Self-care is the most basic and fundamental thing you can do for your TMJ pain. This video is simple to follow and easy to remember after watching a few times. Try to spend at least 5 minutes per day doing th e techniques.
There are some tips from the video to keep in mind.
The entire facial, scalp and neck muscles are affected by TMJ pain so you should treat all areas.
If you find an area that is particularly tender, you have found a trigger point. Lighten up your pressure and return to this area frequently. This will relax the muscle and increase the blood circulation in the area, which will promote the healing process.
If you experience pain or soreness at the trigger point the following day, you applied too much pressure or spent too long massaging the area. Don’t return to the area again until the pain and soreness have subsided.
Self-massage for TMJ pain is a great way to discover where you hold tension and even to learn what areas of the face, scalp and neck are the main sources of your tension. Once you learn more about your tension holding patterns, pay attention to daily routine habits that may be contributing to them.
Things as simple as the way you blow dry your hair, talk on the phone or read in bed could be greatly contributing to your TMJ pain.
The more time you spend exploring relaxation in your body, the less time you will spend experiencing pain. Plan how you will incorporate self-massage in your daily life. Set a specific time and place that you can commit to the practice and learn to enjoy this new healing habit.