10 Things That Make TMJ Worse
TMJ, or temporomandibular joint disorder, affects millions of people worldwide. It causes jaw pain, clicking sounds, difficulty chewing, and even headaches. While some triggers are unavoidable, many everyday habits unknowingly make TMJ worse. In this blog, we’ll explore what TMJ is, the top 10 things that make TMJ worse, how to manage the symptoms at home, and long-term solutions to relieve pain.
By the end, you’ll understand the things that make TMJ worse and how to improve jaw health permanently.
Table of Contents
What is TMJ?
TMJ stands for temporomandibular joint, which helps you open and close your mouth. TMJ disorder happens when this joint becomes inflamed or misaligned, causing pain, popping sounds, or tightness.
Symptoms of TMJ
- Jaw clicking or popping
- Pain in the jaw, ears, or temples
- Headaches
- Difficulty opening or closing the mouth
- Jaw locking
10 Things That Make TMJ Worse
1. Chewing Hard Foods
Chewing tough foods like raw vegetables, bagels, or nuts puts pressure on the jaw joint. This constant strain can worsen inflammation and increase jaw pain.
Tip: Opt for softer foods and cut large items into smaller pieces.
2. Jaw Clenching and Teeth Grinding (Bruxism)
Unconscious grinding or clenching—especially during sleep—is one of the top things that make TMJ worse. It tightens jaw muscles and causes long-term wear.
Tip: Use a night guard and practice relaxation techniques before bed.
3. Poor Posture
Slouching or hunching over your phone or desk puts strain on the neck and jaw, pulling the TMJ out of alignment.
Tip: Sit upright with your head aligned with your spine. Take frequent breaks during screen time.
4. Chewing Gum Excessively
While occasional chewing may relieve stress, frequent gum use keeps the jaw muscles active for too long. It’s among the common things that make TMJ worse by overworking the joint.
Tip: Limit gum use to reduce muscle tension.
5. Stress and Anxiety
Emotional stress causes people to clench their jaws unknowingly. It increases muscle tension, leading to more flare-ups of TMJ pain.
Tip: Try meditation, breathing exercises, or yoga to manage stress levels.
6. Sleeping on Your Stomach
This sleep position turns your head unnaturally to one side, placing pressure on the TMJ and neck.
Tip: Sleep on your back with supportive pillows to align your head and neck.
7. Using Your Teeth as Tools
Opening packages or holding objects with your teeth can harm your teeth and strain your jaw muscles.
Tip: Always use scissors or tools instead of your teeth.
8. Caffeine Overload
Excess caffeine can increase muscle tension and make you more prone to grinding your teeth or clenching your jaw.
Tip: Limit coffee, energy drinks, and soda intake.
9. Poor Dental Work or Misaligned Bite
Dental restorations that don’t fit well or a misaligned bite can keep the jaw in a strained position, leading to pain and dysfunction.
Tip: Visit a dentist to adjust dental work or evaluate bite alignment.
10. Ignoring Early Symptoms
One of the worst things that makes TMJ worse is ignoring signs like jaw popping or stiffness. Waiting too long can lead to chronic discomfort.
Tip: Seek dental evaluation early to avoid long-term damage.
Home Remedies to Ease TMJ Pain
Here are 8 simple remedies you can do at home to manage TMJ discomfort:
- Moist Heat or Cold Packs – Apply warm or cold compresses for 15 minutes to ease muscle tightness.
- Jaw Exercises – Gentle movements like jaw stretches improve mobility and reduce stiffness.
- Magnesium-Rich Foods – Leafy greens and nuts may reduce muscle tension naturally.
- Stay Hydrated – Proper hydration helps muscles function efficiently.
- Massage Therapy – Massage the jaw and neck area in circular motions to relax muscles.
- Limit Yawning – Keep yawns small to avoid overstretching the joint.
- Avoid Sticky Foods – Chewy candies and caramel put extra stress on the jaw.
- Use a Mouthguard – Protects against grinding at night.
How to Cure TMJ Permanently?
The idea of a permanent cure depends on the severity and cause of the TMJ disorder. Here are the long-term approaches:
1. Dental Correction
Correcting misaligned teeth or bite problems using braces or occlusal therapy can help resolve TMJ caused by structural issues.
2. Jaw Exercises and Physical Therapy
Regular stretching and strengthening exercises under professional guidance can restore proper jaw function.
3. Stress Management
Since tension and clenching worsen TMJ, long-term stress control, through therapy, breathing exercises, or lifestyle changes, can prevent flare-ups.
4. Surgical Correction (If Needed)
In rare and severe cases, surgery might be required to correct structural joint damage. This is often considered after other options fail.
With the right dental, physical, and behavioural interventions, many patients report long-term or permanent relief from TMJ symptoms.
Conclusion
TMJ symptoms are uncomfortable but manageable. By learning about the things that make TMJ worse, you can take proactive steps to reduce pain and improve jaw function. From small habits like avoiding gum and correcting posture to long-term strategies like dental correction or therapy, relief is possible.
In this blog, we explored what TMJ is, identified 10 things that make TMJ worse, discussed home remedies, and outlined how to cure TMJ permanently using modern treatment methods.
Frequently Asked Questions
Things that make TMJ worse include chewing gum, teeth grinding, bad posture, stress, sleeping on one side, hard foods, injuries, misaligned bite, yawning wide, and facial pressure.
Permanent relief often involves dental correction, physical therapy, stress management, or surgery in advanced cases. A combination approach gives the best long-term outcomes.
Yes. Excessive chewing, especially gum, overworks the jaw joint and is one of the things that makes TMJ worse over time.
