The temporomandibular joints (TMJ) connect your jaw to your skull, just in front of your ears. Problems affecting these joints and the surrounding muscles are known as TMD.

TMD is common and often temporary. It is generally not a progressive disease and TMD is not linked with other serious illnesses. In many cases, symptoms improve with simple self-care and lifestyle changes.

Evidence-Based Self-Care for TMD

Most patients do not need invasive treatment. The following conservative measures for 5 weeks are supported by national guidance:

Jaw Awareness & Habits

• Avoid yawning widely or opening the mouth excessively.
• Cut food such as apples into small pieces and avoid hard, chewy foods.
• Adhere to a soft diet for 5 weeks.
• Avoid habits like nail biting, chewing gum, or leaning on your chin.

Stress & Muscle Tension

• Stress often increases jaw clenching and muscle tension.
• Try mindfulness, massaging the effected muscles, gentle exercise, or relaxation techniques.

Night-Time Grinding

• If you grind or clench your teeth, a bite guard (occlusal splint) can help reduce strain on the muscles and joints. Shanella can help with the appropriate one for you.

Pain Management

• Warm compresses and jaw exercises can ease muscle discomfort. We will guide you through this advice during your consultation and tailor it to your symptoms.
• Short-term use of anti-inflammatory pain relief (e.g., ibuprofen, if medically possible) may help.

Occasionally other forms of treatment can be beneficial:

• (A course of) medication.
• Physiotherapy
• Cognitive behavioural therapy
• Stabilisation splints (click here for more information)

When to Seek Professional Advice

You may benefit from seeing Shanella if:

• Your symptoms persist beyond 6–8 weeks despite self-care.
• Severe pain is affecting eating, speaking, or daily life and you can not open your mouth.
• You’re unsure whether the symptoms relate to the jaw or another cause