until the end!

TMJ Disorder: Symptoms and Causes Explained

The temporomandibular joint is a complex structure that enables hinged and sliding motions of the jaw. It helps to speak, chew, and make facial expressions. However, when its function is disrupted, people have difficulty performing normal facial movements. They tend to make an absurd sound of ‘clicks’ or ‘pops’ while moving their jaw. Besides, they may also experience ear pain and throbbing headaches in the progressive stages. Here’s a list of some common reasons below that contribute to TMJ disorder.

• Injuries: Accidental blows to the jaw can directly impact the TMJ and its associated muscles. It can give rise to a long-lasting pain.
• Arthritis: The cartilage present in theTMJ can worsen due to arthritis. It can severely hamper normal movements of the jaw.
• Genetic predisposition: If you have someone in the family who has TMJ-related ailments, you are at higher risk of developing the same shortly.
• Bad habits: Certain tendencies such as excessive teeth grinding and gum chewing can put unwanted stress over the TMJ. This can deteriorate with time to give rise to a more severe condition.
  

How is TMD diagnosed?

Primary physical evaluations can help diagnose TMJ disorders at an early stage. These typically include jaw movement assessments and internal image tests. By knowing the underlying factors, one can prevent subsequent complications.  

6 Common Habits Worsening Your TMJ Pain

Habits play a crucial role in the development and aggravation of TMJ disorder. The two most common causes of this condition are jaw clenching and teeth grinding. However, the list continues. Below are some other reasons for the excruciating pain and joint dysfunction.

1. Improper Jaw Support

Resting your jaw on the palms induces uneven pressure distribution on the TMJ. This leads to pain and discomfort, potentially straining the joints and muscles over time.

How to avoid this:

• Maintaining a conscious position: Regularly remind yourself to keep both feet on the surface. Not only does this help maintain an upright posture, but it also avoids the need to lean downwards into your hands.  
• Having an ergonomic setup: Adjust your workplace in a way that promotes an upright posture. Also, keep your screen in a direction close to eye level and sit in a place that has proper back support.  
• Take breaks in between and exercise regularly: Take frequent pauses while working and do light stretching. This helps relieve stress from your jaws and neck, preventing the need to rest your jaws upon the hand.  

2. Oral Fixation Habits

Tendencies like nail biting, cheek chewing, and lip biting can exacerbate TMJ symptoms, for these practices create a lot of stress on the joint. In extreme cases, these can cause jaw misplacement and disrupted muscle function.  

How to avoid this:

• Substituting chewing gums with healthy alternatives: Use sugar-free gum or any similar chewable item to keep your mouth occupied. However, take care not to use them in excess, as they can worsen the existing condition.  
• Using awareness tools: Putting bandages on fingers or poor-smelling polishes on the nails can prevent you from biting nails.
• Managing stress levels: To combat stress, try relaxation techniques like deep belly breaths and meditation. These help to become conscious of one's bad tendencies and prevent recurrence.
• Seeking professional help: For chronic habits, it is better to consult a dental or psychological counsellor. They have sophisticated techniques for bringing in behaviour modifications.
  

3. Teeth Grinding (Bruxism) and Clenching
Grinding and clenching the teeth, especially during sleep, can significantly aggravate TMJ pain. Such a habit can even wear down teeth and increase jaw tension, resulting in misalignment shortly.

How to avoid this:

• Using mouthguards: A TMJ specialist can create customised mouthguards for you to wear. These are mostly beneficial during sleep, protecting the teeth and reducing strain on the jaw.
• Reducing stress: Stress is a common trigger for deteriorating most health conditions, including TMD. Practise yoga, meditation, or light workouts for a stress-free lifestyle. Most importantly, rid yourself of the urge to clench and grind your teeth!
• Adopting mindfulness: Try to remind yourself whenever you unconsciously clench your jaws, especially during deep sleep. Also, practice jaw relaxation techniques to relieve the built-up tension.
• Taking professional assistance: For severe cases of TMD, consult a certified health care provider who offers physical therapy. This can greatly help relax the jaw muscles and alleviate the pain associated with it.

4. Tongue Thrusting and Jaw Clenching
Tongue thrusting occurs when an individual pushes his tongue between or against the front teeth. When this becomes a frequent tendency, the cheeks become tight, and the jaw muscles experience severe pressure. With time, the pain worsens, leading to subsequent discomfort. Such repetitive habits can cause misalignment of teeth in extreme scenarios.  

How to avoid this:

• Being aware and practising relaxation techniques: Check yourself whenever you clench your jaw and thrust your tongue against the front teeth. Also, consciously practice muscle relaxation techniques to manage this. This will not happen in a day; therefore, you need to build awareness gradually with time.
• Doing special mouth and facial exercises: Specific exercises can help strengthen and relax jaw muscles. However, consult a good dentist or a physical therapist before starting with any of these. They can provide personalised recommendations and help you with the correct procedures for doing the same.
• Opting for stress management techniques: As mentioned previously, practising certain stress-removing activities like deep breathing, meditation, and nurturing hobbies can significantly reduce the likelihood of a worsened TMD case.
• Consulting a certified professional: For persistent issues, a TMJ specialist can help you with treatments such as bite adjustments or orthodontics. These help address underlying causes and prepare suitable medical plans to avert recurrences.

5. Poor Eating Habits

Individuals who often eat hard, chewy, and large chunks of food are at a higher chance of developing TMD. This subsequently leads to worsening of pain and frequent flare-ups. Such an excessive strain over the jaw can even lead to future tooth problems.

How to avoid this:

• Eating softer and gullible foods: Avoid hard foods, especially those that need to be cracked open, such as walnut shells, sea oysters. Instead, include softer foods like soups, smoothies and curd which will require minimal jaw work. And the plus point is – these are easily digestible too!
• Breaking down chunky items into smaller pieces: Have small-sized bites whenever you take meals. This reduces the pressure over your jaws, reducing the effects of TMD pain. 
• Avoiding chewy and rubbery foods: Refrain from eating bigger chunks of flesh that requires significant force of your jaw. Not only does it unnecessarily pressurise the lower jaw but it can also crack teeth, causing misalignment in their structure.
• Eating mindfully: Consider eating slowly and chewing gently whenever you intake foods. This reduces pressure on your jaws and also helps improe digestion.

6. Lack of Awareness of Daily Patterns

Certain other unconscious habits may also aggravate TMJ symptoms. These comprise poor posture and repetitive motions of the jaw. Being unaware of these tendencies can largely hinder the success rate of TMJ treatment.

How to avoid this:

• Maintaining a journal: Keeping a daily note of the activities you do can significantly understand what is the actual trigger for TMJ pain. This can help bring positive changes in posture so that jaw tension is reduced to a considerable extent.
• Checking posture: Try to regularly assess your posture and maintain it. This is especially for people who sit for long hours at a stretch. By maintaining proper posture, you can keep your upper body constituting the shoulders, neck, and jaw properly aligned.
• Practising mindful approaches: By engaging in mindfulness, you can improve your body’s awareness. This makes it easier for you to notice the injurious tendencies and adjust to them.
  

Conclusion

If you reside in london then several private dental clinics in London facilitate cost-effective TMJ therapy. Thus, if you or anyone of your loved ones have been suffering from flare-ups of TMJ pain, do not sit back. Instead, compare the locally available services and book your consultation before it gets too late!