Jaw pain and discomfort are common issues that affect millions of people. While there are various medical treatments available, resetting your jaw is a simple technique you can do at home to find relief. Resetting your jaw helps realign it, release tension in the muscles, and improve function. This article will explain what resetting your jaw means, why you may need to do it, and provide step-by-step instructions on how to reset your jaw properly.
What does it mean to reset your jaw?
Resetting your jaw refers to maneuvers and exercises you can do to help your jaw joints (temporomandibular joints or TMJs) slide back into their proper alignment. The temporomandibular joints connect your jawbone to your skull. These joints allow your jaw to move up and down and side to side so you can chew, talk, yawn, and swallow.
Your TMJs are lined with cartilage to help cushion and smooth the movements. The joints are also surrounded by muscles, tendons, and ligaments that control the joints. Jaw resetting techniques aim to stretch and relax the jaw muscles and lightly manipulate the jaw to encourage the disc within the joint to move back into place.
Why would you need to reset your jaw?
There are several reasons you may want or need to reset your jaw alignment:
- Your jaw is misaligned due to injury, arthritis, or TMJ disorders
- You’re experiencing pain, soreness, popping, or clicking of the jaw
- Your bite feels off or your teeth don’t fit together like they used to
- You have trouble fully opening or closing your mouth
- Your jaw gets stuck, locked, or goes out of place when eating or yawning
- You clench or grind your teeth, putting pressure on the TMJs
Resetting the jaw can help gently reposition the joint to allow smoother movements and reinstate proper function. This takes pressure off the joint, surrounding muscles, nerves, and other tissues to alleviate pain and discomfort.
How to reset your jaw
Here are step-by-step instructions to reset your jaw at home:
1. Apply a warm compress
Start by applying a warm washcloth or heating pad to the sides of your face near the TMJ for 5-10 minutes. The heat helps relax the muscles and prepares the joints for the resetting exercises.
2. Massage the jaw muscles
Use your fingers to gently massage the muscles around the jaw joints. Focus on massaging the temple area, in front of the ears, and along the jawline. Massaging helps release tension in the muscles so the joints can move more freely.
3. Stretch the jaw muscles
After massaging, stretch the muscles around the jaw:
- Open your mouth as wide as is comfortable and hold for 5 seconds
- Gently shift your lower jaw from side to side
- Open your mouth halfway and move your jaw forward and backward
- Place your fingertips on your chin and gently pull down to stretch the jaw
4. Perform TMJ self-mobilization
Self-mobilization maneuvers help encourage the jaw joints into better alignment:
- With your mouth partially open, use your fingers to gently pull down on your chin until you feel a stretch in the joint
- Open your mouth as wide as possible and use your thumbs to lightly press down on the joints in front of the ears
- Shift your lower jaw from side to side while partially opening and closing your mouth
- Gently slide your lower jaw forward and backward
As you do these exercises, you may feel clicking, popping, or sliding sensations in the joints as they move into place. These should not cause pain.
5. Stabilize the reset jaw
After mobilizing the joints, stabilize the new jaw alignment by:
- Keeping your teeth slightly apart
- Holding your tongue gently on the roof of your mouth
- Placing your first 2 fingers lightly on your chin
- Keeping the jaw relaxed and loose
Hold this jaw position for 5 minutes allowing the joints to set in proper alignment.
6. Repeat regularly
Perform these jaw resetting exercises 2-3 times per day or whenever you feel jaw pain, tension, or misalignment. With regular practice, you may notice improved jaw function and reduced discomfort.
Tips for resetting your jaw
Here are some helpful tips for resetting your jaw effectively:
- Go slowly and gently – don’t force any uncomfortable movements
- Stop if you feel sharp pain and consult your dentist or doctor
- Reset both TMJs even if only one side hurts
- Sit upright or stand while resetting for proper alignment
- Relax your mouth and jaw as much as possible
- Avoid chewing gum or eating hard, chewy foods right after
- Try jaw stretches and exercises throughout the day
Other ways to ease jaw pain
Along with resetting exercises, you can help relieve jaw pain and dysfunction with:
| Method | How It Helps |
|---|---|
| Cold compresses | Reduces inflammation |
| Pain medication | Alleviates discomfort |
| Soft foods diet | Allows jaw rest |
| Jaw relaxation techniques | Releases muscle tension |
| Stress management | Lessens teeth grinding/clenching |
| Physical therapy | Improves jaw function |
When to see a doctor
See your dentist, doctor, or physical therapist if:
- Jaw pain persists after resetting techniques
- You have difficulty opening or closing your mouth
- Your jaw is stuck, locked, or frequently pops out
- You have swelling, tenderness, tooth loss, or bite changes
- You have numbness or weakness in your face, jaw, or tongue
- Resetting exercises increase your pain
You may need imaging tests, bite guard therapy, medication, physical therapy, or surgery to treat an underlying jaw disorder, arthritis, or injury.
Conclusion
Resetting your jaw is a simple, non-invasive way to alleviate jaw discomfort and improve function when aligned improperly. Try gentle jaw mobilization exercises along with stretches, compresses, and relaxation techniques for optimal results. Seek medical advice if pain persists or worsens. With some patience and practice, resetting your jaw may help you find relief.