How to Avoid TMJ Pain

There are everyday postural habits that may be aggravating your TMJ pain, and they are relatively easy to change with mindfulness.

Avoid these 3 habits:

1. PHONE HUGGING

Hugging or cradling the phone between your ear and your shoulder puts joint compression on one side of your neck and overworks the muscles between your neck and shoulder. Neck joint irritability or development of muscle trigger points and tightness in these muscles can be a source of pain in your neck, shoulder, and jaw.

Try this:

• Use a headset (they are cheap and easy to get online – just a simple one is fine). Otherwise, use a bluetooth, speakerphone or just hold the phone in your hand.
• Headsets are my personal favorite. They make talking while on the computer, cooking or any other hands related task a breeze – with the phone on your desk – or go mobile by clipping your phone onto your clothes or a pocket and have no aggravation of neck and jaw pain!
• Keep neck and shoulders relaxed while speaking on the phone.

2. LEANING OR RESTING YOUR CHIN INTO YOUR HAND (with your elbow on your desk or thigh)

This can increase joint loading and compression through your jaw joints and also tends to accentuate the forward head posture which shortens and tightens your upper neck muscles.. Leaning your hand on the side of the face along the jaw bone is also a no-no as it also increases joint compression on the jaw joints with an added sideways pressure.

Try this:

• Be aware of this habit when reading at your computer, listening to a lecture or watching a movie/TV.
• Try sitting upright or slightly reclined with your back supported.
• If you need to lean forwards, bend from your hips – keeping your back straight – and lean on both of your elbows/forearms if needed. Keep your hands away from your face.
  

3. CARRYING HEAVY BAGS ON ONE SHOULDER

This tends to cause one shoulder (on the bag carrying  side) to rise up or elevate creating overuse of the muscles attaching between the neck and the shoulder. Tightness and trigger points in these neck and shoulder muscles can be painful and they can refer pain to your jaw or face. Watch out for associated teeth clenching, tongue thrusting or generalized tension in the face with carrying heavier loads in general.

Try this:

• Only carry what is absolutely essential for your day. Unload coins from your purse, and remove items used from the previous day if no longer needed.
• Carry a separate small light bag for your personal items such as wallet, keys, etc. Use a second bag for other work items if needed.  
• Lighten up your wallet to take the minimum you need for the day, or don’t use one. Wallets can end up on their own being quite heavy. Keep cards and money in pockets of your clothes or bag instead.
• Try using a backpack which evens the load across both shoulders
• Try using bags with a long strap which you sling over one shoulder and across your body.
• Frequently alternate shoulders for carrying your bag.
• Use a bag on wheels.

Leah Segelov, PT, MA is a Physical Therapist with a Private Practice in New York City.

Contact Leah at Leah@segelovpt.com for more information on how she can help you, a friend or family member.