Relaxation Techniques

Relaxation techniques to help manage TMJ pain, headaches, and neck pain.

Temporomandibular joint (TMJ) disorder is a condition that affects the joints that connect your jawbone to your skull. It can cause a variety of symptoms, including pain in the jaw, face, neck, and ears; clicking, popping, or grinding sounds in the jaw; and difficulty chewing and swallowing. If you have read our blogs we have spoken about interregional dependence which explains the connection between different parts of the body and how they can cause problems in adjacent tissues. The inability to relax can bring our bodies’ alarm system up and make us more sensitive to pain/spasm cycles that are common with head and neck pain. TMJ pain can be associated with headaches and neck pain. This is because the muscles and nerves in the jaw, neck, and head are all interconnected. When the jaw muscles are tense, it can put stress on the neck and head muscles, causing pain and headaches. Relaxation techniques can help relieve TMJ pain, headaches, and neck pain. They can help to reduce muscle tension and stress, which can lead to a decrease in pain. Here are a few relaxation techniques that you can try:

• Deep breathing: Deep breathing is a simple but effective way to relax your body and mind. To do deep breathing, sit or lie down in a comfortable position. Place one hand on your chest and the other hand on your stomach. Breathe in slowly and deeply through your nose, allowing your stomach to rise. As you breathe out, slowly exhale through your mouth, allowing your stomach to fall. Repeat this for 5-10 minutes.

• Meditation: Meditation is another effective way to relax your mind and body. There are many different types of meditation, but a straightforward kind of meditation is to focus on your breath. To do this, sit or lie down in a comfortable position and close your eyes. Focus on your breath and notice how it feels as you inhale and exhale. If your mind wanders, gently bring it back to your breath. Continue meditating for 5-10 minutes.

• Progressive muscle relaxation: Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. To do progressive muscle relaxation, lie down in a comfortable position and close your eyes. Start by tensing the muscles in your feet for 5 seconds. Then, relax the muscles in your feet for 10 seconds. Repeat this process with the muscles in your legs, thighs, buttocks, abdomen, chest, arms, shoulders, neck, and face.

• Massage: Massage can be a helpful way to relax the muscles in your jaw, neck, and head. You can massage these areas yourself or have a professional massage therapist massage them for you. If you have success with it.

Which do you like the best??

• Deep Breathing
• Meditation
• Progressive Muscle Relaxation
• Massage

If you are experiencing TMJ pain, headaches, and neck pain, it is important to talk to your doctor. They can help you determine the cause of your pain and recommend the best treatment options for you. I included sources below if you are interested in reading boring scholarly journals. Spend time with people you care about doing things you enjoy. Dr. Josh

• Okeson, J. P. (2018). Management of temporomandibular disorders and occlusion. St. Louis, MO: Elsevier.

• Schiffman, E. L., Ohrbach, R., Truelove, E. L., Anderson, G. C., & Mancl, L. (2010). The efficacy of comprehensive treatment for temporomandibular disorder: A randomized controlled trial. Journal of Pain, 11(12), 1305-1315.

• LeResche, L., Turk, D. C., Crofford, L. J., Miller, E. B., & Miglioretti, D. L. (2010). Assessment and management of temporomandibular disorders in the dental setting. Journal of the American Dental Association, 141(3), 341-357.

• Ohrbach, R., Schiffman, E. L., Raphael, K. G., Gracely, R. H., & Mancl, L. (2002). Stress and pain in temporomandibular disorder patients. Journal of Pain, 3(3), 187-194.

• De Smet, S., Wouters, K., Coppieters, I., & Van Houdenhove, B. (2015). The effect of relaxation techniques on pain and quality of life in patients with temporomandibular disorder: A systematic review. Clinical Journal of Pain, 31(5), 419-427.

Disclaimer: This blog post is for informational purposes only and should not be taken as medical advice. Please talk to your doctor if you are experiencing TMJ pain, headaches, or neck pain.