1. Manual therapy

Osteopaths can use joint mobilisation techniques, for example applying gentle traction and articulation movements to the jaw to help increase its range of motion and reduce stiffness. Osteopaths can also use soft tissue techniques, such as intraoral myofascial release (working on tissues inside the mouth) and buccal massage (massaging the cheek area) which can help to decrease muscle tension and sensitivity.

2. Exercises

Osteopaths can recommend strengthening exercises specifically for the jaw, neck, and upper back muscles, which can provide better support and reduce jaw strain.

In addition to strengthening exercises, stretching exercises may also be recommended. Gentle stretches can improve flexibility and relieve tightness in the jaw, neck, and shoulders, helping to reduce pain and enhance function.

3. Lifestyle Advice

Did you know that stress can be a common trigger for TMJD? Think back to a time where you’ve felt angry or stressed about something. Have you ever clenched your jaw when feeling those emotions? Or perhaps you’ve felt muscles in your body tense up?

Stress can lead to jaw clenching, teeth grinding and muscle tension, all of which can put a strain on the jaw joint. Therefore, it is important to manage your stress levels.

An osteopath can offer stress management techniques such as mindfulness and relaxation exercises, which are crucial, as stress is a major trigger for TMJ problems.

Additionally, an osteopath can provide tips on eating and chewing habits to avoid that contributing to any TMJ discomfort.

4. Posture Advice

Osteopaths can correct poor posture and provide guidance on maintaining good head and shoulder posture to reduce neck strain and excessive jaw pressure. They may also offer ergonomic considerations, so that you can ensure that you set up your workspace effectively and take micro-breaks to support better posture and reduce jaw strain.

1. Unclench Your Jaw

We often clench our jaws without realising it, especially when stressed or anxious. To help relax your jaw:

• Be Mindful: Pay attention to your jaw position throughout the day.

• Tongue Position: Gently place the tip of your tongue behind your upper front teeth (the clucking position) to encourage a relaxed jaw.

2. Place Your Tongue In The Clucking Position

This position helps keep your jaw relaxed:

• How to Do It: Place the tip of your tongue on the roof of your mouth, just behind your front teeth.

• Benefits: This can prevent you from clenching your jaw and helps maintain a relaxed state.

3. Roll Your Shoulders Back And Down

The best posture is your next posture but be mindful of your head position not being to far forward and when those shoulders start creeping up towards your ears, as these can contribute to muscular tension in the neck and jaw. Improving your posture can relieve stress on your jaw:

• Sit or Stand Up Straight: Maintain an upright position but remember to relax those shoulders.

• Shoulder Rolls: Roll your shoulders back and down to open up your chest and reduce tension in your neck and jaw. Repeat as required

4. Take A Deep Breath

Stress and anxiety can exacerbate TMJ symptoms. Deep breathing exercises can help reduce stress:

• Inhale Deeply: Breathe in through your nose, allowing your abdomen to expand.

• Exhale Slowly: Breathe out through your mouth, letting your body relax with each breath.

Jaw pain can have a significant impact on daily tasks and activities from chewing food, to speaking. Thankfully there are various effective strategies to manage and reduce symptoms and pain. Don’t suffer in silence, we’re here to help.