Managing TMJ Flare-Ups: What You Can Do Now
If you’ve been living with TMJ disorder, you know that flare-ups can happen when you least expect them. One day, your jaw feels fine—then suddenly, chewing, yawning, or even talking can bring discomfort. While TMJ flare-ups can be frustrating, knowing what triggers them and how to manage symptoms can help you find relief faster.
Keep reading for simple, effective ways to ease flare-ups and support your long-term TMJ care.
What Causes TMJ Flare-Ups?
TMJ symptoms can come and go, but certain factors can make them worse. Some of the most common flare-up triggers include:
- Stress & Teeth Grinding: Clenching your jaw or grinding your teeth, especially while sleeping, puts extra strain on your TMJ.
- Hard or Chewy Foods: Crunchy snacks, gum, and tough meats can overwork your jaw muscles.
- Posture & Sleep Position: Poor posture and sleeping on your stomach can misalign your jaw.
- Dehydration & Vitamin Deficiencies: Insufficient water or essential nutrients can contribute to muscle tension and inflammation.
- Hormonal Changes: Some research suggests fluctuations in estrogen levels may contribute to TMJ inflammation.
If your TMJ symptoms keep flaring up, paying attention to daily habits might reveal a pattern.
How to Relieve TMJ Flare-Ups
The good news is that you can manage many flare-ups at home with simple adjustments. Here are a few ways to find relief when symptoms strike:
- Apply Heat or Ice: Heat relaxes tight muscles, while ice helps reduce swelling and inflammation.
- Eat Soft Foods: Go for easy-to-chew meals and avoid hard, crunchy, or sticky foods.
- Practice Relaxation Techniques: Deep breathing, meditation, or gentle jaw stretches can help ease muscle tension.
- Try Jaw Exercises: Stretching, strengthening, and relaxation exercises can help improve jaw mobility and reduce pain.
- Improve Sleep Posture: Sleeping on your back with proper neck support can reduce strain on your jaw.
- Take Over-the-Counter Pain Relief: Anti-inflammatory medications can help reduce discomfort.
Support Your Long-Term TMJ Health
Flare-ups are your TMJ’s way of signaling that it needs extra care. If your symptoms last several days, become more frequent, or impact your daily life, we’re here to help. At Center for TMJ & Sleep Solutions NW, we take a comprehensive approach to TMJ care, helping you find long-term relief with personalized treatment options.
If your TMJ symptoms have been difficult to manage, contact one of our office locations in Silverdale, Federal Way, or Bellevue, WA, to schedule an appointment. We’re here to help you feel better, one step at a time.
