Using Ice and Heat
Your healthcare provider may suggest using ice and heat. Ice helps reduce swelling and pain. Heat helps relax muscles, increasing blood flow.
- Use a gel pack or ice wrapped in a towel for severe pain. Apply for 10-20 minutes or until the site becomes numb. Repeat as needed.
- Use moist heat for mild to moderate muscle pain. Apply a moist, warm towel to the muscles for 10-20 minutes. Repeat as needed.
Avoiding Triggers
Certain activities (called triggers) strain the TMJ, making symptoms worse. The tips below can help you avoid common triggers and limit strain.
- Avoid hard or chewy foods, such as nuts, pretzels, popcorn, chips, gum, caramel, gummy candies, carrots, whole apples, hard breads, and even ice.
- Reschedule routine dental visits, such as cleanings, if your jaw aches. If you have severe pain, call your healthcare provider.
- Support your jaw when yawning. When you feel a yawn coming on, put a fist under your jaw. Apply gentle pressure. This helps prevent wide, painful yawns.
- Avoid any activity that hurts, such as nail biting, yelling, and singing.
Maintaining Good Posture
Work at improving your posture during the day and when you sleep. Good posture can help your body heal. Try these tips:
- Use a headset when on the telephone. Don't cradle the phone with your shoulder.
- Keep ergonomics in mind. This includes making sure your workstation fits your body. Support your lower back. Take frequent breaks to stretch and rest. If you use a computer, keep the monitor at eye level.
- Keep your head in a neutral position, with your ears in line with your shoulders. Don't slouch or crane your head forward.
- Use an orthopaedic pillow to support your head and neck during sleep.
Glick & Woods Dentistry is Tullahoma’s most popular dental experience since 1985. Please call us at 931.455.3917 or fill out our online Request an Appointment form to arrange your consultation.