Natural Ways to Relieve TMJ Pain

Temporomandibular joint (TMJ) disorders are caused by problems with the jaw muscles or joint, or the fibrous tissue connecting them. Your TMJ acts like a sliding hinge, connecting your jawbone to your skull. It is responsible for opening and closing your mouth, allowing the jaw to move smoothly up and down and side to side, and enables you to talk, chew and yawn. Symptoms or signs of TMJ disorder include pain and tenderness in or around the ear, the jaw joint, or the muscles of the jaw, face or temples. Other symptoms are problems opening or closing your mouth, and a clicking, popping, crunching or grinding noise when you chew, yawn or open your mouth.

TMJ disorders are most common among women in their early 20s and between the ages of 40 and 50, however men also experience this condition. Things that can increase your risk of developing this disorder are jaw injury or disease (arthritis), stress, or grinding and clenching of teeth.

Steps That May Help Alleviate TMJ Pain

1. Apply an ice pack to your jaw joint (just in front of the ear) for 10 to 15 minutes.
2. Follow with a warm, moist washcloth to the same area, also for 10 to 15 minutes.
3. Use your fingers to gently massage your face, shoulders and neck muscles with hard, slow, short strokes for several minutes.
4. Place your thumb on the outside of your cheek on the side that hurts, with the fingers of the same hand inside the cheek. Squeeze your cheek between your fingers and move it in a circular, massaging motion for several minutes.
5. Repeat steps 1 through 3 throughout the day, as needed. At home, ice is one of the easiest remedies for TMJ pain because it numbs the pain and reduces swelling. Heat, one of the oldest home remedies for jaw pain, increases blood circulation to the area and relaxes tight muscles. For best results and to relieve TMJ pain fast, alternate between the two - ice and then heat. Massage further reduces muscle tension and may help relieve TMJ pain.

Other Tips for Relief of TMJ Pain

Diet

While in pain, a soft food diet is one of the simplest natural remedies for TMJ pain, since it allows the jaw to rest and recover.

Supplements

Chamomile and valerian are nervine herbs that relax the nervous system, soothe stress, and ease muscle tension, which is why some people use them as natural muscle relaxers for TMJ. These are available in capsules, tinctures and teas. An antioxidant formula may also help as research indicates that free radicals may account for much of the pain in TMJ dysfunction

There is interest in herbs for TMJ. A systematic review and meta-analysis in 2024 examined the use of herbal extracts for orofacial pain, which includes jaw and TMJ pain. The research is still early, and more studies are needed. If you’re considering homeopathic remedies for TMJ pain, please note that evidence for their effectiveness is limited. Always consult with your healthcare practitioner before taking a supplement or remedy to ensure that it’s appropriate for you.

Posture

Posture improvement is another natural remedy for TMJ. For natural jaw pain relief, make sure that your work station enables good posture. Repeatedly jutting your head forward of your shoulders can stress muscles in and around the jaw. Your head should be directly over your shoulders.

Sleeping

For natural TMJ relief while sleeping, use a contoured pillow designed to keep your head and neck relaxed.

Wondering how to relieve TMJ pain at night? Start with your sleep position. Lie on your back rather than your stomach. Stomach sleeping can push your jaw to one side for hours. A warm compress is another option for how to relieve TMJ pain. Use it for 10 to 15 minutes before bed. It may help relax tight muscles.

Dental Visit

Your dentist may suggest wearing a night guard, which can help if you grind your teeth.

The Jaw-Ear Connection

Because your jaw joint is located just in front of your ear, pain near the ear is a classic symptom of TMJ dysfunction. It can feel like an earache and may radiate up to your temple when chewing. That's why jaw problems can be mistaken for ear problems. If ear pain is accompanied by fever, drainage, or hearing loss, consult your healthcare practitioner to rule out other causes.

Frequently Asked Questions

How to relax TMJ muscles?

First, apply warmth. You might place a warm, damp washcloth on your jaw joint for 10 to 15 minutes to loosen tight muscles, and then gently massage your cheeks, temples and neck. Then let your jaw relax, lips together, teeth slightly apart. Every time you clench, those muscles have to work.

How to relieve TMJ tension?

You might not realize that you're clenching, but tension can build over time, so try checking in with your jaw several times a day to relax it. Alternate ice and heat, and add some slow, gentle massage. Stress-relieving habits might also help, as stress is a common cause of clenching.

What causes temporomandibular joint TMJ disorders?

Temporomandibular joint (TMJ) disorders are caused by problems with the jaw muscles or the joint itself, or with the fibrous tissue that connects them. Some things can raise your risk. These include a jaw injury, a disease such as arthritis, stress, and grinding or clenching your teeth. Stress matters because it is a common cause of clenching, and you may not even notice you're doing it.

Can chamomile and valerian help relieve TMJ pain?

They may help. Chamomile and valerian are nervine herbs that relax the nervous system, soothe stress and ease muscle tension. That's why some people use them as natural muscle relaxers for TMJ. You can find them as capsules, tinctures and teas. Research on herbs for jaw pain is still early, and more studies are needed. Be sure to check with your healthcare practitioner before taking either one to make sure it's right for you.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.