Several treatments are available that can help alleviate jaw tightness and reduce the frequency of temporomandibular joint (TMJ) flare-ups. While these methods can provide relief, TMJ is typically not curable.

1. Apply Heat or Cold Therapy

• A warm compress relaxes tight jaw muscles and improves blood flow. Try applying a warm compress for 15 to 20 minutes.
• A cold compress reduces inflammation and numbs sharp pain. Try using a frozen pack wrapped in a thin protective cloth to prevent “ice burn” for 10 to 15 minutes.

2. Perform TMJ Jaw Exercises

Jaw exercises can improve mobility, reduce stiffness, and help relieve tension in the temporomandibular joint.

One highly effective TMJ exercise is the goldfish exercise:

1. Position the tip of your tongue on the roof of your mouth just behind your upper front teeth.
2. Place one finger lightly in front of your ear on your TMJ joint and another on your chin.
3. Slowly lower your jaw halfway while keeping your tongue in place, then close your mouth.
4. Make sure the movement is smooth and controlled, avoiding any jaw shifting or clicking.
5. Repeat five to 10 times.

The goldfish exercise helps relax overactive jaw muscles, reduces joint strain, and improves maximal mouth opening by reducing tightness in the temporomandibular joint.

3. Massage the Jaw and Surrounding Muscles

Gently self-massaging the TMJ area can ease muscle tightness and jaw discomfort.

Using your fingertips, apply light to moderate pressure in slow, circular motions along the TMJ joint (just in front of your ears), jaw muscles, temples, and upper neck.

Focus on sore or bothersome areas for a few minutes to help release tension and alleviate tightness.

4. Peppermint Oil

Peppermint oil is a topical analgesic that may help alleviate pain from tense jaw muscles associated with TMJ dysfunction. Its active ingredient (menthol) cools the skin and may reduce inflammation and muscle spasms.

For TMJ relief, dilute a drop of highly concentrated peppermint oil with about a teaspoon of carrier oil, such as coconut or olive oil, to prevent skin irritation.

Gently massage the mixture into your jawline and temples using circular motions to promote relaxation and reduce discomfort.

It is important to note that essential oils like peppermint oil are not regulated by the U.S. Food and Drug Administration (FDA), so purity and potency can vary.

5. Adjust Your Diet to Reduce Jaw Strain

Chewing hard, tough, or crunchy foods can strain your jaw and worsen TMJ pain. During a flare-up, stick to soft foods that require minimal chewing, such as yogurt, smoothies, soups, mashed potatoes, scrambled eggs, and oatmeal.

Avoid bubble gum, chewy meats, crusty bread, and hard snacks like carrots and pretzels, which can increase jaw tension and exacerbate TMJ tightness.

6. Correct Your Posture

Bad posture, especially slouching or jutting your head forward, can put excess strain on your jaw and neck muscles.

To reduce TMJ discomfort, keep your head aligned over your shoulders and avoid prolonged forward head posture, especially while looking down at a phone or computer screen.

7. Physical Therapy

A physical therapist (PT) can guide you through targeted TMJ exercises, manual therapy, and posture correction to improve jaw mobility and reduce tightness.

In-office treatment may include:

8. Night Guards

A dentist or orofacial pain specialist may recommend a custom night guard if teeth grinding or clenching contributes to your TMJ pain and tightness.

These oral appliances help reduce strain on the TMJ and protect teeth from wearing down.

9. Prescription Medication

If over-the-counter pain relievers aren’t enough, a healthcare provider or specialist may prescribe muscle relaxants, which can help reduce nighttime jaw clenching.

Corticosteroid injections or Botox (onabotulinumtoxinA) may reduce severe inflammation and relax tight jaw muscles.

A Word From Verywell

Most often, pain and other symptoms from TMJ dysfunction may be managed with nonsurgical treatments. But occasionally, these are not enough to provide adequate relief. There are certain structural abnormalities such as a joint fusion or bony growths that surgery is often recommended for.

When to Consider Surgical Treatment

Surgery is usually a last resort when other TMJ treatments have failed.

If symptoms persist despite physical therapy, medications, night guards, and lifestyle changes—or if the jaw remains locked, severely painful, structurally damaged, or structurally abnormal—surgical options may be considered.

Types of surgery for TMJ disorders include:

• Arthrocentesis (joint aspiration): Flushes the joint with fluid to remove debris and reduce inflammation. This is the least invasive TMJ surgery.
• Arthroscopy: Uses a small camera and instruments to remove adhesions, smooth cartilage, or reposition the disc.
• Open-joint surgery: A more invasive procedure to repair, reconstruct, or replace the TMJ.
• Discectomy: Removes portions of a severely damaged TMJ and may replace it with a graft.
• Modified condylotomy: A procedure done outside the TMJ on the lower jawbone to increase space for the joint.
• Total joint replacement (TJR): Replaces the TMJ with an artificial implant.

When to See a Provider

Consult a healthcare provider if:

• Your pain is severe, persistent, or worsening.
• You have difficulty opening or closing your mouth.
• Your jaw frequently locks, pops loudly, or shifts out of place.
• At-home treatments aren’t providing relief.
• You have severe swelling or a high fever.
• Notice signs of infection around the jaw.

Summary

TMJ pain can make everyday activities uncomfortable, but many treatments can help. Heat or ice, jaw exercises, massage, and soft foods provide relief at home.

A night guard and good posture may prevent future issues. If pain persists, a doctor or dentist can recommend therapy, medication, or in severe cases, surgery. See a provider if symptoms don’t improve or make opening your mouth difficult.