Temporomandibular joint (TMJ) disorder affects the jaw joint and surrounding muscles, leading to pain, stiffness, and difficulty in jaw movement. Roughly 10 million people in the United States suffer from at least one TMJ disorder. A TMJ flare up occurs when symptoms suddenly worsen, causing increased discomfort and limited jaw function.
Common symptoms of a TMJ flare up include jaw pain, clicking or popping sounds, headaches, and even ear pain. Understanding what causes these flare ups and how to manage them is crucial to maintaining a pain-free lifestyle. In this article, we’ll explore the triggers of a TMJ flare up and provide practical relief solutions.
What is a TMJ Flare Up?
A TMJ flare up is a temporary worsening of TMJ disorder symptoms. It can be triggered by various factors, including stress, diet, posture, and dehydration. Depending on the severity and how quickly treatment is administered, flare ups can last from a few hours to several days.
Simple activities like chewing, talking, or yawning may become painful during a flare up. Addressing these symptoms promptly can help prevent long-term damage to the jaw joint and improve overall comfort.
Common Causes of a TMJ Flare Up
Understanding what causes TMJ flare ups can help you take proactive steps to prevent discomfort and long-term complications. Various factors can trigger a TMJ flare up, which puts excessive strain on the jaw joint and surrounding muscles. Identifying these common causes can help you prevent flare ups and manage symptoms more effectively.
Stress
Stress is a significant contributor to TMJ flare ups. When stressed, people often clench their jaws or grind their teeth (bruxism), putting excessive pressure on the TMJ. This can lead to muscle tension, pain, and inflammation in the jaw joint.
Hormones
Fluctuating hormone levels, particularly in women, can contribute to TMJ pain. Estrogen plays a role in joint health, and hormonal imbalances during menstruation, pregnancy, or menopause can increase sensitivity in the jaw joint, leading to flare ups.
Hard and Chewy Foods
Eating tough, chewy, or sticky foods can strain the jaw muscles and exacerbate TMJ symptoms. Foods like gum, steak, nuts, and bagels require excessive jaw movement, increasing pain and discomfort.
Poor Posture
Posture plays a crucial role in jaw alignment. Slouching or hunching over can strain the muscles in the neck and jaw, leading to TMJ pain. Poor posture, especially when using a phone or computer for long periods, can increase tension and trigger flare ups.
Dehydration
Dehydration can lead to muscle stiffness and reduced joint lubrication, making it harder for the TMJ to function smoothly. When the body lacks proper hydration, the jaw muscles can become tense, increasing the likelihood of a flare up.
Symptoms of a TMJ Flare Up
Recognizing TMJ flare up symptoms is essential for early intervention and effective management. These symptoms can range from mild discomfort to severe pain, affecting daily activities like eating, speaking, and sleeping. Identifying these signs early can help seek the proper treatment before symptoms worsen.
Jaw Pain and Tenderness
One of the most common symptoms of a TMJ flare up is jaw pain, which may be localized around the joint or spread to the face and neck. Many people also experience TMJ and neck pain together, as the jaw and cervical spine are closely connected. The pain may worsen when chewing, talking, or opening the mouth wide.
Clicking or Popping Sounds
A clicking or popping sound when opening and closing the mouth is a telltale sign of TMJ dysfunction. While not always painful, it indicates an issue with the alignment of the jaw joint.
Limited Jaw Movement or Locking
A TMJ flare up can make it difficult to open or close the mouth fully. In severe cases, the jaw may temporarily lock in an open or closed position, making it challenging to eat or speak.
Ear Pain and Headaches
TMJ issues often cause ear pain, ear ringing (tinnitus), or pressure due to the joint’s proximity to the ear canal. Additionally, tension in the jaw muscles can contribute to frequent headaches or migraines.
Facial Swelling or Muscle Stiffness
Inflammation of the TMJ can cause swelling around the jawline and cheeks. Muscle stiffness may also develop, making jaw movements uncomfortable or difficult.
Can a TMJ Flare Up Go Away On Its Own?
Yes, a mild TMJ flare up may resolve independently with rest and self-care. However, recurring or severe flare ups should not be ignored, as they may indicate an underlying issue requiring professional treatment. Seeking physical therapy or medical guidance can prevent long-term complications and provide lasting relief.
