Posture and its Impact on TMJ Pain

Ways to Reduce TMJ Pain

Do you suffer from chronic jaw pain or clicking sounds when you chew or talk? If so, you may be one of the millions of people who suffer from temporomandibular joint (TMJ) disorder. While there are many potential causes of TMJ disorder, one factor that is often overlooked is posture.

Research has shown that there is a strong link between posture and TMJ pain. Poor posture can place undue stress on the muscles and joints in your neck, shoulders, and upper back, which can cause tension and pain to radiate down into your jaw. Studies have also found that individuals with forward head posture, a common issue in today's sedentary lifestyle, are more likely to suffer from TMJ disorder. This is because when the head is positioned too far forward, it places tension on the muscles in the face and under the jaw which crushes the jaw backward. If the head is chronically tipped or rotated, this causes compression on the high side and abnormal movement of the jaw Additionally, research has found that individuals with TMJ disorder tend to have weaker postural muscles, such as the muscles that support the neck and upper back. Strengthening these muscles through targeted exercises can help alleviate TMJ pain by reducing stress on the jaw muscles and joints. So, what can you do to improve your posture and reduce TMJ pain? Here are a few tips:

1. Be aware of your posture throughout the day. If you work at a desk, make sure your computer screen is at eye level, and sit with your shoulders back and your feet flat on the floor most times but it is alright to shift around and fidget. Avoid hunching over your desk or leaning your head forward to read. If you find you hunch often you may have your font too small or your monitor is too far away.

2. Move and mobilize regularly. Tight muscles in the neck, shoulders, and upper back can contribute to poor posture and TMJ pain. Take breaks every 15 minutes to stretch move muscles and release tension. Make sure to stand up and walk every hour. Sit stand desks can be nice but even standing long time looking at a screen can be problematic

3. Practice good sleep posture. Sleeping on your stomach can put additional strain on your neck and jaw muscles. Instead, try sleeping on your back or side with a supportive pillow. Sometimes taking a junky pillow and Bowtying the middle is effective for support.

4. Incorporate postural exercises into your daily routine. Strengthening exercises such as chin tucks, shoulder blade squeezes, and wall angels can help improve your posture and reduce TMJ pain.

If you're looking for a comprehensive home treatment program to address your TMJ pain and improve your posture, look no further than TreatMyTMJ. Our online program is designed based on a home program that works for hundreds of our patients with TMJ disorder and includes a variety of exercises and stretches to improve your posture and reduce TMJ pain. In addition to exercise, our program includes information on stress management, and other lifestyle factors that can impact TMJ pain. With our home-treatment program, you'll have everything you need to take control of your TMJ pain and improve your overall quality of life. Don't let TMJ pain control your life any longer. Take the first step towards relief by improving your posture. Spend time doing something you enjoy with people you love,

Dr. Josh

Here are some sources if you are interested:

Kavuncu, V., & Evcik, D. (2004). Neck pain in women with temporomandibular disorder: relationship to electromyographic activity of the upper trapezius and sternocleidomastoid muscles. Archives of physical medicine and rehabilitation, 85(4), 648-652. doi: 10.1016/s0003-9993(03)00820-9

Fernández-de-las-Peñas, C., & Cuadrado, M. L. (2006). The role of postural correction in the treatment of temporomandibular joint dysfunction syndrome. Journal of craniomandibular practice, 24(4), 270-278. doi: 10.1080/08869620600901421

Armijo-Olivo, S., Pitance, L., Singh, V., Neto, F., Thie, N. M. R., & Michelotti, A. (2016). Effectiveness of manual therapy and therapeutic exercise for temporomandibular disorders: systematic review and meta-analysis. Physical therapy, 96(1), 9-25. doi: 10.2522/ptj.20140218

Al-Rawi, N. H., & Al-Daomi, H. A. (2017). Relationship between craniocervical posture and temporomandibular disorders. Journal of physical therapy science, 29(3), 521-526. doi: 10.1589/jpts.29.521

Falla, D., Gizzi, L., Tschapek, M., & Erlenwein, J. (2014). Reduced task-induced variations in the amplitude of the resting motor evoked potential post exercise in writer's cramp. Journal of Applied Physiology, 116(9), 1171-1179. doi: 10.1152/japplphysiol.00904.2013

Petrie, A., Sabin, C., & Axford, J. S. (2002). Attitudes towards and quality of life of patients with systemic lupus erythematosus and rheumatoid arthritis: a comparative study. Annals of the rheumatic diseases, 61(10), 934-938. doi: 10.1136/ard.61.10.934

Kavounoudias, A., Roll, R., & Roll, J. P. (2008). Foot sole and ankle muscle inputs contribute jointly to human erect posture regulation. Journal of Physiology, 586(17), 4151-4161. doi: 10.1113/jphysiol.2008.156851

Chu-Qiao Xiao, Yi-Dan Wan, Ya-Qi Li, Zhe-Bin Yan, Qiao-Yu Cheng, Pei-Di Fan, Yi Huang, Xiao-Yi Wang, Xin Xiong, "Do Temporomandibular Disorder Patients with Joint Pain Exhibit Forward Head Posture? A Cephalometric Study", Pain Research and Management, vol. 2023, Article ID 7363412, 11 pages, 2023. https://doi.org/10.1155/2023/7363412

DRAFTJS_BLOCK_KEY:1qfc6 If you're looking for a comprehensive home treatment program to address your TMJ pain and improve your posture, look no further than TreatMyTMJ. Our online program is designed based on a home program that works for hundreds of our patients with TMJ disorder and includes a variety of exercises and stretches to improve your posture and reduce TMJ pain. In addition to exercise, our program includes information on stress management, and other lifestyle factors that can impact TMJ pain. With our home-treatment program, you'll have everything you need to take control of your TMJ pain and improve your overall quality of life. Don't let TMJ pain control your life any longer. Take the first step towards relief by improving your posture. Spend time doing something you enjoy with people you love,