TMJ disorders affect millions of Americans. If you’ve ever dealt with jaw pain, clicking, or headaches that trace back to your jaw joint, you know how disruptive it can be. But you can do a lot to protect your jaw, prevent TMJ pain, and lower your risk of developing TMJ problems.
Prevention starts with small, consistent habits. Here’s what we recommend to our patients in Tulsa.
Watch What You Chew
Your jaw is a hardworking joint, but it has limits. Certain foods put extra strain on the muscles and joints that control your bite.
Foods to enjoy: Soft, easy-to-chew options like cooked vegetables, fish, eggs, yogurt, soups, and smoothies give your jaw a break while still providing great nutrition.
Foods to limit: Hard, crunchy, chewy, and sticky foods force your jaw to work overtime. Think nuts, ice, hard candies, tough meats, bagels, and sticky caramel. You don’t have to avoid them forever, but if you notice jaw soreness, scale back.
Chew evenly on both sides of your mouth. Chewing on one side only overworks those muscles and can lead to imbalance and strain.
Break These Habits
Some of the biggest culprits behind jaw pain are habits we don’t even realize we have. Here are the ones to watch for:
- Gum chewing: Chewing gum keeps your jaw moving for extended periods. That repetitive motion can tire out the joint and surrounding muscles. If you chew gum daily, consider cutting back.
- Nail biting and pencil chewing: These habits put your jaw in awkward positions and create unnecessary tension. They also wear down your teeth.
- Resting your chin on your hand: It seems harmless, but it pushes your jaw into an unnatural position and can strain the joint over time.
- Clenching during the day: Many people clench their jaw without realizing it, especially during stressful moments. Notice when you’re doing it, then consciously relax your jaw. Your teeth should touch lightly or not at all when you’re not eating.
Pay Attention to Posture
Your posture and your jaw are connected. When you slouch or let your head drift forward, which happens constantly with phones and computers, it shifts your jaw out of alignment and creates tension.
Keep your ears aligned over your shoulders. Position your screen at eye level. Take breaks every 30 minutes to stretch your neck and reset your posture. These small adjustments reduce jaw pressure throughout the day.
Simple Jaw Exercises
Gentle exercises can keep your jaw muscles relaxed and flexible. Here are a few you can try at home:
- The Goldfish Stretch: Place your tongue on the roof of your mouth. Slowly open and close your jaw while keeping your tongue in place. Repeat a few times.
- Chin Tucks: Pull your head straight back, like you’re making a double chin. Hold for a few seconds, then release. This helps correct forward head posture.
- Jaw Massage: Gently massage the muscles at the corners of your jaw in small circles with your fingers. This releases tension and improves circulation.
- Neck Stretches: Gently tilt your head toward each shoulder and hold for a few seconds. Your neck muscles connect directly to your jaw, so keeping them loose matters.
If any exercise causes pain, stop and talk to us. Gentle is the key word here.
Don’t Skip Your Dental Visits
Regular dental exams are one of the most important things you can do for your jaw health. During a routine exam, Dr. Henrich checks more than just your teeth. He evaluates your bite, looks for signs of grinding or clenching, checks your jaw joint for clicking or tenderness, and measures how well your jaw opens and closes. He can often spot early warning signs of TMJ problems before they become painful.
We also check for worn teeth, which can signal nighttime grinding. Catching these issues early lets us treat them conservatively, with a custom nightguard or oral appliance, before they become bigger problems.
If it’s been more than six months since your last visit, it’s time to come in. Prevention is always easier than treatment.
We’re Here to Help Prevent TMJ Pain
Your jaw works hard every day. With a few smart habits and regular checkups, you can keep it healthy for years. And if you’re already dealing with jaw pain, we can help you find relief.
To schedule an exam with Dr. Henrich, call our new patients line at (918) 553-5907 or request an appointment online.