Posted: June 1, 2024
Poor posture and improper ergonomics have become all too commonplace. These intense deviations from the healthy movement our bodies need often lead to various health issues. One such issue is temporomandibular joint (TMJ) disorder, a condition affecting the jaw joint and muscles controlling jaw movement. While you may not think about your jaw muscles often, the tension and discomfort TMJ disorder can impart can really diminish your quality of life. We’re here to help you understand how posture and ergonomics play a crucial role in managing and preventing temporomandibular joint disorder (TMD) symptoms.
The Connection Between Posture and TMJ Disorder
The way you sit, stand, and move can directly affect your jaw health. Poor posture, especially forward head posture, places additional strain on the neck and jaw muscles. When you consistently tilt your head forward, the muscles connected to your jaw, such as the sternocleidomastoid and scalene muscles, become tight and overworked. This tension can radiate to your jaw, leading to pain and discomfort associated with TMJ disorder.
Slouching or hunching over can exacerbate these issues by causing the upper back and shoulder muscles to tighten. This muscle tension often extends to the jaw, increasing the strain on the TMJ. Over time, this can lead to more severe symptoms, including headaches, jaw pain, and limited jaw movement.
The Role of Ergonomics in TMJ Health
An improperly set up workspace can force you into poor postural habits. For example, a computer screen that is too low can cause you to tilt your head forward, while a chair without proper lumbar support can encourage slouching. Both scenarios lead to increased strain on the TMJ. Additionally, repetitive movements, such as frequently turning your head to look at different screens or documents, can strain the neck and jaw muscles, exacerbating TMJ symptoms.
Strategies for Improving Posture and Ergonomics
So what can you do in terms of your posture to improve your TMJ pain and discomfort? From optimizing your workstation to regular breaks, here are five quick and easy life changes that can make all the difference.
Maintain Proper Sitting Posture
- Sit Upright: Ensure your back is straight, shoulders relaxed, and ears aligned with your shoulders. Your feet should be flat on the floor.
- Support Your Spine: Use a chair that supports the natural curve of your spine. Consider a lumbar roll or cushion for added lower back support.
Optimize Your Workstation
- Monitor Height: Position your computer monitor at eye level to avoid tilting your head up or down. Keep the screen about an arm’s length away.
- Keyboard and Mouse: Place your keyboard and mouse so your elbows are at a 90-degree angle and your wrists are neutral. Ergonomic keyboards and mice can help reduce strain.
- Desk Height: Your desk should allow your forearms to rest comfortably parallel to the floor while typing.
Take Regular Breaks
- Move Frequently: Stand up, stretch, and walk around regularly to reduce muscle tension and promote circulation.
- Stretch: Perform gentle neck and shoulder stretches throughout the day to relieve upper body tension.
Invest in Adjustable Furniture
- Adjust Your Chair: Use a chair with adjustable features, such as seat height, backrest tilt, and armrests, to customize your seating position.
- Consider a Sit-Stand Desk: Alternating between sitting and standing positions can help reduce the strain on your jaw.
Be Mindful of Your Posture
- Stay Aware: Regularly check your posture whether you’re sitting, standing, or walking.
- Exercise: Incorporate exercises that strengthen the muscles supporting good posture, such as yoga, Pilates, and core strengthening exercises.
Scheduling a Consultation
Managing TMJ disorder effectively involves more than just medical treatment. While professional treatment can have significant benefits for many patients, those improvements are often not long-lasting without the proactive lifestyle changes to go with them. By improving your posture and ergonomics, you can begin to alleviate TMJ symptoms and make strides toward improving your overall quality of life. For more information or to schedule a consultation, contact our office via our contact form or by calling 403-407-5730.
*all procedures performed at our practice by a general dentist
