Advice if you suffer from jaw pain

I – Modify your diet :

Prefer soft foods, choosing those that require little chewing, such as rice, pasta, fish, ripe fruit and well-cooked vegetables;

Eat smaller bites and cut foods such as fruit and sandwiches into smaller pieces.

Eat slowly. Chew on both sides.

II – Eliminate bad habits :

These bad habits increase stress on the temporomandibular joints and chewing muscles, causing and/or maintaining pain.

You reproduce some of these habits without realizing it.

Recognizing and eliminating these habits is essential to relieving pain.

Here’s what you shouldn’t do:

• don’t clench your teeth during the day – you need to be aware of this to avoid it.
• do not bite your lips and/or cheek mucosa
• don’t bite your nails
• don’t chew gum
• do not continually put objects in the mouth and chew them (pencils, etc.).
• postural problems, you need to think about your body position, both sitting and standing.

Neither your shoulders nor your head should be forward and inward, so make sure you’re sitting comfortably with adequate support for your lower back when you’re at your computer.

This should be positioned at eye level.

Also, when you’re watching TV or reading, make sure you’re sitting comfortably and upright.

III – Apply heat locally :

The local application of heat helps relax muscles and relieve pain.

Use either a moist towel or special patches sold in pharmacies (such as Actipoche, Thermacare, Therapearl – some are reusable).

Heat the moist towel in the microwave for 1 minute. The towel should be warm but not so hot that it burns your skin (apply locally to painful areas until the towel cools. Repeat several times a day)

Some people prefer alternating hot and cold at each session. To apply cold, use either special patches sold in pharmacies or a bag of frozen peas.

IV – Self-massages: (if you can do it)

You can massage the painful areas, after applying heat (see above). This will go a long way towards relieving muscular aches and pains.

• Massage sore spots without hurting yourself (at least 3-6 times a day), using a gentle rolling motion with your fingertips (ask for advice).
• Exercises are recommended. Ask for advice.

V – Sleep quality :

Sufficient, quality sleep is essential for good balance. Indeed, if your sleep is of poor quality or insufficient, it can have repercussions on your pain.

A few recommendations:

• Your room should be quiet, clean and well ventilated. To sleep well, your bed needs to be comfortable: remember to change your mattress regularly. The choice of pillows can be very different for each individual. Il faut essayer pour trouver celui qui convient le mieux.
• Go to bed at regular times as much as possible. Don’t eat too much in the evening.
• Avoid screens and telephones before going to bed, and especially not in bed. Your bed must be reserved for sleeping only.
• Excessive consumption of coffee, tea or caffeinated soft drinks is also not recommended, especially in the afternoon.
• Alcohol is a false friend when it comes to falling asleep, disturbing the quality of your sleep and promoting snoring.
• Sport has a positive effect on sleep, reducing tension. Don’t do it too late in the day.
• Introduce a little ritual to help you fall asleep and relax, such as reading a few pages (favour simple reading), making a cup of herbal tea…
• If you wake up at night or can’t get to sleep, just get up and go back to bed a little later.

VI – Presence of a psycho-emotional context: treatment is required.

It’s very important to recognize whether you’re suffering from excess stress, anxiety or depression.

Relaxation techniques are very useful for reducing the stress levels in your body, and are essential in some cases.

A consultation with a psychologist or psychiatrist may sometimes be indicated to treat anxiety or depression, which only aggravate your pain.

Of course, leading a balanced life, eating well, exercising regularly and getting plenty of rest are all part of the treatment of chronic pain, and are therefore highly recommended.

Also learn about : Benefits of orthodontic treatment