Jaw pain can make simple things like eating, talking and yawning feel harder than they should be. Many people casually call it “TMJ”, short for the temporomandibular joint – the small hinge in front of the ear that lets your jaw open, close and move sideways. Problems affecting this joint and the surrounding muscles are grouped under temporomandibular disorders, or TMD.
At Morley physiotherapy, we regularly see people who have lived with jaw pain for months – sometimes years – not realising that most cases respond well to focused, non-surgical treatment. With the right combination of hands-on physiotherapy, behaviour changes and supportive dental input, jaw pain can settle faster than you might expect.
What does TMJ pain feel like?
TMD can present in several different ways. Common symptoms include:
- aching or tenderness in front of the ear
- jaw tightness or stiffness
- clicking, grinding or popping noises
- headaches or facial pain
- difficulty chewing or opening wide
- neck pain or ear discomfort with no obvious cause
- a sense that the jaw is “tired” or slightly off-centre when opening
These patterns often improve once the joint and surrounding muscles are assessed and guided through the right treatment. At Morley physiotherapy, we look at the whole system – jaw, neck, posture and habits – to understand why symptoms are occurring and how to settle them.
Why does the jaw joint get irritated?
There is usually more than one factor behind TMD. Frequent contributors include:
- teeth grinding or clenching, especially at night
- habits such as chewing gum, nail biting or holding the phone between shoulder and jaw
- extended screen time with a forward head posture
- stress, tension and poor sleep
- mild to moderate arthritis in the joint
- past dental procedures or trauma
- muscle imbalance around the jaw, neck or upper back
A local clinic such as physio Morley can help identify which of these triggers apply in your case, then collaborate with your dentist or GP if extra investigation or splint therapy is needed.
Bite guards: what they do and what they do not do
Bite guards, also called occlusal splints, are custom plastic devices that sit over your upper or lower teeth. Dentists prescribe them to reduce excessive strain on the jaw joint and protect teeth from grinding.
Research shows that splints can:
- reduce TMD-related pain
- improve jaw opening
- minimise tooth wear
- reduce night-time clenching in certain users
However, current evidence also tells us that splints are not clearly superior to conservative physiotherapy on their own. They are most effective when paired with:
- jaw awareness training
- reduction of aggravating habits
- targeted exercises
- hands-on physiotherapy
In other words, a bite guard helps manage loads on the joint, but the long-term improvements come from retraining how the jaw and neck move during everyday life.
How manual therapy helps a stiff or painful jaw
Physiotherapy plays a major role in restoring pain-free jaw movement. A Morley musculoskeletal physio will assess your joint mechanics, muscle tension, posture and movement patterns, then tailor a plan that may include:
- gentle joint mobilisation to improve the smooth glide of the TMJ
- soft tissue massage of the jaw, face and neck muscles
- dry needling to decrease muscle tension and trigger points
- specific jaw and neck exercises to restore normal movement
- posture and ergonomic adjustments for work or home
- electrophysical modalities where appropriate (e.g., ultrasound or TENS)
- guidance on when to modify diet, workloads and stress levels
Systematic reviews show that manual therapy and exercise can reduce TMD pain and improve mouth opening, particularly when combined with personalised education. Many people notice steady improvements within a few weeks of consistent treatment.
Bite guards, hands-on care and habits
| Approach | What it is | Often most helpful for | Who usually provides it |
|---|---|---|---|
| Bite guard | Custom plastic splint worn over upper or lower teeth | Heavy grinding, tooth wear, night-time clenching | Dentist or specialist prosthodontist |
| Manual therapy | Hands-on joint and muscle treatment plus exercises | Stiff or painful jaw, clicking with movement, neck pain | Physiotherapist with TMJ training |
| Home habits | Jaw posture, diet changes, simple exercises, stress care | Mild to moderate pain, flare management, long-term care | Guided by dentist or physiotherapist |
Everyday habits that calm a sore jaw
Daily choices have a significant impact on TMJ symptoms. Helpful self-care strategies include:
- choosing a softer diet during flare-ups
- avoiding chewing gum or hard, chewy foods
- breaking food into smaller bites
- avoiding nail or pen biting
- using heat for stiff muscles or ice for inflamed areas
- maintaining relaxed jaw posture (“lips together, teeth apart”)
- performing simple jaw relaxation drills and controlled opening exercises
- reducing long periods of forward-head posture at the desk
After searching for a physio near me and booking with someone experienced in TMJ care, you’ll receive a personalised home routine suited to your symptoms and lifestyle.
Stress, sleep and night-time clenching
Stress and poor sleep are major amplifiers of TMJ pain. Many people clench more when they’re under pressure, often without realising it.
Helpful strategies include:
- brief breathing breaks throughout the day
- regular movement to reset posture
- a consistent wind-down routine before sleep
- avoiding late caffeine
- keeping devices out of the bedroom to promote better sleep quality
If night-time clenching remains strong, a dentist-fitted bite guard paired with daytime jaw awareness training can help break the cycle. Physiotherapy can also address neck stiffness and muscle overactivity that contribute to unconscious clenching.
When jaw pain needs a closer look
Jaw pain is usually manageable, but certain symptoms require prompt review:
- jaw locking (open or closed)
- inability to open the mouth properly
- new bite changes
- numbness
- recent trauma
- unexplained weight loss
- persistent or worsening pain despite conservative care
Your GP or dentist can rule out uncommon causes, while a physiotherapist can assess how the neck, posture and jaw mechanics interact.
If you’re also dealing with neck or shoulder pain from training or work, a clinic offering sports physiotherapy as well as TMJ care can help link these areas together so your whole system moves with less strain.