Ever wake up with a sore jaw or feel a nagging tension in your neck that just won’t go away? Maybe you’ve noticed that chewing tough foods leaves your face aching, or your headaches seem to start at your temples and creep down into your shoulders. It’s not just a coincidence; your jaw and neck are more connected than you might think.
The Temporomandibular Complex (TMC) is the medical term for your jaw, the jaw joint, and the surrounding muscles. The TMC plays a crucial role in everything from chewing and speaking to posture and head movement. Additionally, when something’s off with the TMC, it can trigger a chain reaction of discomfort throughout your upper body.
So, what’s really going on when both jaw and neck pain team up against you? And more importantly, how can you find relief? Let’s break it down.
What is TMJ?
Your temporomandibular joint (TMJ) is one of the hardest-working joints in your body. Located just in front of your ears, it’s what lets you talk, chew, yawn, and even sing — basically, anything that involves moving your jaw. But when something goes wrong with this joint, it can cause pain, stiffness, and irritation in places you wouldn’t expect.
Conditions affecting the TMJ are called temporomandibular disorders (TMD), and understanding the root cause of TMD can be complicated. Recent research shows a strong link between TMD, stress, posture, breathing, and tongue position. Sometimes it is hard to know which is the chicken and which is the egg.
Common causes of TMD and jaw pain
There is a myriad of contributing factors that are hidden when you don’t know where to look. The following is a list of common culprits that may contribute to TMD.
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Tongue Position: Incorrect tongue position is one of the most common contributors to TMD we see in our physical therapy clinics.
The tongue resting position should be on the roof of the mouth. There should be gentle suction between the tongue and the roof of the mouth which then in turn “unweights” the jaw. When this suction is present, the jaw muscles relax! -
Teeth Position: The teeth should rarely touch during the day!
They should only touch when you are biting something off for eating. Otherwise, there should always be a little space between top and bottom teeth. If not, your tongue is probably not where it belongs!
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Poor Posture: Your mom knew what she was talking about when she told you to “sit up straight.”
A slouched posture or forward head creates tension under the jaw which tends to pull the jaw down into an “open mouth” position. No one wants to go around with an open mouth, so we squeeze our jaw closed with our chewing muscles which overloads them. Instead, if the head is back in its proper position, the jaw can rest and the muscles relax.
- Stress: With high stress we often tend to do two things that make TMD worse — we slouch (see “poor posture” above), and we grind our teeth (see “teeth position” above).
- Bruxism: This is a fancy word for teeth grinding which can happen either awake or asleep. During your waking hours you can fix your tongue position. During sleeping hours, you’ll need a “night guard” to protect your teeth and your TMJ.
The factors above are all contributors to the pain of TMD which can improve if you know what needs to be addressed. However, there are some conditions where there is trauma to the inside of the joint which can be a little more complicated.
- Jaw Pop With Opening: You might notice that your jaw (usually on one side) pops when you open your mouth. This is actually the little disc in the joint sliding back into place when you open. And then when you close the jaw it slides right back out and in front. This can be addressed conservatively, but might take more time.
- Jaw Locking: There are times when you might feel like you can’t open your jaw very far and it’s painful on one side. This is when the disc is in the way of the bone, so you bump into it and it doesn’t pop back in. This can be distressing and make it challenging to eat a juicy burger. However, this can also be addressed by conservative means.
If you’ve been dealing with persistent jaw pain, neck stiffness, unexplained headaches, or experience persistent clicking or popping in your jaw when you open and close your mouth, getting to the root of the problem is essential. Common causes like teeth grinding, stress-related tension, or poor posture can put strain on the TMJ, but sometimes, the discomfort stems from issues elsewhere in the body. Identifying the underlying cause is key, and physical therapy can help.
Diagnosing and treating TMD and neck pain or disorder
Managing TMD and related neck dysfunction involves a combination of self-care strategies, professional treatment, and lifestyle modifications.
How physical therapy can help
Physical therapy takes a comprehensive approach to treating TMD and related neck disorder. A physical therapist will evaluate your jaw, neck, and posture to develop a personalized treatment plan, which may include a combination of manual therapy, targeted exercises and postural training.
Manual therapy for TMD/TMJ
Hands-on techniques including joint mobilization and myofascial release can help reduce pain and improve movement in the TMJ and cervical spine.
Physical therapists have training to release muscle from inside the mouth. If that disc is getting in the way, we have some strategies that may help!
Targeted exercises for jaw pain relief and TMD/TMD symptom relief
Specific exercises can strengthen weak muscles, improve posture, relieve tension and even train the tongue. Common techniques include:
- Tongue clicks
- Chin tucks to improve head and neck alignment.
- Controlled jaw opening exercises to reduce tension and enhance mobility.
- Neck stretches to relieve stiffness and restore movement.
Posture correction for jaw and neck pain relief
Improving posture reduces unnecessary strain on the jaw and neck. A physical therapist can provide guidance on sitting, standing, and sleeping positions to support long-term relief. We can also provide manual therapy techniques to move joints in the neck and spine that are getting in the way of you being able to achieve a better posture.
Additional strategies for managing TMD and neck pain
In addition to physical therapy, incorporating self-care and lifestyle changes can further reduce pain and prevent recurring issues:
- Stress Management
- Since stress can contribute to jaw clenching and muscle tension, relaxation techniques such as deep breathing, meditation, and mindfulness can help.
- Lifestyle Modifications
- Ergonomic adjustments (e.g., proper desk setup) to prevent poor posture.
- Dietary changes, such as avoiding hard or chewy foods that strain the TMJ.
- Heat or cold therapy to help manage pain and inflammation.
Therapeutic Associates Physical Therapy is lucky to have expert TMD practitioners on our team, so don’t wait! If you are experiencing any of the pain or discomfort discussed in this blog, find a Therapeutic Associates Physical Therapy clinic near you and schedule an appointment with one of our specialists today!
Start your physical therapy journey today.
The link between the temporomandibular complex and neck dysfunction highlights the importance of a comprehensive approach to treatment. By addressing both jaw and neck health through physical therapy, posture correction, and self-care strategies, individuals can experience significant relief and improved function.
