Stop Doing These Things If You Have TMJ Disorder

If you’ve been dealing with TMJ disorder, or TMD, you know how frustrating chronic jaw pain can be. Even small everyday habits can worsen discomfort or delay healing. Being mindful of what you do—or avoid doing—can make a noticeable difference in how your jaw feels.

Here are some common habits to steer clear of while you’re managing TMJ symptoms.

Avoid Chewy or Hard Foods

Chewing tough, sticky, or hard foods puts extra strain on your jaw muscles and joints. Foods like bagels, gum, taffy, and raw vegetables may seem harmless, but they require your jaw to work harder than usual.

Switching to softer foods can help reduce inflammation and discomfort while giving your jaw a break. Even small changes, like cutting fruits and vegetables into bite-sized pieces, can make eating much easier on your joints.

Don’t Clench or Grind Your Teeth

Jaw clenching and teeth grinding, often linked to stress or sleep habits, are common triggers for TMJ flare-ups. These actions increase pressure on your temporomandibular joints and can cause muscle soreness, headaches, or even damage to teeth over time.

If you notice yourself clenching during the day, try relaxation techniques such as gentle stretching, deep breathing, or using a stress ball. At night, your dentist may recommend a custom nightguard to protect your teeth and reduce strain on your jaw.

Limit Excessive Jaw Movements

Overextending your jaw with wide yawns, loud singing, or excessive gum chewing can aggravate TMJ symptoms. Even things like biting your nails or chewing on pens can add stress to the joint.

Pay attention to how you use your jaw and make small adjustments to minimize wide or repetitive movements. Gentle stretches recommended by your dentist or physical therapist can help maintain mobility without overworking the joint.

Be Mindful of Posture

It might not seem obvious, but poor posture—especially in your head and neck—can affect your jaw alignment and worsen TMJ pain. Slouching, hunching over a phone or computer, or sleeping with your head in awkward positions can place extra tension on your jaw muscles.

Maintaining a neutral posture and supporting your head and neck while sitting or sleeping can help relieve strain and make daily activities more comfortable.

Avoid Stress-Related Habits

Stress often makes TMJ symptoms worse because it can lead to jaw tension, clenching, and muscle fatigue. Habits like chewing on pens, biting fingernails, or holding your jaw tight when anxious can exacerbate discomfort.

Incorporating relaxation techniques—like meditation, stretching, or gentle massage—can help calm both your mind and your jaw muscles.

Small adjustments in daily habits can have a big impact on managing TMJ disorder and reducing pain while you await professional care.

About the Practice

Souris Valley Dental specializes in TMJ and TMD therapy, helping patients relieve jaw pain and restore function. Our dental team works closely with patients to identify triggers, provide personalized treatment plans, and teach strategies for daily care. With a focus on comfort, long-term results, and patient education, we support individuals in managing TMJ symptoms and improving quality of life.

Call us at (701) 852-5595 or request an appointment online.