Quick Answer: The best TMJ ear pain relief exercises include controlled jaw opening, tongue-to-roof positioning, resisted jaw movements, side-to-side jaw glides, and gentle neck stretches. These exercises help relax the jaw muscles, reduce strain, and relieve ear pain caused by temporomandibular joint (TMJ) dysfunction.
Why TMJ Causes Ear Pain
The temporomandibular joint (TMJ) connects your jawbone to your skull. Because this joint is located close to the ear, irritation or tension in the TMJ often leads to referred pain that feels like it’s inside or around the ear.
Common symptoms of TMJ dysfunction include:
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Ear pain or pressure without infection
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Jaw clicking or popping
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Headaches, especially around the temples or behind the eyes
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Tightness in the neck and shoulders
Left untreated, TMJ issues can worsen over time, interfering with chewing, talking, and even sleeping. Targeted TMJ exercises can relieve pressure, improve mobility, and reduce associated symptoms such as headaches.
The 5 Best TMJ Ear Pain Relief Exercises
1. Controlled Jaw Opening
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Place your tongue gently on the roof of your mouth.
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Slowly open your mouth as far as comfortable without pain.
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Hold for 3–5 seconds, then close slowly.
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Repeat 8–10 times.
Helps train the jaw to move smoothly without putting stress on the joint.
2. Tongue-to-Roof Relaxation
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Keep your tongue lightly pressed against the roof of your mouth just behind your front teeth.
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Hold this position for 1–2 minutes while breathing deeply.
This simple posture helps relax the jaw muscles and decrease tension contributing to ear pain.
3. Resisted Jaw Movements
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Place your hand under your chin.
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Try to open your mouth slowly while applying gentle resistance with your hand.
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Hold for 5 seconds, then relax.
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Repeat 5–8 times.
Builds strength in the jaw muscles, reducing instability that can irritate the TMJ.
4. Side-to-Side Jaw Glides
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Place a thin object (like a popsicle stick) between your teeth.
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Slowly move your jaw side to side while keeping the stick steady.
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Progress by stacking two sticks as mobility improves.
Improves lateral jaw movement and decreases stiffness.
5. Gentle Neck Stretch
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Sit tall and slowly tilt your head to one side, bringing your ear toward your shoulder.
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Hold 20–30 seconds, then switch sides.
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Repeat 2–3 times per side.
Eases tension in the neck and shoulders, which often contribute to TMJ-related ear pain.
How Often Should You Do TMJ Exercises?
For best results, perform these exercises 1–2 times per day. Be consistent, but don’t force movements that cause sharp pain. Relief may be gradual—most people notice improvement after a few weeks of steady practice.
Other Tips for TMJ Ear Pain Relief
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Heat therapy: A warm compress on the jaw relaxes tight muscles.
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Good posture: Avoid slouching, which increases strain on the TMJ.
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Jaw awareness: Don’t clench your teeth or chew gum excessively.
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Stress reduction: TMJ pain often worsens with stress-related clenching or grinding.
If your symptoms also include frequent headaches, these exercises combined with posture training can be especially effective.
When to See a Professional
If ear pain or jaw discomfort persists for more than two weeks despite exercises and self-care, it may be time to seek expert help. A physical therapist can assess your jaw mechanics, muscle imbalances, and posture to create a personalized treatment plan.
At Empower U, our physical therapy services address TMJ dysfunction with one-on-one care, hands-on techniques, and customized exercise programs to restore comfort and function.
The Bottom Line
TMJ dysfunction can cause frustrating ear pain, jaw tightness, and even headaches—but the right exercises can bring relief. By practicing controlled jaw openings, tongue-to-roof positioning, resisted jaw movements, side-to-side glides, and gentle neck stretches daily, you can ease tension and improve TMJ function.
If your symptoms don’t improve or keep returning, Empower U in Sioux Falls, Austin, and Omaha is here to help you find long-term relief and restore pain-free movement.
Book your consultation with The Empower U today and get expert care, personalized guidance, and a plan that puts your game—and your health—first.
