How To Relax TMJ Symptoms - What I do when a flare hits
- 1 day ago
- 5 min read
When I had a TMJ flare-up on my “good” side, I was devastated.
I’d lived with it on my bad side (right) for so many years that it had just become part of who I was. But when it started on the side I could still rely on, it felt like reliving it all over again.
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When your “good side” isn’t so good anymore
When you have TMJ disorder, you get used to the crunching and cracking. I barely noticed it after so many years. I mainly chewed food on my good side, so everything felt manageable.
But this sudden flare in the side of my jaw that I relied on completely knocked me for six.
After a couple of days of feeling sorry for myself and sitting in the pain, I knew I had to do something.
Online searching for - how to relax TMJ symptoms
It had been so long since I’d had a flare this intense that I didn’t really know where to start.
The last time I improved was through complementary therapies. This time, I wondered if there were other things I could try.
So I did what most of us do, I started searching:
how to relax TMJ symptoms
how to relax jaw from TMJ pain
There’s now far more guidance available, including from trusted medical sources like the NHS and Mayo Clinic, both of which recommend self-care, gentle exercises and stress reduction as first-line approaches to TMJ pain.
That gave me a place to begin.
What I started with (and why I took it slowly)
I started with gentle stretching.
My top back teeth on the affected side were so painful, most likely from grinding in the night. Teeth grinding (bruxism) is actually a common contributor to TMJ symptoms, as noted by the Cleveland Clinic.
So I gently stretched my head away from the side that hurt and tried different angles, slowly and carefully. One angle in particular pulled on a muscle that I could feel directly on that tooth. And strangely, it felt good.
When you’re in constant pain, it’s tempting to keep doing anything that brings relief. But I didn’t.
Instead, I kept it slow:
A few gentle stretches
A few times each hour
Only for a few seconds
I didn’t want to risk making things worse. This felt like a safer way to support how to relax TMJ symptoms without overdoing it.
Adding massage (gently and consistently)
Once I felt that was helping, I added in a massage.
I worked on:
The muscles in my cheek
Around my jaw
Into my neck
I also stretched both sides of my neck, not just the painful one. This approach is backed by research. A systematic review published in the Journal of Oral Rehabilitation found that manual therapy and exercise can significantly reduce pain and improve jaw function in TMJ disorders
Another review supports combining physical therapy approaches (like massage and movement) with education for better outcomes.
This reassured me that what I was doing was on the right track on my mission, in a safe and evidence-based way.
Bringing in Magnesium support
As a Nutritional Therapist, I knew magnesium can help relax muscles. Through the pain and brain fog, I remembered I had some magnesium oil.
So I started applying it to my face each time I massaged.
It:
Helped my hands move more easily
Felt soothing and comforting
Became part of the routine
Magnesium plays a role in muscle relaxation and nervous system regulation, which may help reduce tension. The NHS also highlights the importance of overall muscle relaxation and reducing tension in managing TMJ symptoms.
At this point, I really felt like I was starting to really understand how to relax TMJ symptoms in a way that worked for me and my body.
What happened next?
This became my routine over the next few days. Did it stop the pain immediately? No. But within 24 hours, for the first time in days, I had moments of relief. And by sticking with it consistently, the pain began to lift.
That consistency is essential when it comes to learning how to relax your jaw from TMJ pain, not doing more, just doing enough, regularly.
The part that matters just as much (if not more)
Everything I’ve shared so far is the physical side. But there’s something else that mattered just as much. The flare didn’t come out of nowhere. It followed an intense period of stress with a family member. It had been building for over a week, and this was the tipping point.
So I did something that wasn’t easy.
I removed the stress.
I stepped back. I went no contact. And I focused on me - just me.
Why stress and TMJ are so closely linked
TMJ isn’t just physical. The Mayo Clinic highlights stress-related habits like clenching or tightening the jaw as a major contributing factor. There’s also strong evidence that conservative treatments - like relaxation, stress management, and physical therapy - are the most effective first steps.
This is why learning how to relax TMJ symptoms isn’t just about stretches and massage, it’s about calming your whole system.
A gentle reality check
Anyone who’s experienced this kind of pain knows how consuming it is. It’s hard to think about anything else.
And the reality is, many of us don’t get the chance to step away from the stress that caused it in the first place.
That’s where I was when I was first diagnosed.
But this time was different.
I was older. I understood my body more. And I had the support of a wonderful man who put my recovery first.
That made a huge difference. All the difference.
Simple things that helped me
If you’re trying right now to figure out how to relax TMJ symptoms that are currently plaguing you, this is what helped me most:
Gentle, slow stretching (not forcing anything)
Light massage around the jaw and neck
Working both sides of the body
Using magnesium oil for support
Reducing stress where possible
Giving it time and consistency
If you’re in the middle of a flare right now, I know how overwhelming it can feel.
But easing TMJ isn’t about doing everything at once.
It’s about small, steady steps.
Learning how to relax jaw from TMJ pain, is really about allowing your body to feel safe again, physically and emotionally.
Start gently. Stay consistent. And give yourself more care than pressure.
And as always, you should speak to your doctor before stopping or changing any medication you’ve been prescribed.
Health Disclaimer
This article is for informational purposes only and based on personal experience. It does not replace medical advice. Always consult a qualified healthcare professional before making changes to your diet, medications, or treatment plan.
Tags: how to relax tmj symptoms | how to relax jaw from tmj
Hi, I’m Sally. I share simple ways to calm the nervous system and live more gently, shaped by my own experience living with menieres and TMJ disorder. I hope my journey helps you feel supported on yours.
