Temporomandibular joint disorder, commonly called TMJ or TMD, affects the jaw joints and surrounding muscles that control jaw movement. People with TMJ disorder may experience jaw pain, headaches, clicking sounds, difficulty chewing, or stiffness in the face and neck. While professional treatment may be necessary in some cases, daily habits can also play a major role in worsening symptoms. Avoiding certain behaviors may help reduce strain on the jaw and improve comfort over time.
Here are 4 things to stop doing if you have TMJ disorder.
1. Stop Clenching or Grinding Your Teeth
Teeth grinding and jaw clenching place enormous pressure on the jaw joints and surrounding muscles. Many people clench their teeth during stressful situations or while sleeping without even realizing it. This habit, known as bruxism, can worsen jaw pain, headaches, tooth wear, and muscle tension associated with TMJ disorder.
If you notice yourself clenching during the day, try to keep your jaw relaxed with your teeth slightly apart and your tongue resting gently on the roof of your mouth.
For nighttime grinding, your dentist may recommend a custom nightguard to help protect your teeth and reduce pressure on the jaw joints.
2. Stop Eating Hard or Chewy Foods
Chewing tough foods forces the jaw muscles and joints to work harder, which may aggravate TMJ symptoms.
Foods that are commonly problematic include:
- Ice.
- Hard candy.
- Bagels.
- Tough meats.
- Chewing gum.
- Crunchy snacks.
During TMJ flare-ups, softer foods may help reduce discomfort and allow the jaw to rest. Cutting food into smaller pieces and chewing evenly on both sides of the mouth may also help minimize strain.
3. Stop Resting Your Chin on Your Hand
Many people habitually rest their chin in their hand while sitting at a desk or using electronic devices. Although it may seem harmless, this posture can place uneven pressure on the jaw and surrounding muscles.
Poor posture overall can contribute to neck and jaw tension, especially when combined with long periods of screen use. Keeping your head and neck properly aligned may help reduce unnecessary stress on the jaw joints. Being mindful of posture throughout the day can sometimes improve TMJ discomfort over time.
4. Stop Ignoring Stress
Stress is one of the most common contributors to TMJ symptoms. Emotional tension often leads to unconscious jaw clenching, muscle tightness, and teeth grinding.
Ignoring chronic stress may allow symptoms to worsen or become more frequent. Relaxation techniques such as stretching, exercise, meditation, and improved sleep habits may help reduce muscle tension associated with TMJ disorder.
Some patients also benefit from physical therapy or stress management strategies recommended by healthcare professionals.
When to Seek Professional Help
If jaw pain, headaches, or difficulty chewing persist, it’s important to seek evaluation from a dental professional. Untreated TMJ problems can sometimes worsen and contribute to chronic discomfort or limited jaw movement.
Your dentist can help determine the underlying cause and recommend appropriate treatment options.
Living with temporomandibular joint disorder can be frustrating, but small daily changes may help reduce strain on your jaw and improve symptoms. Avoiding teeth grinding, hard foods, poor posture, and unmanaged stress can make a meaningful difference in jaw comfort and function. Combining healthy habits with professional care when needed can help protect your jaw joints and improve your overall quality of life.
About the Author
Dr. Parley Hubler, Jr. has been practicing dentistry for more than 30 years since graduating from the Oklahoma College of Dentistry. He began his career working for the Cherokee Nation in Oklahoma, eventually opening his practice in 1999. After more than 20 years there, Dr. Hubler relocated to Texas and opened Lucas Family Dentistry. He stays on top of the latest developments in his field through membership in the Academy of General Dentistry. If you need TMJ treatment, book online or call our Lucas office at (214) 446-6011.