Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment

Temporomandibular Joint Disorder (TMJD) is a common condition, often associated with pain and discomfort in the jaw and adjacent structures. The pain can be accompanied by clicking sounds, facial stiffness, and limited mouth opening, affecting not only chewing but also speech and sleep, with a significant impact on quality of life.

TMJ dysfunction is multifactorial in origin and can be influenced by muscular, joint, postural, and behavioural factors. In addition to physiotherapy treatment, managing daily habits is fundamental for maintaining temporomandibular joint (TMJ) health, as these can have a direct impact on the manifestation and worsening of symptoms.

Often, we adopt seemingly harmless practices that go unnoticed in our daily lives, but which play a relevant role in the manifestation and evolution of orofacial pain and mandibular function. In this article, we explore the importance of adopting healthy habits for TMJ health, identifying beneficial behaviours and others that may contribute to the worsening of symptoms.

Unconscious habits and their relationship with TMJ disorders

The TMJ is a complex joint involving masticatory muscles, cervical structures, and neuromuscular control. When there are persistent changes in this balance, joint overload, local inflammation, and orofacial pain can occur. Seemingly harmless behaviours can play a significant role in the development and worsening of TMD.

According to clinical practice in Physiotherapy and Osteopathy, parafunctional habits, behaviours that do not have a physiological function are often associated with the development or worsening of TMD. Among the most common are:

• Bruxism (grinding or clenching teeth)

• Hand resting on one side of the face, when at rest or asleep

• Prolonged chewing of chewing gum

These behaviours can keep the masticatory muscles in continuous tension, creating muscular imbalances and favouring the occurrence of acute episodes of temporomandibular dysfunction.

Healthy Habits to Help Relieve Orofacial Pain and TMD

Adopting healthy habits complements Physiotherapy or Osteopathy treatment, contributing to the balance of TMJ function and the reduction of symptoms associated with TMD. Some practices recommended by specialist Physiotherapists include:

• Bilateral chewingChewing on both sides of the mouth permits balanced distribution of muscular load and force, reducing unilateral overload of the temporomandibular joint.
• Balanced breathingProper nasal breathing aids muscle relaxation and contributes to better postural control, positively impacting the cervical and orofacial musculature.
• Correct postureMaintaining a correct posture, especially at the level of the cervical spine and shoulder girdle, helps to prevent excessive tension in the jaw and neck muscles, often associated with TMD.

• Mandibular resting positionAt rest, teeth should not be in contact. Keeping lips together and teeth slightly apart reduces unnecessary muscle activity.

Harmful habits to avoid

On the other hand, certain habits can damage TMJ health and aggravate TMD symptoms. The following are practices that should be avoided:

• Biting your nails: exerts excessive pressure on the chewing muscles.

• Mouth breathing: can alter muscular and postural balance.

• Digital sucking: negatively influences mandibular dynamics.

• Unilateral chewing: promotes functional imbalances of the temporomandibular joint.

• Jaw support with the hand: causes mechanical and structural changes in the joint.

• Biting pencils or pens: generates repetitive muscle tension.

• Chewing gum for prolonged periods: overloads the TMJ.

• Bruxism: one of the most detrimental factors, associated with pain, muscle tension, and tooth wear.

• Eating hard foods, such as nuts, especially during TMD flare-ups, can exacerbate symptoms.

The importance of awareness in the treatment of TMD

Temporomandibular dysfunction should be addressed in an integrated manner, taking into account both Physiotherapy treatment and the modification of daily habits. These adjustments can be essential for reducing pain, improving mandibular mobility, and preventing relapses.

If you are experiencing symptoms related to the TMJ, such as pain when chewing, difficulty opening your mouth, or jaw clicking, it is essential to seek out a specialist Physiotherapist or Osteopath. By conducting an individualised assessment, they can identify the cause of your symptoms and provide the necessary guidance for a more effective approach.

At Integrativa, specialised consultations for the TMJ and orofacial pain are part of a global clinical assessment, where the body is analysed in an integrated way, through physiotherapy and osteopathy, considering the interactions between the musculoskeletal (Structural Osteopathy), visceral (Visceral Osteopathy) and cranial (Cranial Osteopathy) systems. A complete and personalised clinical assessment allows for each situation to be framed in detail and for strategies tailored to individual needs to be defined.

The assessment consultation with a specialised Physiotherapist – Osteopath allows for a careful and individualized understanding of how this integrative approach can be beneficial for your case.