Blog article
TMJ and jaw pain: Causes, treatments and how a physio can help
In this blog, we’ll explore what causes TMJ dysfunction and jaw pain, how to treat it, and how physiotherapy can help.
Understanding TMJ dysfunction and jaw pain
The temporomandibular joint (TMJ) connects your jaw to your skull, allowing you to chew, speak, swallow and make facial expressions. When this joint isn’t working properly, it’s called TMJ dysfunction – and it can cause pain, clicking, locking, or difficulty opening your mouth.1
TMJ dysfunction can be caused by a range of things, including arthritis, injury, stress, teeth grinding (bruxism), orthodontic treatment, anxiety and even poor posture. For some people, the pain is muscular – linked to tension in the jaw, neck or shoulders. For others, it’s a mechanical issue inside the joint itself.1,2
Symptoms might include:1,2
- Jaw pain or stiffness
- Clicking or popping when opening your mouth
- Headaches (especially around the temples)
- Earache or a feeling of fullness in the ears
- Neck and shoulder pain
- Toothache or sensitivity
Bruxism and teeth grinding
Bruxism is the medical term for grinding or clenching your teeth – often during sleep. It’s one of the most common causes of TMJ dysfunction, and many people don’t realise they’re doing it until they experience jaw pain, morning headaches or worn teeth.3
How to reduce teeth grinding in sleep
Stress and anxiety are major triggers, but bruxism can also be linked to sleep disorders, certain medications, or lifestyle factors like caffeine and alcohol. If you suspect you’re grinding your teeth, speak to your dentist. They may recommend a custom mouthguard (also called a splint) to protect your teeth and reduce strain on your jaw.3
TMJ treatment and self-care options
The good news? Most cases of TMJ dysfunction can be managed with simple, conservative treatments. Here are a few ways to ease the pain and improve jaw function:1
- Rest your jaw: Avoid chewing gum, biting your nails or opening your mouth wide.
- Eat soft foods: Cut food into small pieces and stick to meals that don’t require heavy chewing.
- Apply heat or cold packs: Helps reduce inflammation and relax tight muscles.
- Practice good posture: Slouching can increase tension in your jaw and neck.
- Try relaxation techniques: Mindfulness, meditation and breathing exercises can help reduce stress-related clenching.
- Do gentle TMJ exercises: Improve mobility, strengthen muscles and relieve tension.
How a physio can help with TMJ and jaw pain
We spoke with HBF physiotherapist, Jakub Chudy, to learn more about how a physio can help with TMJ and jaw pain.
It’s often linked to neck tension, posture, and how someone uses their jaw, for example with chewing. In a consult, we look at jaw movement, neck and shoulder function, and any signs of bruxism or muscle tightness.
Treatment might include education, manual therapy, dry needling (acupuncture), massage, and targeted exercises. We also talk about habits like clenching, grinding, and potential contributing lifestyle factors – because they all play a role.
We’d also take you through TMJ exercises that are individualised for your needs. These can include chin tucks, relaxed jaw movements and resisted opening or closing which can strengthen the jaw muscles and reduce strain. Goldfish exercises and side-to-side jaw movements can also be prescribed to improve flexibility and coordination.
