If you’re looking for TMJ ear pain relief exercises, you’re not alone. That nagging, persistent ache in and around your ear can be more than just an annoyance; it can disrupt your day, make it hard to concentrate, and impact your quality of life. At WV Physical Therapy, we understand how frustrating this can be. The good news is that targeted TMJ ear pain relief exercises can often provide significant relief by addressing the root cause of the discomfort.

The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. When this joint becomes inflamed or irritated, it can cause pain that radiates to your ear, creating a persistent ache, a feeling of fullness, or even ringing. This is because the nerves and muscles around the jaw are closely connected to the structures of the ear. By performing specific exercises, you can help relax tense jaw muscles, improve joint mobility, and reduce the pressure that leads to ear pain.

This guide will walk you through gentle yet effective exercises designed to alleviate your discomfort. We’ll explain how each movement helps and provide clear instructions so you can perform them safely at home. With a consistent routine, you can start to regain control and find lasting relief.

Understanding TMJ and Ear Pain

Before jumping into the exercises, it’s helpful to understand why TMJ disorders often cause ear pain. The TMJ is located just in front of your ears, and it shares nerves and ligaments with the surrounding area. When the muscles that control your jaw become tight from stress, teeth grinding (bruxism), or injury, they can put pressure on these shared structures.

This can lead to symptoms that feel like they’re coming from your ear, such as:

• A dull, aching pain in or around the ear
• A feeling of fullness or clogging in the ear
• Ringing in the ears (tinnitus)
• Clicking or popping sounds when you open or close your mouth

Physical therapy is an excellent first-line treatment for these symptoms because it targets the underlying muscular and joint issues. The following TMJ ear pain relief exercises are designed to do just that.

6 Exercises for TMJ Ear Pain Relief

These exercises are meant to be performed gently. If you feel any sharp or increasing pain, stop immediately and consult with a professional. For best results, try to do these exercises once or twice a day.

1. Relaxed Jaw Stretch

This simple exercise helps to relax the jaw muscles and gently stretch the joint. It’s a great starting point for your routine.

How to do it:

• Sit or stand in a comfortable, upright position.
• Rest your tongue gently on the roof of your mouth, just behind your top front teeth.
• Allow your jaw to drop open slightly, letting your teeth come apart while keeping your tongue in position.
• Hold this relaxed position for 5-10 seconds.
• Repeat 5 times.

2. Goldfish Exercise (Partial Opening)

The Goldfish exercise helps improve the coordination and movement of your jaw. It’s named for the gentle opening and closing motion, similar to a goldfish.

How to do it:

• Place one index finger on your chin and the other on the TMJ in front of your ear.
• Let your jaw drop halfway open and then close it. You should feel a slight resistance, but no pain.
• Keep the movement smooth and controlled.
• Repeat this 10 times for one set. Perform 3 sets.

3. Resisted Mouth Opening

This exercise uses gentle resistance to strengthen the muscles that help open your mouth, which can counteract the tension from muscles that clench your jaw.

How to do it:

• Place your thumb under your chin.
• Open your mouth slowly while gently pushing upward with your thumb for resistance.
• Hold the open position for 3-5 seconds, then slowly close your mouth.
• Repeat 5-10 times.

4. Resisted Mouth Closing

Similar to the previous exercise, this movement strengthens the muscles used for closing your jaw, promoting balanced muscle function.

How to do it:

• Squeeze your chin with your index finger and thumb.
• Close your mouth while applying gentle downward pressure with your fingers.
• This helps strengthen the muscles that you use to chew.
• Repeat 5-10 times.

5. Side-to-Side Jaw Movement

Improving the lateral movement of your jaw is another key part of finding TMJ ear pain relief.

How to do it:

• Place a thin object, like a couple of stacked tongue depressors or a clean popsicle stick, between your top and bottom front teeth.
• Slowly move your jaw from side to side.
• As the exercise becomes easier, you can increase the thickness of the object between your teeth.
• Perform 10 repetitions on each side.

6. Chin Tucks

Poor posture, especially a forward head position, can contribute to TMJ pain. Chin tucks help correct posture and reduce strain on the neck and jaw muscles.

How to do it:

• Sit or stand with your shoulders back and chest up.
• Without tilting your head down, pull your chin straight back, as if you are trying to make a double chin.
• You should feel a stretch at the back of your neck.
• Hold for 3-5 seconds and then relax.
• Repeat 10 times.

When to Seek Professional Help

While these TMJ ear pain relief exercises can be very effective, they may not be enough for everyone. If your pain persists, worsens, or is accompanied by severe locking of the jaw, it’s important to seek a professional evaluation.

A licensed physical therapist can provide a personalized treatment plan that may include manual therapy, dry needling, and other advanced techniques to address the specific cause of your pain. At our clinic in Rochester, NH, we create customized programs to help our patients achieve their goals and live pain-free.

Our team has helped thousands of people in the Seacoast area get back to their active lives, and we are proud to be a multi-year winner of the Best of the Seacoast Awards.

Take the Next Step Toward Relief

Living with TMJ-related ear pain can be draining, but you don’t have to manage it alone. Incorporating these TMJ ear pain relief exercises into your daily routine is a proactive step you can take to find relief and improve your jaw function.

At WV Physical Therapy, we believe everyone deserves to live a full, active life without being held back by pain. If you’re in the Rochester area and struggling with TMJ discomfort, our expert team is here to help. We’ll work with you to identify the source of your pain and develop a customized plan to get you feeling better.

Ready to conquer your goals? Schedule an appointment with us today and start your journey to a pain-free life.