Rest the jaw
Avoid hard/chewy foods (gum, nuts, tough meat)
Cut foods into smaller pieces
Limit wide mouth opening (small bites, avoid yawning wide)
Avoid clenching and grinding (use a night guard if needed)
Use stress-reduction techniques to reduce jaw tension
Apply warm compresses 10–15 minutes, 3–5 times daily for muscle tightness
Apply cold packs 10–15 minutes, 3–5 times daily for flare-ups or inflammation
Perform gentle jaw mobility exercises (pain-free range)
Try gentle jaw stretches: open slightly, pause, close; repeat several times daily
Practice relaxation: keep teeth slightly apart, lips together, tongue resting on the palate
Use over-the-counter pain relief if safe for you (ibuprofen/naproxen or acetaminophen)
Consider topical anti-inflammatory gel if appropriate for you
Seek physical therapy for TMJ-specific exercises and manual therapy
Consult a dentist or TMJ specialist for evaluation and bite-related issues
Ask about a custom night guard or stabilization splint
If symptoms persist, ask about occlusal therapy options
If there is joint clicking with pain, discuss treatment options with a clinician
If symptoms include locking, worsening pain, weakness, or limited opening, get prompt medical/dental care
If symptoms follow injury or you cannot open the mouth normally, seek urgent evaluation