Movement

Simple Massages to Relieve TMJ Pain And Tech Neck

Troubled by jaw and neck pain? Try these simple yet effective facial and neck massages to ease muscle stiffness and inflammation.

By URLife Team

21 Aug 2024

Tech neck and temporomandibular disorders (TMJ) pain is more common than you think. It's difficult to avoid experiencing tension in the neck, jaw, and face, as it's a very common occurrence in today’s world.

A 2024 study issued in the Journal of Oral Biology and Craniofacial Research reveals that around 11.6 per cent of Indians have TMD (temporomandibular disorders). Stress and anxiety have led to a notable increase in facial and jaw pain, with women experiencing these symptoms more frequently (87 per cent) than men.

TMJ (temporomandibular joint) syndrome is a painful issue that happens when the joint connecting your lower jaw to your skull becomes stiff. Usually, this is due to a misalignment or clenching of the jaw, which can wear down the cartilage, causing the bones to rub together instead of moving smoothly. When this joint isn't working as it should, pain can spread from your jaw to your face, neck, and even your shoulders. Besides, neglecting oral health care also contributes to jaw and neck pain. In fact, 40 per cent of Indians have abnormal oral habits.

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Major Reasons Behind TMJ And Tech Neck

We're witnessing a rise in some unexpected modern-day health issues. As we become more connected to our screens, our bodies are paying the price, reminding us that innovation can sometimes come with a side of discomfort. Tech neck is a common occurrence and can often stem from everyday habits like hunching over our smartphones or clenching our jaws during stressful Zoom meetings. Maybe your office or home workspace isn’t set up right. If your mouse is too far away, your arm might be overstretched for too long, leading to shoulder and neck tension that can eventually reach your jaw.

Physical stress is also a major factor in TMJ syndrome. This includes things like sports injuries, whiplash from a car accident, or even something as simple as hitting your head while bending down. These incidents, even if they happened years ago, can later resurface as pain or other symptoms. Apart from physical trauma, emotional stress can turn into physical stress, too. For instance, when you're under a lot of pressure, you might tense up your muscles, grind your teeth at night, or slouch while sitting—all of which can increase physical stress and contribute to TMJ issues.

Stretches And Massages to Ease TMJ Pain And Tech Neck

If you don’t address this issue of muscle tension, it can convert into bigger problems like pain, stiffness, arthritis, muscle spasms, numbness, and even tingling or burning in your arms and hands. Taking proactive steps, like frequent massages and stretching, can help manage TMJ pain. Massage has been known for its ability to alleviate stress by triggering the release of endorphins and promoting a feeling of relaxation. Additionally, it can help reduce muscle tension and alleviate pain in the neck and shoulders.

Pro tip: Begin your relaxation routine with a soothing jaw stretch. Gently open your mouth as wide as you comfortably can, then gradually close it. Aim for about 10 repetitions. Tension will melt away as it warms up the muscles in your face.

Cheek Massage

1. Gently massage your masseter muscle using vertical strokes.
2. You can massage one side of your face at a time or both simultaneously.
3. Apply moderate pressure if you find a knot, easing up if it feels painful.

Lopsided Blowfish Stretch

1. Puff out one cheek like a blowfish to create an air bubble on one side of your face.
2 Hold this stretch for a moment.
3. Then, switch sides and repeat the same on the other cheek.

Temple Massage

1. Start by placing your tongue on the roof of your mouth in the proper tongue position.
2. Gently press the soft pads of your fingers on your temples.
3. Apply light pressure as you move your fingers upward or in small circles.
4. For an extra stretch, slowly open and close your mouth while massaging.

Inner and Outer Mouth Massage

1. Place your thumb inside your mouth at the top behind your last upper molar, and your forefinger on the outside of your cheek in the same spot.
2. You should feel the jaw muscles, including the masseter and part of the pterygoid, which connect your cheek to the jaw joint and lower jaw.
3. Gently massage this area with small circular motions using light pressure.

Related story: 6 Moves to Ease Back Pain

Neck Massage

1. Apply firm finger pressure at the base of your skull for a few seconds.
2. Lightly massage the sides and back of your neck using downward strokes, starting on one side and moving around to the other.
3. Apply more pressure to any knots you come across, as these areas tend to store tension.

Ear Drop Stretch

1. Gently tilt your head to the side, bringing your right ear toward your right shoulder.
2. You'll feel a stretch along the left side of your neck, particularly in the trapezius muscle.
3. Hold this position for 10 to 30 seconds, or until you feel the tension release.
4. Then switch sides and repeat the same steps.

Rolling Nod Stretch

1. Let your head drop forward so your chin is close to your chest.
2. Slowly roll your head to the left while gently nodding up and down.
3. When you’ve reached as far left as you can go, roll your head to the right, continuing the nodding motion.

Incorporating these easy stretches and massages into your daily routine can help alleviate tension and prevent pain related to TMJ and tech neck. By dedicating a few minutes each day to take care of your neck, jaw, and surrounding muscles, you can not only reduce discomfort but also improve your posture and overall well-being.

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This article is verified by Dr. Vinay Aindala (PT), Sr. Manager LMTP and Sr. physiotherapist at UR.Life.