COPING SKILLS
TIPS ON COPING WITH PAIN

Disclaimer.

• Rest the muscles and joints: A soft food diet – Avoid crunchy and chewy foods like nuts, chips, carrots and tough meat.

• Avoid chewing gum.

• No clenching or tensing – Learn to say, “Teeth apart, face and jaw relaxed.”

• Avoid opening too wide: This protects the joints and prevents them from locking open.

• Yawn against pressure (hand under chin)

• Eat small bites

• Avoid general anesthesia when possible.

• Avoid long dental appointments, and rest frequently during all dental treatments.

• Apply Cold Compresses: 5-10 minutes for severe pain, new injuries (less than 72 hours) and re-injury.

• Apply Moist Heat: 20 minutes for mild to moderate pain to increase circulation and relax muscles. This promotes healing.

• Use Ice and Heat: For quick relief from muscle pain, alternate every 5-10 seconds, repeat 4-5 times.

• Massage the jaw and temple muscles: This stimulates circulation, relaxes muscles and decreases soreness.

• Acupressure: Massage the “Hoku” point, found between the thumb and forefinger. This decreases jaw pain and headaches.

• Maintain Good Posture: Avoid forward head posture, which may increase jaw and neck muscle activity.

• Telephone Use: Do not cradle the phone. It irritates jaw and neck muscles.

• Sleeping position: Sleep on your side with support between the neck and shoulders, and soft support along the face and jaw, or, sleep on your back with support for the neck curve.

• Exercise: Low impact to minimize joint pressure, 20-30 minutes at a time, 3-4 times a week.

• Yoga and medication: Excellent for reducing stress and relaxing joint muscles.