How to Treat a TMJ Flare Up
Finding the right TMJ flare up treatment is key to reducing pain and improving jaw function. Managing a TMJ flare up involves a combination of home remedies, lifestyle adjustments, and medical treatments to reduce pain and restore jaw function. Addressing the underlying causes and using targeted relief strategies can ease discomfort and prevent future flare ups.
Home Remedies
Home remedies can quickly and effectively relieve TMJ flare ups by reducing pain, inflammation, and muscle tension. Simple strategies like applying compresses, adjusting your diet, and performing gentle jaw exercises can help manage symptoms naturally.
- Applying Hot or Cold Compresses: A warm compress can help relax tight jaw muscles, while a cold compress can reduce inflammation and numb pain. Applying heat or ice for 15-20 minutes can provide immediate relief.
- Avoid Hard/Chewy Foods: During a flare up, sticking to soft foods like yogurt, mashed potatoes, and soup can reduce strain on the jaw. Avoid chewing gum or biting into hard foods to prevent further irritation.
- Perform Simple Jaw Exercises: Gentle jaw exercises can improve mobility and reduce stiffness. Simple movements such as slowly opening and closing the mouth or massaging the jaw muscles can help alleviate discomfort.
Lifestyle Changes
Small lifestyle changes can significantly reduce TMJ flare ups and prevent future discomfort. By managing stress, improving posture, and maintaining healthy habits, you can support optimal jaw function and well-being.
- Stress Management: Incorporating relaxation techniques such as deep breathing, meditation, or yoga can help reduce stress and prevent jaw clenching or teeth grinding.
- Adjusting Posture: Maintaining good posture while sitting and standing can reduce strain on the jaw and neck muscles. Ergonomic adjustments can improve posture, such as keeping screens at eye level and using supportive posture.
- Sleep on Your Back: Sleeping on your back with a supportive pillow can minimize pressure on the jaw joint. Avoid sleeping on your stomach or side, as these positions can misalign the jaw.
- Stay Hydrated: Drinking enough water keeps the muscles and joints well-lubricated, reducing stiffness and preventing muscle cramps that can worsen TMJ symptoms.
Medical Treatments
When home remedies and lifestyle changes aren’t enough, medical treatments can provide more targeted relief for TMJ flare ups. Options like over-the-counter medications, physical therapy, and specialized interventions can help reduce pain and restore proper jaw function.
- Over-the-Counter Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help manage pain and reduce inflammation during a TMJ flare-up.
- Physical Therapy: Physiotherapy treatment is very effective in relieving and managing TMJ dysfunction, even when the symptoms are long-standing and severe. A well-structured TMJ dysfunction treatment plan typically includes manual therapy, jaw exercises, and posture correction techniques. Most patients will significantly improve their symptoms with appropriate physiotherapy within 3 to 6 weeks. Treatment needs to address the issues identified in the assessment.
Preventing TMJ Flare Ups
Preventative measures can help reduce the frequency and severity of TMJ flare ups. Strategies include:
- Wearing a night guard if you grind your teeth
- Practicing stress management techniques
- Avoiding excessive jaw movements (e.g., wide yawning, gum chewing)
- Maintaining good posture
- Staying hydrated and following a balanced diet
How OrMobility Physical Therapy Can Help
At OrMobility Physical Therapy & Performance, our team specializes in treating TMJ dysfunction through targeted physiotherapy. Our treatments focus on reducing pain, improving jaw mobility, and strengthening the surrounding muscles to prevent future flare ups. If you’re struggling with TMJ pain, we can develop a personalized treatment plan to help you find lasting relief.
Conclusion
TMJ flare ups can be painful and disruptive, but understanding their causes and treatment options can help you manage symptoms effectively. You can reduce discomfort and improve jaw function by incorporating home remedies, making lifestyle adjustments, and seeking professional care when needed. Taking proactive steps to prevent flare ups can support long-term jaw health and overall well-being.
FAQs
How do you calm a TMJ flare up?
Applying a warm or cold compress, avoiding hard foods, and practicing jaw relaxation exercises can help calm a TMJ flare up. Managing stress and maintaining good posture can also reduce symptoms.
Can stress cause a TMJ flare up?
Yes, stress can lead to jaw clenching and teeth grinding, which put pressure on the TMJ and trigger flare ups. Practicing relaxation techniques can help prevent stress-related TMJ symptoms.
What does a TMJ flare up feel like?
A TMJ flare up typically causes jaw pain, stiffness, clicking or popping sounds, ear pain, headaches, and difficulty opening or closing the mouth. Symptoms can vary in intensity and duration.