Understanding TMD
self-management

Key takeaways:

• Self-management is the first-line treatment for TMD, and many people feel better using simple daily tools like education, exercises, and habit awareness.

• Experts have identified 6 core tools that help reduce TMD symptoms: education, jaw exercises, self-massage, heat/cold packs, softer eating, and breaking harmful habits like clenching.

• Consistency matters — if you use self-management daily for 6–8 weeks and symptoms don’t improve, it’s time to seek professional support.

• Pain doesn’t always mean damage — it’s a signal, not a diagnosis. That’s why JawSpace supports your whole self, not just your jaw.

• You’re not alone — JawSpace is here to help you feel informed, supported, and in control of your TMD journey.
  

How small changes can make a big difference

Temporomandibular Disorders (TMD) can be frustrating — from aching jaw muscles and clicking joints to headaches and difficulty chewing. The good news? Most people with TMD feel better by using simple, at-home self-management techniques.

What is self-management?

Self-management means taking small, daily steps to care for your jaw and reduce your TMD symptoms. It’s often the first recommended treatment for TMD — and for many people, it’s all they need before more invasive treatments and therapies may be necessary.

A group of international experts came together to define exactly what self-management for TMD should include. They found 6 core tools that can help. You can read the published paper online here.

The 6 Core Tools of TMD Self-Management

1. 📚 Education

Understanding what’s happening with your jaw and its muscles is both empowering and often reassuring.
TMD is not a life threatening condition, and the pain often gets better with time, periods or rest, and rehabilitation with self-management. You’ll find helpful info in JawSpace explaining your symptoms, how the jaw works, and what to avoid (like harmful treatments or unnecessary surgery). Knowing this helps you feel more in control.

“Learning about your condition is the first step toward healing.”

2. 🧘 Jaw exercises

Gentle, easy movements can reduce pain, improve how your jaw functions, and done properly can help you move back towards normal movement with confidence.
These are self-guided, meaning you do them yourself. You’ll find guided exercises here in JawSpace.

3. 🤲 Self-massage

Using your fingers to gently massage areas like your masseter (jaw) or temporal (temple) muscles can help relieve tightness and desensitise the muscle and any sore spots. JawSpace includes step-by-step audio and visual guides so you can follow along at your own pace.

4. 🔥❄️ Heat & cold packs

Warm packs can relax tight muscles. Cold packs can reduce swelling and inflammation.
JawSpace can remind you when and how to use each one — depending on how your pain feels.

5. 🥣 Softer eating

Eating softer foods for a short time (about 2 weeks) gives your jaw muscles a break.
Think of it as a "gentle reset." You’ll get tips and meal ideas in JawSpace. Once things settle, we’ll help you ease back into normal foods, one step at a time.

6. 😬 Breaking habits

Sometimes we clench or grind our teeth without noticing. These are called parafunctional behaviours — and they can make TMD worse. JawSpace helps you become more aware of these habits and gently reduce them using reminders, jaw check-ins, and calming tools.

🧠 It’s not just about the jaw

Pain doesn’t always mean something is damaged — it’s your body’s way of alerting you to potential danger, not necessarily injury. That’s why JawSpace follows a biopsychosocial model of care — looking at how pain affects the three main areas: your body (biological), mind (psychological), and daily life (sociological).

We support your whole self including how you respond to pain, not just your symptoms.

✨ You’ll find:

• Relaxation and mindfulness exercises

• Daily check-ins to track mood and stress

• Encouragement and strategies on how to do things you enjoy, even on tough days enabling you to live your life around the pain rather than because of the pain.
  

⏳ How long should I try self-management before I need more?

Self-management works best when started early and used consistently. Most people feel better with these simple tools, especially when guided by an app like JawSpace. If you’ve been consistently using self-management strategies for at least 6-8 weeks and your symptoms aren’t improving or are getting worse, it may be time to reach out for additional support.

JawSpace is here to guide you — but sometimes, you might need:

• A referral to an orofacial pain specialist, oral medicine specialist, oral surgeon or neurologist.

• Support from a physiotherapist or pain specialist

• Help with stress, anxiety, or sleep from a psychologist or therapist.

You're not meant to do this alone — think of self-management as a first step, not the only step.

"Healing looks different for everyone. If what you’re doing isn’t helping, it’s okay to ask for more support."

🧷 What about splints, botox®, medication or surgery?

Self-management is the foundation — but sometimes, people also explore other treatments like:

• Splints (mouthguards) to reduce strain on the jaw and protect from toothwear.

• Botulinum toxin (e.g. Botox®) injections for certain types of muscle-related TMD.

• Medication (like anti-inflammatories or muscle relaxants) to help in the short term.

• Surgery in rare cases for specific arthrogenous types of TMD usually beginning with the most minimally invasive techniques such as arthroscopy or arthrocentesis

These options aren’t part of self-management, but they might be helpful in specific situations. You don’t need to decide on these alone — your care team can guide you. The JawSpace app has separate articles that explain each of these in more detail, so you can feel informed and confident when talking with your healthcare provider. 

The key thing to remember, however, is that good quality self-management such as that provided through JawSpace is the foundation stone on which any other treatment is built and provides more ‘bang for your buck’ with any other treatment that is needed after it has begun; that is to say other treatments have a greater chance of working better if you continue high quality self-management whilst you receive them.

References:

1. Durham, J. et al. (2016). Self-management programmes in temporomandibular disorders: results from an international Delphi process. J Oral Rehabil, 43(12), 929–936. https://doi.org/10.1111/joor.12448

2. Greene, C.S. (2010). Managing the care of patients with temporomandibular disorders: a new guideline for care. J Am Dent Assoc, 141, 1086–1088.

3. Dworkin, S.F. et al. (2002). A tailored self-care TMD treatment program. J Orofac Pain, 16, 48–63.

4. Story, W.P. et al. (2016). Self-management in temporomandibular disorders: a systematic review of behavioural components. J Oral Rehabil, 43, 759–770.

5. Alencar, F.G. Jr. et al. (2014). Patient education and self-care for jaw pain: comparing added pharmacologic treatment. J Oral Facial Pain Headache, 28, 119–127.

6. Raphael, K.G. et al. (2012). Sleep bruxism and myofascial TMD. J Am Dent Assoc, 143, 1223–1231.

7. Glaros, A.G. et al. (1998). Effect of parafunctional clenching on TMD pain. J Orofac Pain, 12, 145–152.

8. Laskin, D.M. & Greene, C.S. (1972). Influence of the doctor–patient relationship on placebo therapy for MPD syndrome. J Am Dent Assoc, 85, 892–894.

9. Durham, J. et al. (2015). Oro-facial pain and nutrition: a forgotten relationship? J Oral Rehabil, 42(2), 75–80.