I am going to show you how I manage my TMJ joints and what has helped me most in the past.
If you are looking for some relief from this condition, then this is the blog post for you!
What do you think? Can’t wait to read more? Keep reading!
My TMJ joints have been a problem for me since my early teens. Unfortunately, I didn’t get diagnosed until about 3 years ago… Long time to suffer! Here is what I did to treat/manage this condition:
Wear A Nightguard Every Night
This was a lifesaver, and it only cost me about $5.
I got my guard from the pharmacy of all places! If they don’t have any in stock, they can order one for you.
Just be sure to get the right size (the right fit is very important).
Get Regular Massages
(avoid deep tissue massage if your TMJs are really bad).
I get a massage every month and it helps me so much! It’s especially helpful if you have frequent headaches or migraines.
A massage therapist can teach you some simple stretches that will help as well. Some of the things I do to relieve my neck and shoulder pain are:
- Lift one arm up a few times,
- Turn head from side to side a few times,
- Gently tilt head left/right for 10 seconds or so, and
- Gently shake your head back and forth a few times.
I get my massages at least once a month, even if it’s just to treat tension, simply because it feels amazing and helps me sleep better too.
Are You Staying Hydrated?
It’s really important to drink lots of water throughout the day because if you get dehydrated, your muscles can tense up.
Drink lots of filtered water! I’m not sure if this is a placebo effect or not, but this has always helped me so I think there might be something to it…
I drink about 2 liters of water a day (drinking water will help your body flush out toxins, which I feel is always a bonus).
Eat Your Green Veggies!
These are full of potassium and magnesium, which are important minerals.
I get lots of green vegetables in my diet for this reason. It’s hard to get enough in one day, so I would recommend a supplement.
I take a magnesium/potassium supplement every night before bed and it really helps me relax my muscles and fall asleep.
Drink Lots Of Green Tea!
This is also filled with antioxidants, which help your body recover from daily wear and tear (including stress).
Minimize Sugar Intake
Sugar causes a lot of problems for me, which is why I personally try to keep it as low as possible in my diet! The less sugar you have, the easier your life will be!
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Take A Magnesium Supplement
This really helps me! I have experimented with taking different amounts of magnesium and I always notice when I take it or don’t take it.
If you don’t like green tea, then I recommend taking a magnesium supplement. I get mine from the health food store and they come in capsules or tablets. I would suggest taking 400-600mg of magnesium throughout the day (not just once) because you want to make sure you take enough. I also take a bit more at night before bed, which is about 600mg.
Do you find yourself clenching your teeth during the day? Stress is often associated with this condition… Try using an app like “Headspace” or another meditation app that will help you cope.
Get Acupuncture
I have found this to be really effective in helping my TMJ pain. I go every week for treatment and it has made a massive difference in the amount of headaches I get! It’s definitely worth trying out if you can afford it because it will make a HUGE difference (in my opinion).
Eat Less Acidic Foods
I avoid most citrus fruit and tomatoes. I notice that if I eat these, it will trigger my TMJ again and set off a chain reaction of pain, tension, and headaches.
Eat a small amount of gluten-free grains throughout the day. (Be careful with this because some people have issues with grains). I find that eating about 1/4 cup of brown rice or quinoa in the morning helps me feel less fatigued during the day and I have more energy. I also try to eat a lot of small meals every 2-3 hours, which allows my body to digest better.
Use A Heating Pad
Sometimes when you’re in pain, heat will help ease it. I like using a heating pad that has different heat settings (low/medium/high). Be careful though if you have sensitive skin or allergies because too much heat can actually make things worse.
Take A Nap
Even if it’s only for 15 minutes, try to take a nap in the middle of the day and see how your body responds.
Get Enough Sleep At Night
This is super important for your body’s natural healing process. I know sometimes we’re super busy and it’s hard to get enough sleep, but try to prioritize this because you’ll be better off in the end.
Conclusion
I hope these suggestions will help! The best thing you can do for yourself is to be patient… This isn’t an overnight fix, but if you stick with it, I promise your TMJ joints will slowly start feeling better.
I appreciate you so much for reading, and if any of this helped you, please let me know in the comments below!