tmj disorder woman in pain

Do you ever wake up with a stiff jaw or a pain in your temples? If so, you may be one of the 35 million Americans who suffer from TMJ disorder and are seeking TMJ Disorder Relief.

There is no one-size-fits-all solution for pain relief for TMJ disorder, as the root cause can vary from person to person. However, there are a few at-home remedies that may provide relief. This blog post will explore 5 at-home remedies for TMJ disorder relief. Read on to see if any of these solutions may work for you!

Jaw Exercises 

Jaw exercises may feel silly while you’re doing them, but they can be super helpful for patients that suffer from TMJ disorder. Jaw exercises can help strengthen, stretch, and relax your jaw.

There are three types of jaw exercises that can be used together to relieve the pain that comes with TMJ disorder:

  • Stretch exercises
  • Strengthening exercises
  • Relaxation exercises

These exercises will help with the common symptoms of TMJ including reduced clicking and increased mobility. 

Moist Heat 

If you’re experiencing a dull, steady ache rather than sharp pain, heat is helpful to increase blood circulation to the area and relax jaw muscles and improve function. Dampen a hand towel and wrap it around a hot water bottle. Place this on your face and hold it as a compress. However, make sure you are cautious with the possibility of burning your face. 


While heat relaxes muscles, cold numbs the area so you don’t have to feel the pain. You can buy ice packs, or you can make your own by filling a plastic bag with ice and placing it in a sock. Make sure that you don’t put the ice pack directly on your face as it could damage your skin or cause freezer burns. 


If you find that your jaw hurts in the morning or after eating, a massage can loosen the muscles and relieve the pain. Simply use two fingers to knead the area of pain until the soreness dies down. Try to do this for at least five minutes a day to see if you notice a difference.

Let’s Get Rid of the Pain for TMJ Disorder!

If you need TMJ Disorder Relief, there are a few things you can do at home to help relieve your symptoms. Don’t let TMJ control your life! If you want to explore more long-term treatment options, call us today at (619) 656-1788 or schedule an online appointment with us in Chula Vista.