u/No_Armadillo_3793

I’ve been dealing with TMJ/jaw tension for a while, and these are probably the 5 things that have made the biggest difference for me. Obviously everyone is different, but hopefully this helps someone.

**1. Better posture**
I started paying way more attention to my posture, especially when I’m sitting at a desk or looking at my phone. When my head is forward and my shoulders are rounded downwards, I notice way more tension in my neck and jaw at the end of the day.

**2. Sleeping with a good pillow**
Finding a pillow that actually supports my neck properly has helped a lot. I used to wake up with my neck and jaw already feeling tight, which would basically set the tone for the rest of the day.

**3. Stretching regularly**
Nothing crazy—just consistently stretching my neck, shoulders, upper back, and jaw area. I’ve found doing a little bit every day works better for me than waiting until everything feels really tight.

**4. Becoming more aware of my body**
This sounds simple, but it’s been huge. I started catching myself clenching my jaw or tensing my shoulders during the day without even realizing it. Now I try to check in with myself regularly: Am I clenching? Are my shoulders raised? Is my jaw actually relaxed?

**5. Managing stress + relaxing my muscles**
This has probably been one of the biggest ones. I didn’t realize how much stress I was holding in my jaw, neck, and shoulders throughout the day. I’ve been using Headspace for general stress/meditation and CalmJaw, which is specific to TMJ and has been great for helping me focus on jaw relaxation.

Would be interested to hear what’s helped other people with TMJ too.

I’ve been dealing with TMJ/jaw tension for a while, and these are probably the 5 things that have made the biggest difference for me. Obviously everyone is different, but hopefully this helps someone.

1. Better posture
I started paying way more attention to my posture, especially when I’m sitting at a desk or looking at my phone. When my head is forward and my shoulders are rounded downwards, I notice way more tension in my neck and jaw at the end of the day.

2. Sleeping with a good pillow
Finding a pillow that actually supports my neck properly has helped a lot. I used to wake up with my neck and jaw already feeling tight, which would basically set the tone for the rest of the day.

3. Stretching regularly
Nothing crazy—just consistently stretching my neck, shoulders, upper back, and jaw area. I’ve found doing a little bit every day works better for me than waiting until everything feels really tight.

4. Becoming more aware of my body
This sounds simple, but it’s been huge. I started catching myself clenching my jaw or tensing my shoulders during the day without even realizing it. Now I try to check in with myself regularly: Am I clenching? Are my shoulders raised? Is my jaw actually relaxed?

5. Managing stress + relaxing my muscles
This has probably been one of the biggest ones. I didn’t realize how much stress I was holding in my jaw, neck, and shoulders throughout the day. I’ve been using Headspace for general stress/meditation and CalmJaw, which is specific to TMJ and has been great for helping me focus on jaw relaxation.

Would be interested to hear what’s helped other people with TMJ too.

I’ve dealt with TMJ for years, and while I’m not “100% cured,” things are night and day compared to what they used to be.

The biggest improvements came from changing a few habits consistently:

Reducing stress. I never realized how much stress made me clench my jaw throughout the day.

Learning proper posture. Keeping my head and neck aligned reduced a surprising amount of tension. Also oral posture, lips together, teeth slightly apart and tongue on the roof of your mouth.

Building awareness of my jaw tension. I started checking in with myself several times a day to notice if I was clenching. I was clenching a lot more than I realized and building this awareness helped reduce it.

I also found that gentle TMJ exercises helped over time. Things like controlled jaw opening, tongue-on-the-roof-of-mouth exercises, neck stretches, and relaxing the muscles around my jaw all helped a lot.

One major thing that also helped was using meditation and relaxation apps. Apps that guide breathing or body scans because they make it easier to relax my body and jaw without even thinking about it. I also came across the CalmJaw app, which is specific to TMJ and very helpful.

For me, the biggest lesson was that TMJ wasn’t just about my jaw, it was about stress, posture, and even unconscious habits. Once I worked on those together, things started improving.

Hope this helps someone who’s been struggling.

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