Why posture causes jaw pain, and 6 basic jaw and neck exercises
The jaw moves in connection with the neck and shoulder muscles, so a long-standing forward head posture or hunched shoulders can lead to jaw pain. In Korea, the National Health Information Portal names a forward head posture, pushing the neck forward or to the side, and cradling a phone between the jaw and shoulder as contributing factors to temporomandibular disorder (TMD). The same material introduces 6 basic exercises that correct the posture of the tongue, jaw, neck and shoulders.
Key facts
| Posture-related biological factor | A forward head posture (source: KDCA National Health Information Portal) |
|---|---|
| Posture-related behavioral factors | Pushing the neck forward or to the side, hunching the shoulders, cradling a phone between jaw and shoulder, mouth breathing (source: KDCA National Health Information Portal) |
| Environmental factor | Excessive screen use (source: KDCA National Health Information Portal) |
| 6 basic exercises | Resting tongue position, jaw rotation exercise, neck stretching, neck stabilizing posture, neck exercise, shoulder posture (source: KDCA National Health Information Portal) |
| Exercise amount | 6 repetitions of each make 1 set, 6 sets a day, and no single exercise longer than 1 minute (source: KDCA National Health Information Portal) |
| Habits to avoid | Resting the chin on a hand, sleeping on your side (source: Seoul National University Hospital) |
How is posture related to jaw pain?
When a forward head posture goes on for a long time, the neck and shoulder muscles tense, and this tension carries over to the muscles around the jaw, so jaw pain and headache can appear together. Seoul National University Hospital's medical information also explains that neck and shoulder pain can accompany TMD.
The National Health Information Portal names a forward head posture as a biological contributing factor to TMD, and pushing the neck forward or to the side and hunching the shoulders as behavioral contributing factors. Seoul National University Hospital's medical information likewise describes bad posture as a factor that causes TMD, together with psychological stress and clenching.
Posture is a habit repeated for hours every day, so it does not change right away with short treatment. This is also why the National Health Information Portal sets jaw exercises to be done steadily in several sets a day and includes posture correction in the goals of physical therapy.
Which postures and habits strain the jaw?
The posture-related habits named by the National Health Information Portal, the National Health Insurance Service and Seoul National University Hospital are listed below. Checking the posture you stay in longest during the day makes it easier to find what to change.
- Pushing the head forward while looking at a monitor or phone
- Hunching the shoulders or sitting tilted to one side
- Cradling a phone between jaw and shoulder while talking
- Resting the chin on a hand with the elbow on the desk
- Sleeping on your side with one side of the face pressed down
- The habit of breathing through the mouth instead of the nose
What are the basic jaw and neck exercises introduced by the National Health Information Portal?
The National Health Information Portal advises doing six basic exercises as prescribed as exercise therapy for TMD. Repeating each exercise 6 times makes 1 set, and you do 6 sets a day; they can be done anywhere, but no single exercise should be done for more than 1 minute.
It is good to learn the exact movements from the pictures in the official material and the instructions given at the exam. If any movement makes the pain worse during exercise, stop and tell the clinician at the next visit.
- Learning the resting tongue position
- Jaw rotation exercise
- Neck stretching
- Neck stabilizing posture
- Neck exercise
- Correcting shoulder posture
How can I change my posture in daily life?
Raise the monitor close to eye level, and rather than lowering your head to the phone, try lifting your hand to bring it up toward your eyes. When sitting in a chair, put your hips in deeply, lean back and relax your shoulders.
For long calls, use earphones instead of cradling the phone on your shoulder. If you have a habit of resting your chin on your hand, practice noticing the moment your hand goes to your face. The National Health Information Portal names excessive screen use as an environmental contributing factor to TMD, so when looking at a screen for a long time, stand up now and then and loosen your neck and shoulders.
When driving too, not reclining the seat back too far and sitting with the back of your head close to the headrest can reduce the head jutting forward. While studying or working, try standing up at set intervals, rolling your shoulders back and taking a moment to relax the jaw.
What if jaw pain continues even after I fix my posture?
Correcting posture takes time, and inflammation of the jaw joint or muscle pain that has already developed may not be solved by posture alone. The National Health Information Portal lists, as goals of physical therapy for TMD, restoring good movement of the jaw and neck, correcting posture, and stretching and adjusting the force of the muscles attached to the jaw, and explains that the effect grows when combined with exercise therapy.
If neck and shoulder pain are severe along with the jaw pain, or your arm feels numb, other causes in the neck need to be checked. Have the dentist look at the jaw joint, and if needed discuss having the neck looked at together in rehabilitation medicine or orthopedics.
Common myths and facts
Myth: Jaw pain is a problem of the jaw alone and has nothing to do with neck and shoulder posture.
The National Health Information Portal names a forward head posture, hunching the shoulders and cradling a phone between jaw and shoulder as contributing factors to TMD.
Myth: The more jaw exercises you do, the faster you get better.
The basic exercise amount set by the National Health Information Portal is 6 repetitions of each movement, 6 sets a day, and each movement within 1 minute. The number and type of movements follow the prescription.
Frequently asked questions
Does a forward head posture lead to TMD?
A forward head posture is one of the contributing factors to TMD named by the National Health Information Portal. However, TMD arises from several overlapping factors, so not everyone with poor posture develops jaw pain. If jaw pain and neck pain occur together, manage both together. Recording how the jaw pain changes as you change your posture makes it easier to confirm the effect.
Does mouth breathing affect the jaw too?
The National Health Information Portal names mouth breathing as a behavioral contributing factor to TMD and lists allergic rhinitis as an environmental factor. If your nose is often blocked and you breathe through your mouth, having the nose checked at an ENT clinic may also help jaw care. If you often wake with a dry mouth from sleeping with it open, mention that at the exam.
Is sleeping on my side bad for the jaw?
Seoul National University Hospital's medical information lists sleeping on your side, together with resting the chin on a hand, as a habit that leads to TMD. Try changing pillow height and sleeping direction so that one jaw is not pressed for a long time. If only one side of the jaw is stiff in the morning, check whether you spend a long time lying on that side.
When in the day should I do the basic jaw and neck exercises?
The National Health Information Portal explains that the basic jaw exercises can be done regardless of place. Splitting the 6 sets a day into morning, noon and evening and fitting them into daily life makes it easier to keep up. If the pain grows during exercise, stop and tell the dentist.
Can teenagers also get jaw pain from posture?
The National Health Information Portal explains that the signs and symptoms of TMD increase from the teens to the thirties. For teenagers who spend a long time with their heads bowed over studying or phone use, check posture habits early, and if jaw pain develops, get a dental exam. You can start by fitting the desk and chair height to the body.
Related topics
References
- KDCA National Health Information Portal: Temporomandibular Disorder
- NHIS Non-covered Services Information: Temporomandibular Disorder
- Seoul National University Hospital N Medical Information: Preventing Temporomandibular Disorder
- Seoul National University Hospital N Medical Information: Temporomandibular Disorder