If you live with jaw pain, clicking, or tension, you might already know how much temporomandibular joint disorder (TMD) can interfere with your daily life. What you may not realize is that some of your everyday habits could be making your symptoms worse. The good news is that by identifying and adjusting these habits, you can often find some relief and prevent flare-ups.
Clenching and Grinding Without Realizing It
One of the most common habits that worsens TMD is jaw clenching or teeth grinding. You might do this at night while you sleep, or even during the day when you’re stressed or concentrating. This constant pressure strains the jaw muscles and joints, leading to soreness and stiffness.
A helpful way to break this cycle is to check in with yourself throughout the day. Notice if your teeth are touching when you’re not eating. Ideally, your jaw should be relaxed with your lips together and your teeth slightly apart. Stress management techniques like stretching, breathing exercises, or meditation can help reduce clenching.
Chewing Patterns That Strain the Jaw
How you chew can play a surprising role in TMD discomfort. Repeatedly chewing on one side of your mouth or constantly eating very tough foods can cause uneven strain on the joints and muscles.
To reduce irritation, aim to chew evenly on both sides of your mouth. It may also help to soften foods by cutting them into smaller bites or choosing less chewy options. While chewing gum might be tempting, it often makes TMD symptoms worse, so skipping it can be a simple change with a big impact.
Poor Posture Throughout the Day
Your jaw is connected to the rest of your body’s alignment, so poor posture can make TMD worse. If you spend hours hunched over a phone or computer, your neck and shoulders tighten, pulling the jaw out of its natural position. Over time, this adds unnecessary strain to your temporomandibular joint.
Making posture-friendly changes can ease this pressure. Keep your computer screen at eye level, take frequent breaks to stretch, and avoid holding your phone between your ear and shoulder. By keeping your spine in better alignment, you give your jaw the chance to relax.
Habits That Add Extra Pressure
There are also a few common daily habits that add direct stress to your jaw and can make TMD flare-ups more likely. Some of the most common habits include:
- Nail biting, chewing on pens or ice, and other oral habits
- Resting your chin on your hand for long periods
- Sleeping on your stomach with your head turned sharply to one side
While these behaviors may seem minor, they put additional force on the jaw joints and muscles. Replacing them with healthier alternatives can make a noticeable difference in how your jaw feels each day.
Ignoring Early Warning Signs
Many people brush off early TMD symptoms like mild jaw clicking, brief pain, or occasional stiffness. However, ignoring these warning signs often allows the problem to worsen. Over time, you might experience more frequent pain, reduced jaw movement, or headaches linked to TMD.
Paying attention to your body’s signals is key. If you notice new or worsening jaw symptoms, take steps to ease the strain and consider speaking with your dentist. Early care can often prevent more serious discomfort down the road.
Building Jaw-Friendly Daily Routines
While TMD can feel frustrating, small changes in your daily habits can go a long way toward protecting your jaw. By staying aware of clenching, making smart food choices, improving posture, and breaking harmful habits, you create an environment where your jaw can heal and function more comfortably. And if your symptoms persist, your dentist can provide personalized treatment options that bring lasting relief.
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