5 Simple Adjustments For TMJ Relief At Work
Do you ever leave work with an aching jaw or stiff neck, wondering what went wrong? For many with TMJ disorder (TMD), the culprit is poor ergonomics. The way your workstation is set up—and the posture you hold while working—can place unnecessary strain on your jaw, neck, and shoulders.
The good news? A few intentional changes to your workspace can make a significant difference in how you feel. Keep reading to learn how to create a TMJ-friendly workstation that supports your comfort and reduces strain.
Why Ergonomics Matter for Your TMJ Health
Bad posture and improper ergonomics don’t just affect your back—they can significantly impact your jaw. Misalignment and muscle tension caused by poor workstation setups often lead to worsening TMD symptoms, like jaw pain, headaches, and stiffness. By making small changes to how you work, you can support your jaw health and reduce discomfort.
- Maintain Proper Posture
How you sit can make or break your posture—and your jaw. Select a chair that supports the natural curve of your spine and sit with your back straight and your shoulders relaxed. Your ears should be aligned with your shoulders and your feet should rest flat on the floor with your knees at a 90-degree angle. These small adjustments help keep tension out of your neck and jaw.
- Position Your Monitor Correctly
Your monitor’s position is more important than you might think. If it’s too low, you’ll crane your neck forward; too high, and you’ll tilt your head back—both of which strain the muscles connected to your jaw. Place your screen at eye level, about an arm’s length away, so you can look straight ahead while working.
- Adjust Your Keyboard and Mouse
Your keyboard and mouse should encourage a neutral posture for your arms and wrists. Position them so your elbows are at a 90-degree angle and your wrists remain straight. If you find yourself reaching or twisting, an ergonomic keyboard and mouse might help. Keeping your hands in a natural position reduces tension that can travel to your shoulders and jaw.
- Take Regular Breaks
No matter how ergonomic your setup is, staying in one position too long can lead to discomfort. Take regular breaks—every 30 minutes, if possible. Stand up, stretch, and walk around to reduce tension and improve circulation. Stretching your neck and jaw during these breaks can also help release any built-up tightness.
- Invest in Adjustable Furniture
Your workstation should work for you—not the other way around. An adjustable chair allows you to fine-tune your sitting position for optimal support. If possible, try a sit-stand desk or adjustable desktop riser to alternate between sitting and standing throughout the day. These changes not only improve your posture but also keep your body more aligned, reducing strain on your jaw.
Take the Next Step Toward Comfort
Improving ergonomics at work is a great start, but if you’re still struggling with TMJ symptoms, we’re here to help. Contact us today at our Silverdale, Federal Way, or Bellevue, WA locations. Let’s work together to relieve your pain and protect your TMJ health.
