Pesty Pain: How to Get Rid of a TMJ Headache

If you’ve ever experienced a headache that starts around your temples or jaw and radiates upward, it may be caused by temporomandibular joint disorder (TMJ or TMD). The temporomandibular joint connects your jaw to your skull, and when it’s strained or misaligned, it can trigger muscle tension and headaches. TMJ headaches often feel like a dull ache or pressure in the temples, jaw, or behind the eyes. Fortunately, there are effective ways to manage and relieve this discomfort. Here’s how to get rid of a TMJ headache.

Apply Heat or Cold Therapy

Using heat or cold can reduce muscle tension and ease pain. A warm compress or heating pad applied to the jaw area relaxes tight muscles, while a cold pack can help numb sharp pain and reduce inflammation. Experiment with both methods to see which offers the most relief, or alternate between them throughout the day.

Practice Jaw Relaxation Techniques

TMJ headaches are often linked to teeth grinding (bruxism) or jaw clenching. Practicing relaxation exercises can reduce strain on the jaw muscles. Try gently massaging the jawline, stretching your mouth open and closed slowly, or placing your tongue lightly on the roof of your mouth to keep the jaw relaxed. Being mindful of habits like clenching during stress can also help prevent flare-ups.

Use Over-the-Counter Pain Relief

For temporary relief, over-the-counter pain relievers such as ibuprofen or acetaminophen can ease both the headache and jaw discomfort. Anti-inflammatory medications in particular help reduce swelling in the joint and surrounding muscles. However, these should be used sparingly and not as a long-term solution.

Wear a Night Guard

If teeth grinding at night is contributing to your TMJ pain, your dentist may recommend a custom night guard. This oral appliance cushions your teeth and reduces the strain placed on your jaw joint while you sleep. Over-the-counter mouthguards are also available, but custom-fitted versions provide the best protection and comfort.

Improve Posture and Reduce Stress

Poor posture, especially when working at a computer or looking down at your phone, can put extra stress on the jaw and neck muscles, worsening TMJ headaches. Sit upright with your shoulders back and take regular breaks to stretch. Stress management techniques—such as meditation, deep breathing, or yoga—can also reduce jaw clenching, a common cause of TMJ-related pain.

Seek Professional Treatment

If TMJ headaches are frequent or severe, it’s important to consult a dentist or TMJ specialist. Treatments may include physical therapy, orthodontic adjustments, dental splints, or in rare cases, surgery. Professional evaluation ensures the underlying cause is addressed, not just the symptoms.

TMJ headaches can be frustrating, but they are manageable with the right strategies. Simple remedies like heat therapy, relaxation exercises, and posture improvements can provide relief, while professional care can target the root cause of your discomfort. If you suspect your headaches are related to TMJ disorder, don’t ignore the symptoms—seeking guidance from a dental professional can help you find lasting relief and restore your quality of life.

About the Author

Dr. Mark Gaches earned his dental degree from the University of Southern California. Since graduating, he has consistently taken ongoing education courses to stay on the cutting edge of dental care. He has completed training in all aspects of dentistry and received a Fellowship in the Academy of General Dentistry as well as accreditation with the American Academy of Cosmetic Dentistry. Dr. Gaches also stays current through memberships with the American Dental Association, the Oklahoma Dental Association, and the Academy of General Dentistry. If you’re in need of TMJ therapy, schedule an appointment with us online or call (918) 928-2383.