Does your jaw click when you chew? Does it hurt to yawn, or feel stuck when you open your mouth wide? You might have a problem with your TMJ. That stands for temporomandibular joint. It is the small hinge that connects your jawbone to your skull, right in front of your ears.
TMJ problems are more common than most people think. According to a 2023 clinical practice guideline published in The BMJ, temporomandibular disorders are the second most common cause of chronic musculoskeletal pain, right after low back pain. They affect an estimated 6 to 9 percent of adults worldwide (Busse et al., BMJ, 2023). That is millions of people dealing with jaw pain, clicking, and headaches every day.
The good news is that most cases get better with simple, conservative care. Let’s look at what causes TMJ pain and what actually helps.
What Causes TMJ Dysfunction?
Think of your jaw joint like a door hinge. If the hinge is lined up correctly, the door swings smoothly. If it is bent or worn, the door sticks and squeaks. Your jaw works the same way.
TMJ pain can come from several things: clenching or grinding your teeth at night, arthritis in the joint, a jaw injury, or tight, overworked muscles around your face and neck. Stress is a big factor too, since many people clench their jaw without even noticing when they are anxious or focused.
Is Your Phone Making Your Jaw Pain Worse?
Here is something that surprises a lot of people: your neck posture affects your jaw. When you look down at a phone or computer for hours, your head drifts forward. That forward head position pulls on the muscles connected to your jaw and changes how your bite lines up.
A 2023 cephalometric study in Pain Research and Management found that people with TMJ joint pain had significantly more forward head posture than people without jaw pain, and the posture problem got worse as the TMJ symptoms got worse (Xiao et al., Pain Res Manag, 2023). A newer 2026 study out of Turkey backed this up, finding that heavy smartphone use was linked to TMJ symptoms through its effect on head posture and jaw muscle tension in college students (Güzel et al., Medicine, 2026). If you have already read about tech neck on this blog, this is the same posture problem showing up in a different part of the body.
How Do You Know If You Have TMJ Dysfunction?
Common signs include clicking or popping when you chew, jaw pain that spreads to your ear or temple, headaches, a jaw that locks or gets stuck, and soreness in the morning from nighttime grinding. Some people also develop neck and head pain alongside their jaw symptoms, since the muscles in this area are so closely connected. If your jaw pain started after a car accident or a blow to the face, it is worth mentioning to whoever is treating you, since whiplash injuries can also strain the jaw joint.
Simple Exercises You Can Do Right Now
A 2023 systematic review in the Journal of Clinical Medicine found that combining stretching exercises with manual therapy techniques produced the best results for reducing TMJ pain and improving jaw function (González-Sánchez et al., J Clin Med, 2023). Try these two moves daily:
Gentle jaw stretch: Slowly open your mouth about halfway, hold for five seconds, then close. Repeat ten times without forcing it.
Chin tucks: Sit up straight, gently pull your chin straight back like you are making a double chin, and hold for five seconds. This helps correct the forward head posture linked to jaw pain.
How to Prevent TMJ Pain Going Forward
Take breaks from your phone and screen to check your posture. Try to keep your head stacked over your shoulders instead of jutting forward. Avoid chewing gum constantly, since it overworks the jaw muscles. If you clench your teeth at night, ask your dentist about a mouthguard. Managing stress through breathing exercises or short walks can also cut down on daytime clenching.
The Bottom Line
TMJ pain is common, and in most cases it is not a sign of anything dangerous. It usually responds well to conservative approaches like stretching, posture correction, stress management, and manual therapy. A 2023 network meta-analysis published in Chiropractic and Manual Therapies found that manual therapy ranked as one of the most effective options for reducing pain in myofascial TMJ disorders, which make up about 42 percent of all TMJ cases (Menéndez-Torre et al., Chiropr Man Therap, 2023).
If jaw pain is sticking around, a good next step is a proper evaluation. Chiropractic care, physical therapy, and dental evaluation are all reasonable places to start, often used together for the best results.
Sources & Further Reading
- Busse, J.W., et al. “Management of chronic pain associated with temporomandibular disorders: a clinical practice guideline.” BMJ, 2023. https://doi.org/10.1136/bmj-2023-076227
- González-Sánchez, B., et al. “Temporomandibular Joint Dysfunctions: A Systematic Review of Treatment Approaches.” Journal of Clinical Medicine, 2023. https://doi.org/10.3390/jcm12124156
- Menéndez-Torre, Á., et al. “Effectiveness of deep dry needling versus manual therapy in the treatment of myofascial temporomandibular disorders.” Chiropractic & Manual Therapies, 2023. https://doi.org/10.1186/s12998-023-00489-x
- Xiao, C.Q., et al. “Do Temporomandibular Disorder Patients with Joint Pain Exhibit Forward Head Posture? A Cephalometric Study.” Pain Research & Management, 2023. https://doi.org/10.1155/2023/7363412
- Güzel, H.Ç., et al. “Smartphone addiction and temporomandibular disorders among university students.” Medicine (Baltimore), 2026. https://doi.org/10.1097/MD.0000000000047931
