Tight Jaw or TMJ Pain? Here’s How to Ease It Naturally in Burnaby Heights

Do you ever catch yourself clenching your jaw or notice it feels tight by the end of the day (especially when things get busy)?

You’re not alone. Jaw tension and TMJ (temporomandibular joint) discomfort are more common than most people realize. With busy schedules it's not unusual to feel tension building in your body, and your jaw is often one of the first places to show it. If you've noticed tightness when you wake up, jaw pain when chewing, or even headaches that seem to start near your temples, your TMJ might be a good place to look. With the right awareness and gentle chiropractic care here in Burnaby Heights, you can ease that tension, restore better movement, and feel more comfortable in your day-to-day life.

Why does jaw pain happen?

Your jaw is part of a complex system involving muscles, joints, and nerves that connect through your head, neck, and shoulders. When that balance gets disrupted, whether from clenching, posture habits, past injuries, or even breathing patterns, it can lead to irritation or tightness around the TMJ.

Common contributors include

• Jaw clenching or teeth grinding (often without realizing it)

• Forward head posture from desk or screen time

• Neck and shoulder tension that pulls on jaw muscles

• Previous dental work or jaw injuries

• Stress or shallow breathing patterns

Understanding why your jaw feels tight is the first step toward easing it.

Common symptoms include:

• Jaw pain or tightness

• Clenching your jaw while sleeping

• Clicking, popping, or locking when opening your mouth

• Headaches or ear pain

• Facial soreness

• Neck and shoulder tension

Simple things you can do at home

Jaw & Posture Check-In

Take a moment to notice how your jaw feels right now.

Head Position

Slouching forward strains your jaw and neck muscles.

Tongue Position

Your tongue should rest lightly on the roof of your mouth. Not pressing, just resting.

Jaw Relaxing Belly Breathing

Inhale through the nose with lips sealed and jaw relaxed. Feel a 360 degree expansion through the rib cage.

Exhale through the mouth while gently dropping your jaw.

Soften Muscles Through Entire Face

Softening all the muscles in your face helps release built-up tension, reduces strain on your jaw, and supports more comfortable movement throughout your head and neck.

Small awareness checks like this throughout the day can help your jaw relax, improve breathing, and reduce overall tension.

Practice Gentle Movement With These Simple Jaw Exercises

Check in with your jaw and give it some gentle movement throughout the day:

Tongue-On-Roof Jaw Open – Rest your tongue lightly on the roof of your mouth, just behind your front teeth, and slowly open your jaw. Then hold at the bottom for 5 seconds. Repeat 5–10 times to gently activate and relax the jaw muscles.

Neck & Shoulder Rolls – Roll your shoulders up, back and down. After a few times with them gently tilt your head side to side and forward to back allowing tension in your neck and upper shoulders to release.

Soft Jaw Massage – Using your fingertips, gently massage the muscles around your temples, below your cheekbones, and through the side of your jaw. Apply light pressure in small circles for 30–60 seconds or hold a spot and open and close the mouth. This encourages relaxation and increases blood flow.

How chiropractic care can help TMJ issues

Chiropractic care takes a whole-body approach to TMJ concerns. Rather than focusing only on the jaw itself, your chiropractor looks at how the surrounding joints and muscles like those in the neck, shoulders, and upper back may be contributing to the problem.

Gentle adjustments and soft tissue techniques can help:

• Improve mobility through the neck and jaw

• Reduce muscle tension and nerve irritation

• Promote better alignment and movement patterns

• Support relaxation and balanced function

When the jaw can move the way it’s meant to, the surrounding muscles don’t have to work as hard. This means less tightness and discomfort. I can also recommend tools like the Myo Munchee or specific exercises to help retrain the muscles involved.

Finding TMJ Relief in Burnaby Heights

TMJ pain can be frustrating but it’s also very treatable with the right approach. Whether your goal is to reduce discomfort, improve movement, or simply feel more relaxed, chiropractic care offers a safe and natural way to help your jaw (and the rest of your body) work in harmony.

If you’re in the Burnaby Heights area and have been dealing with jaw tightness or TMJ discomfort, we’d be happy to help you find relief and restore balance naturally.

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