The Role of Stress & Posture in TMJ

While many factors contribute to TMJ disorder, two of the most common are preventable: stress and posture.

TMJ disorder is characterized by pain and discomfort in the jaw’s temporomandibular joints (TMJs). The temporomandibular joints (TMJs) connect the mandible (lower jaw) to the bottom of the skull, on both sides of the face/jaw, just in front of the ears.

Think of the jaw as a hinge-like mechanism. The temporomandibular joints are the hinge on which all other jaw bones pivot and slide whenever you talk, eat, or smile. Usually, a shock-absorbing disk serves as a protective barrier between the TMJs and the jaw bones with cartilage coverings. These structures prevent the temporomandibular joints and jaw bones from scraping against each other.

Understanding Stress and Its Impact

Stress is a universal experience. Every human body has instinctual, involuntary physical and mental stress responses, which occur whenever stressful situations come about.

“Stressors” (stress triggers) can be different for everybody. Still, we can broadly define stressors as concerns, obstacles, hardships, and changes in each person’s life. Our stress responses are our methods for adapting to what is new, unknown, or challenging. These stress responses are our bodies’ preservation and protection instincts at work, telling us to avoid danger.

However, in modern-day, where survival is not our primary source of stress, we don’t need our instincts to be so hypersensitive and responsive. Too much stress is an issue, especially when persistent stressors prevent rest and relief.

Managing Stress to Alleviate TMJ Pain

Alleviating stress response-induced TMJ disorder ultimately relies on managing stress and working to actively reduce stress. Some sources of stress, like work, marital problems, and household responsibilities, are not entirely avoidable. Still, taking care of your mental, emotional, and physical health can make all the difference, no matter what stresses you. 

Reducing alcohol consumption, increasing exercise difficulty/frequency, improving your diet, and implementing cognitive techniques are all actions you can control to promote your health and reduce stressors.

Posture’s Effect on TMJ Disorder + Overall Health

How Posture Effects TMJ Disorder

Poor posture is another physical factor that can cause or aggravate TMJ disorder. All of our bones are connected to one another, so slouching, sitting for long periods, and looking down at phone or tablet screens can lead to TMJ.

Our bones get in the habit of sitting in that position, causing other bones and joints (like the TMJ) to alter their usual alignment. Posture correction exercise is the key to remedying this cause of TMJ disorder at the source.

Treatment Options for TMJ Pain, Stress, and Posture Issues

Of course, practicing good posture and avoiding bad posture habits is essential for everyone. One important habit to remember is footwear; if you wear high heels for multiple hours, it will be difficult for your back muscles to keep your posture in check.

Seeing a specialized physician about your poor posture is a good idea if you are experiencing symptoms of TMJ disorder, especially someone board-certified in TMJ, TMD, and orofacial pain.

Other Options

Seeing other specialists could also help relieve TMJ (temporomandibular joint) pain related to bad posture and high stress.

An experienced physical therapist can teach posture correction exercises and forward head posture stretches. They understand how to rehabilitate and retrain your back muscles for improved posture, without overexerting or hindering your progress.

An orthopedist’s (bone specialist) approach to poor posture involves formal assessment, diagnosis, and treatment of specific spine and bone disorders with lab tests and X-ray imaging. Scoliosis, arthritis, and dowager’s humps are three of the common posture-related conditions that develop into TMJ pain or disorders.

Posture and stress are also correlated, so if you have stress-induced TMJ disorder or posture symptoms, we encourage you to try stress-relieving practices like learning how to cope in talk therapy, pursuing yoga or meditation, connecting with comforting and supportive people in your life, and taking time away from stressors to focus on relaxation.