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Simple, gentle therapies are usually recommended first. If those don't work, mouth guards and more aggressive treatments may be considered. Surgery is generally considered a last resort. Fortunately, there are many steps you can take at home long before that point.
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Try massaging the various muscles that may be involved. Probe all of the muscles of the face, shoulders, and back of the neck. (Avoid the area around the throat.) Press on the muscles to identify extremely painful points. Massage the painful spot with hard, slow, short strokes. Do this several times a day until the muscle is no longer painful when pressed.
To massage the masseter muscles on each side of your jaw, place your thumb inside your mouth and squeeze the thick muscle in your cheek (toward the back of your mouth) with your fingers. To get at the harder-to-reach jaw muscles inside your mouth, use your index finger to probe for tender areas behind the teeth, and use the finger to massage these spots.
Here are some other steps to consider:
- Maintain good posture while working at a computer, watching TV, and reading. Take frequent breaks to relieve stressed muscles.
- Make a habit of relaxing your facial and jaw muscles throughout the day.
- Avoid eating hard foods, like nuts, candies, and steak.
- Drink plenty of water every day and get plenty of sleep.
- Learn relaxation techniques to reduce overall stress and muscle tension in your back, neck, and body.
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