Your Jaw May Be To Blame for Your Headaches

When dealing with headache pain, you might assume the source of that skull-pounding ache comes from the top or side of your head. But the trouble may actually start in your jaw.

Jaw-dropping news, we know, but it makes a lot of sense.

Your temporomandibular joint (TMJ) is the “hinge” connecting your jaw and skull that allows you to talk, chew and yawn. The muscles powering this joint are constantly working throughout the day.

When those muscles get overworked, their displeasure can lead to headaches, says chiropractor Andrew Bang, DC.

We asked Dr. Bang to explain the connection and, better yet, how you can make the pain go away.

The connection between headaches and TMJ

Your jaw muscles tighten when you grind your teeth, clench your jaw or do things like chew gum. Any pain in your jaw created by this movement can travel to other places in your skull, causing headaches.

TMJ pain can lead to:

• Tension headaches caused by muscle strain around your jaw and neck
• Cluster headaches on the side of your head that are usually shorter-lasting

Signs of a TMJ-induced headache can include:

• Jaw pain or clicking sounds when opening or closing your mouth
• Difficulty chewing or yawning
• Locking of your jaw
• Tenderness in your jaw muscles or face
• Pain that starts in your jaw and radiates to your temples or neck
• Other pain in your head (like earaches or toothaches)

The duration and severity of these symptoms can vary depending on the situation.

For example, stress or fatigue in your TMJ may result in a short flare-up. In these cases, symptoms often can be managed independently with time and patience. They’re usually not a sign of a larger or longer-term issue.

But TMJ dysfunction or teeth grinding (bruxism) can lead to headaches that last several days. They can keep recurring, too, if the underlying issue isn’t addressed. In these cases, you should talk to a healthcare provider to figure out if you have a TMJ disorder.

Are there triggers for TMJ headaches?

Anything that strains your TMJ or aggravates the surrounding muscles can kickstart a TMJ-related headache. Common triggers include:

• Excessive teeth grinding
• Stress and tension
• Poor posture
• Injury or trauma
• Jaw misalignment

How are TMJ headaches treated?

Different approaches may help you find relief from TMJ-related headaches. Here are a few ways to try making the pain go away.

Lifestyle changes

Our jaw gets a lot of use, so it can be hard to pinpoint what to do differently to put less stress on TMJ muscles. Dr. Bang offers these suggestions if your jaw is feeling extra sensitive and causing headaches.

• Focus on jaw movements. Are you clenching your jaw a lot or chewing through packs of gum? If so, you may be putting stress on your jaw without realizing it.
• Adjust your diet. Hard, chewy foods like bagels, nuts or tough meats ask more out of your jaw. Give your TMJ a bit of a break by mixing in soft and easy-to-chew foods.
• Maintain a good posture. Poor posture can lead to TMJ muscle fatigue, especially if you lean forward with your chin in your hand while working on a computer or scrolling through your phone. “This will put pressure on the TMJ,” Dr. Bang explains.
• Stress management. Practice relaxation techniques such as deep breathing, meditation or progressive muscle relaxation to minimize jaw clenching caused by stress.
• Consider sleep position. Sleeping on your stomach can put extra stress on your jaw. “Usually, people will bring one or both arms up under the pillow, which can put pressure on the jaw and cause pain,” notes Dr. Bang. Generally, the best sleeping positions are on your back or side.
• Stretch your neck throughout the day. Your neck plays a part in your TMJ health. Stretching your neck and shoulders can help alleviate tension that contributes to TMJ strain.

Jaw exercises and stretches

Gentle stretches or jaw-strengthening exercises can improve TMJ mobility and reduce muscle tension. They may also slow the progression of a headache.

If you’re unsure where to start, a healthcare professional like a chiropractor, physical therapist or TMJ specialist can help you find the right stretch or exercise for relieving tight jaw muscles, says Dr. Bang.

Here’s one stretch you can try to relax your jaw:

1. Touch your tongue to the roof of your mouth (behind your upper front teeth).
2. While doing this, open and close your mouth slowly.
3. Repeat several times.

Massage

Trigger point massage may help loosen jaw muscles that feel tight or knotted. Using a finger, gently massage any jaw areas that feel tense or tender by applying soft pressure for about 10 seconds.

If headaches continue, Dr. Bang recommends seeing a physical therapist or chiropractor for a massage session. They may be able to pinpoint other areas of your body — like your neck and shoulders — that could be affecting your TMJ muscles and causing headaches.

Osteopathic manipulation may also be an option to consider.

Doctor-recommended treatments

TMJ headaches can be stubborn in some cases. If you’re not finding relief, don’t grit your teeth to fight through the pain, urges Dr. Bang. A healthcare provider may be able to suggest treatments to help manage symptoms.

Some may be simple at-home remedies, like:

• Heat therapy: Applying a warm compress can relax tight muscles.
• Cold therapy: A cold pack may help reduce inflammation and pain.
• Manual therapy: Stretches, exercises and hands-on massage can ease issues with your TMJ muscles and related muscle groups.
• Over-the-counter medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help knock down pain and inflammation.

Healthcare providers may also suggest:

• Mouthguards and nightguards: These custom-fitted devices prevent teeth grinding and reduce pressure on your TMJ.
• Orthodontics: Correcting bite alignment may help reduce TMJ stress.
• Medication: Your doctor may prescribe you muscle relaxers to ease muscle tension in the jaw. Anti-inflammatory drugs may be prescribed to reduce joint inflammation.
• Botox Injections: In some cases, Botox® injections that target painful areas of your jaw muscles can help temporarily relieve TMJ tension and pain.

The bottom line

If you’re noticing jaw pain along with frequent headaches, don’t assume they’re unrelated. Issues with your TMJ muscles may be the drumbeat behind that pounding in your head.

Making a few simple adjustments to daily habits might be enough to solve your problem, reiterates Dr. Bang. If those changes don’t bring relief, contact a healthcare provider for more treatment options.