TMJ Disorders and Pain: Causes, Treatments, and Exercises to Get Relief
Learn about temporomandibular joint (TMJ) pain, its causes, and effective treatments like physical therapy to relieve and prevent pain flares.
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You probably don’t think about your jaw much — until it hurts. The temporomandibular joint (TMJ), located just in front of each ear, plays a vital role in everyday activities like chewing, speaking, and yawning. When your TMJ becomes a source of pain, it’s often classified as a temporomandibular disorder (TMD).
“TMD is an umbrella term for different things that can cause pain in your TMJ,” explains Sam Mink, PT, DPT, a physical therapist at Hinge Health. “TMDs can include arthritis, nerve pain, and muscle restrictions, among other issues.”
Although TMJ pain can make even simple actions, like eating or smiling, feel uncomfortable, there are plenty of ways you can manage TMJ pain, restore jaw function, and feel better. Targeted exercises and physical therapy can play a big role in your treatment. Read on to learn more about TMJ pain and how to treat it with tips from Hinge Health physical therapists.
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Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Sam Mink, PT, DPT
What Are TMJ Disorders?
Temporomandibular joint disorders (TMDs) include a variety of conditions that affect the TMJ and surrounding muscles. The TMJ itself acts as a hinge, enabling your jaw to open and close smoothly. When it becomes irritated, it can lead to symptoms such as jaw pain, stiffness, and difficulty with movement.
TMDs can pose more than just a physical problem — they can also have a profound emotional impact. “If TMJ pain starts to limit the range of motion in your jaw, it can be really detrimental,” says Dr. Mink. “It can limit your ability to talk, eat, and even laugh without pain.”
TMDs can also lead to secondary issues like tension or tight spots in your jaw muscles, headaches, or discomfort when sleeping.
Managing TMDs often requires a multifaceted approach. Through physical therapy, targeted exercises, and lifestyle adjustments, it’s possible to relieve pain and improve jaw function. These treatments not only address the physical symptoms of TMDs but also help improve emotional well-being by restoring your ability to eat, talk, and laugh without discomfort.
Causes of TMJ Pain
TMJ pain can occur from a combination of factors, often linked to the muscles, joints, and surrounding structures that support your jaw. Everyday habits, physical tension, injuries, and even genetics can play a role in triggering or worsening TMJ symptoms.
Neck and shoulder tension. Your neck and shoulder muscles are closely connected to your jaw through shared muscle groups, such as the sternocleidomastoid and trapezius. When these muscles are tight, they can pull on surrounding structures, creating extra strain on the muscles and ligaments that support your jaw. This tension can alter jaw movement or alignment, making it harder for the joint to function smoothly and leading to pain or stiffness.
Posture. While there’s no such thing as perfect posture, certain positions, like rounding your shoulders while working at a computer, can contribute to TMJ pain. This position forces you to jut your chin up to see in front of you, which can strain your jaw muscles. “We don’t expect people to avoid this position altogether, but changing positions frequently throughout the day helps a lot,” says Dr. Mink.
Overactivity. Activities that overwork your jaw muscles — like talking for extended periods, yelling at a concert, chewing tough foods, or even dental appointments — can trigger pain flares.
Bruxism (teeth grinding or clenching). Grinding or clenching your teeth places extra pressure on the TMJ and surrounding muscles. “This is one of the most common causes of TMJ pain,” says Dr. Mink. Many people do this subconsciously, often during sleep or when they are stressed or anxious.
Jaw injuries. Trauma from sports, falls, or accidents can damage the TMJ and lead to pain or functional limitations.
Misaligned bite. When your upper and lower teeth don’t fit together quite right, your jaw may have to work harder during movements like chewing or speaking. This can strain the joint and lead to pain over time.
Genetics and pre-existing conditions. Some people are more prone to TMJ pain due to genetic factors or pre-existing conditions like arthritis. These factors can affect the structure or function of your jaw, making it more susceptible to pain, inflammation, or stiffness. “While you can’t change your genetics, being aware of these factors can help guide treatment,” explains Dr. Mink.
Symptoms of TMJ Pain
TMJ pain can show up in a variety of ways. The symptoms are typically musculoskeletal in nature but can affect other areas as well.
Jaw pain and tenderness. This is the most common TMD symptom. Discomfort may radiate to nearby areas, such as your cheeks, temples, or neck.
Jaw stiffness and reduced range of motion that makes movements like opening and closing your mouth and protracting and retracting your jaw (jutting out and in) difficult.
Clicking, popping, or grinding sounds when opening or closing your mouth.
Difficulty chewing or discomfort while eating.
Jaw locking.
Headaches or migraines.
Neck and throat pain. “Neck pain can cause TMJ pain, and the TMJ can cause neck pain,” notes Dr. Mink.
Ear pain or a feeling of fullness in your ears.
Exercises for TMJ Pain Relief
Want expert care? Check if you're covered for our free program →- Chin Tucks
- Head Turns
- Scapular Squeezes
- Seated Trap Stretch
These exercises, recommended by Hinge Health physical therapists, target the muscles around your jaw, neck, and shoulders to help reduce TMJ pain. Strengthening and stretching these areas can improve posture, ease tension, and address imbalances that may cause your jaw to compensate for weakness or tightness elsewhere.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.