You have a temporomandibular joint (TMJ) on each side of your jaw, connecting it to your skull, controlling how you open and close your mouth, and chew. When you hear about TMJ, it’s usually about pain or discomfort in this joint. Some people also experience popping, clicking, or locking of the TMJ.

While a sore jaw may sound annoying, but not life-threatening, this condition can be just the tip of the iceberg showing that the body is overwhelmed by chronic stress. The discomfort of TMJ disorders can make it difficult to eat or sleep normally and can be accompanied by headaches, back pain, sleep problems, fibromyalgia, and irritable bowel syndrome. The National Institute of Dental and Craniofacial Research stated that TMJ disorders are more common in women between the ages of 35 and 44 years old.

Root Causes of TMJ Disorders from a Whole-Body View

It may seem obvious that the first cause of TMJ disorders would be injuries. Head or neck trauma that may have caused a concussion also has the potential to injure the alignment and function of the temporomandibular joint.

Arthritis and joint degeneration could be another cause of pain and dysfunction. This could be from osteoarthritis or autoimmune conditions such as rheumatoid arthritis. X-rays may be used to confirm the condition of the jaw and joint.

Misalignments of the upper cervical spine can also cause undue pressure on the jaw and interfere with the cranial nerves that control jaw function. The trigeminal nerve in particular has a close connection to the temporomandibular joint.

You may be surprised to find out, though, that a leading cause of jaw disorders is mental stress. We recognize this in body language and even describe it in writing to express intense emotions. Phrases like “grit her teeth,” “his jaw tightened” and others describe how our mood can affect the tension in the jaw, facial clenching, and cause grinding of the teeth, known as bruxism.

A 2013 article in Science Daily describes a German study in The Journal of Pain with over 4,000 participants. The researchers concluded that people with depression and anxiety had an increased risk for TMJ dysfunction and discomfort.

3d rendered illustration of highlighted painful temporomandibular joint

Natural Approaches to TMJ Dysfunction

As chiropractors, when a patient presents with TMJ pain, our team at Barham Chiropractic carefully evaluates the joint and the spine, and may use X-rays in our assessment.

We check the upper cervical vertebrae to identify any subluxations or involvement, so there is clear nerve flow to control the muscles to open and close the jaw. Gentle adjustments to the neck can help to relieve pressure and nerve irritation. We may also adjust the TMJ itself to ensure it is properly aligned.

If the root cause is mental stress, chiropractic care can still benefit you. Studies have shown that chiropractic adjustments help the nervous system to switch more easily between sympathetic (fight or flight) response and parasympathetic (rest and digest) response. This positively impacts your mental and emotional health as you’re better able to respond and adapt to life’s stressors.

TMJ Specific Exercises

Goldfish Exercises

Place your tongue on the roof of your mouth.
Place both your index fingers in front of your ears where your TMJ is located.
Put your thumbs on your chin.
Drop your lower jaw halfway and then close it. There should be mild resistance but not pain.
Relax the jaw and open your mouth while keeping your tongue in place.
Open your mouth fully, close, and repeat.
Do this exercise six times to complete one set. You should complete one set six times daily.

Chin tucks

Sit with your shoulders relaxed and back, with the chest up.
Close your mouth and relax your jaw.
Pull your chin straight back and down toward the chest, creating a “double chin.”
Hold for three seconds and repeat 10 times.

Resistance Exercises

Close your mouth and relax your jaw
Place your thumb under your chin.
Open your mouth slowly, pushing gently against your chin for resistance.
Hold for three to six seconds, and then close your mouth slowly.
Repeat 10 times.
Open your mouth and relax your jaw.
Squeeze your chin with your index and thumb with one hand.
Close your mouth as you place gentle pressure on your chin.
Repeat 10 times.

Stress Management for Jaw Relaxation

One of the vital functions within our control is our breath. This is a natural way to calm stress, lower our heart rate and blood pressure, and promote relaxation in our jaw.

Box Breathing is an easy way to start. Picture the outline of a box with the number 5 on each side.

Side 1 – Breathe in your nose, counting to five slowly.
Side 2 – Hold your breath for five seconds.
Side 3 – Exhale through your mouth for five seconds.
Side 4 – Hold your breath for five seconds.

It can be helpful to tap your fingers to count to five. Repeat this a few times until you feel more calm and relaxed.

Take Action Today to Improve TMJ Function

Are you ready for relief from TMJ dysfunction and discomfort? We hope this article has been helpful! If you’re in the Sacramento area, our Barham Chiropractic team is here to help you with chiropractic care, massage nutrition counseling, and more. Book an appointment to get started with the help you need.

Why Choose Us for TMJ Treatment in Sacramento?

Since 1992, Barham Chiropractic has been home to the best chiropractors in Sacramento. Our family's clinic is committed to providing you with exceptional TMJ care!