If you struggle with frequent jaw stiffness, clicking, headaches, or facial soreness, you’re not alone. TMJ disorder—often shortened to simply “TMJ”—affects millions of people, and many don’t realize how much their everyday habits contribute to the discomfort. The good news? A few small, intentional changes can make a big difference.
As a trusted Port Royal dentist, Marshlands Family Dentistry has helped many patients find relief, and today we’re sharing the most common culprits behind TMJ flare-ups, plus simple fixes you can start using right away.
1. Clenching and Grinding (Often Without Realizing It)
One of the biggest contributors to TMJ pain is bruxism—clenching or grinding your teeth. Many people do it during stressful moments, while concentrating, or in their sleep without knowing it. This constant pressure overworks the jaw muscles and irritates the temporomandibular joint.
How to Fix It
- Check in with your jaw throughout the day. If your teeth are touching when you’re not eating, that’s a sign of clenching.
- Try to rest in the “relaxed jaw position”: tongue on the roof of your mouth, teeth apart, lips closed.
- If nighttime grinding is an issue, a custom nightguard from our dentist in Port Royal can prevent wear on your teeth and reduce joint strain.
2. Poor Posture, Especially at a Desk or Computer
Your jaw and neck are more connected than you might think. When you hunch forward at a desk, your neck muscles tighten, which puts extra strain on the jaw joint. Over time, this can lead to more frequent or severe TMJ discomfort.
How to Fix It
- Support your lower back and keep your ears aligned with your shoulders while sitting.
- Raise your screen to eye level to avoid leaning forward.
- Take short stretch breaks every hour to help relax tight muscles that contribute to TMJ pain.
Even small changes to your workspace can make a noticeable difference. Many patients tell the Marshlands Family Dentistry team that posture adjustments alone eased much of their jaw tension.
3. Chewing Gum or Eating Hard/Sticky Foods
Gum isn’t always the villain, but for TMJ sufferers, the repetitive chewing motion can aggravate the joint. Hard foods (like nuts or crusty bread) and sticky treats (like caramels) force the jaw to work harder, which may worsen inflammation.
How to Fix It
- Give your jaw “rest days” by avoiding gum and limiting hard snacks.
- Cut firm foods, like apples or carrots, into smaller pieces to reduce bite force.
- Opt for softer meals during flare-ups to give your TMJ time to heal.
These small shifts help reduce daily stress on your jaw muscles and can prevent those painful “overuse” days.
4. Biting Nails, Ice, or Pens
Many people mindlessly snack on ice or chew on their nails when anxious or bored. Not only can these habits chip teeth, but they also put your jaw in awkward positions that strain the TMJ.
How to Fix It
- Keep your hands busy with a stress ball or fidget item instead of chewing.
- Switch your drink ice to crushed ice if you can’t resist chewing, as a safer alternative.
- Remind yourself that these habits aren’t just bad for your teeth; they’re tough on your jaw, too.
If breaking habits feels overwhelming, our Port Royal dentist can give you guidance and resources to make the change easier.
5. Sleeping on Your Stomach
Stomach sleeping often forces your head to one side, twisting the jaw into an unnatural position for hours at a time. This can increase morning stiffness and TMJ tenderness.
How to Fix It
- Train yourself to sleep on your back with supportive pillows.
- A side-sleeping position is the next-best option. Just avoid resting your jaw directly on your fist or a firm pillow.
- Consider a specialty neck pillow to promote neutral alignment.
Many patients find that changing sleeping positions improves their TMJ symptoms almost immediately.
6. Stress That Goes Untreated
Stress doesn’t just affect your mind. It impacts your muscles. Many people carry stress in their jaw and neck without realizing it. This leads to clenching, grinding, and tension headaches that worsen TMJ symptoms.
How to Fix It
- Incorporate relaxation habits such as deep breathing, stretching, or meditation.
- Exercise regularly to help manage daily stress.
- If emotional stress is heavy or chronic, don’t hesitate to reach out to a mental health professional.
At Marshlands Family Dentistry, we often encourage patients to address stress alongside dental treatments. It’s an important part of improving jaw health long-term.
When to See Our Port Royal Dentist for TMJ Help
If your jaw pain is frequent, disrupts your sleep, or makes eating uncomfortable, it’s time to get professional support. Our dentist can provide:
- A detailed TMJ evaluation
- A custom oral appliance to reduce strain
- Bite assessments to check for misalignment
- Personalized tips to prevent flare-ups
- Treatment plans tailored to your lifestyle
The sooner we evaluate your symptoms, the sooner we can help you get lasting relief.
Make Today the Day You Prioritize TMJ Relief
TMJ discomfort can be frustrating, but you don’t have to live with it. By avoiding these common habits and making simple adjustments, you’ll take meaningful steps toward better jaw health. And when you’re ready for personalized, gentle care, our team is here for you.
If you’re looking for a compassionate dentist in Port Royal who understands TMJ care, schedule an appointment with Marshlands Family Dentistry today. We’re here to help you smile, chew, and live more comfortably every day.