In many cases, at-home care can relieve symptoms of a tight jaw. Even in cases in which professional help is needed, at-home treatment is often incorporated into a holistic care routine. Types of at-home care include:
- Heat and cold: Hot packs and ice packs can be applied to the side of your face in the area of your TMJ to help reduce your symptoms. Heat increases blood flow to the area, which helps tight muscles relax. Cold reduces blood flow to help decrease inflammation and pain.
- NSAIDs: Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs are frequently used to treat TMJ issues. While these medications won’t directly decrease tightness in your jaw muscles, they will decrease inflammation and pain. Common NSAIDs include Aleve (naproxen), Advil or Motrin (ibuprofen), and aspirin.
- Jaw exercises: Movement can help decrease tightness in your jaw muscles.7 However, the wrong types of exercises can make your symptoms worse, depending on your underlying condition. Talk to your dentist or physical therapist for specific instructions and stop exercising if you experience pain.
Jaw Joint Stretches
- Gently open your jaw and stop when you feel resistance but no pain. Hold this position for a few seconds, then close your jaw. Shift your jaw to the left for a few seconds, then repeat to the right.
- Place your fingertips under your jaw. Apply gentle pressure upward and slowly opening your mouth. Move your fingertips to the front of your jaw. Apply gentle pressure downward as you close your mouth. Repeat several times.
- Mouth guards and splints: Mouth guards and splints are often used to treat tight jaw muscles from teeth grinding and clenching—particularly at night. Basic mouth guards are available over the counter. In some cases, custom-molded mouth guards and/or splints are needed. Consult your dentist for specific recommendations.
- Dietary changes: Avoiding certain foods can help reduce your symptoms if you have tight jaw muscles. Avoid foods that are fatty, chewy, or crunchy, and cut food up into small bites. Cook vegetables until they are soft, rather than eating them raw.8
- Massage of facial muscles: Tightness in the chewing muscles in your temples and cheeks can be treated with massage. Given the anatomy of your jaw muscles, this is best performed by a healthcare professional. But you can achieve some relief by applying gentle pressure with a couple of fingertips to your tight muscle and rotating in small circles for several minutes.