6 pillows for TMJ (Jaw Clenching, Bruxism, Teeth Grinding)

Most of us do not realize that our rows of teeth should not touch each other unless they touch gently when chewing. The muscles of the face and neck become tired and painful when the teeth are together, or the chin is tense for some time.

Headaches in the morning and evening, difficulty chewing, neck pain, and pain in the muscles of the face are the most common symptoms.

TMJ is a functional disorder in which there is inflammation between the jawbone and cheeks, leading to severe discomfort. Anyone from 2 to 60 years can have TMJ. People with this situation will know that this is the highest level of discomfort ever and that it determines and affects how you eat and, most importantly, sleep.

Science and technology have kept this set of people in mind and wanted to see people reach their maximum comfort, so it is now possible to purchase special treatment pillows that help reduce and relieve pain. Here is the list of the best TMJ pillows below.

Picking the Right TMJ Pillow

You can try which pillow seems to be the best for you and put yourself in a better sleep mode. While all pillows are good choices, look at the options for yourself and choose the best quality at a good price.

1) PureComfort – Side Sleeping Pillow

This pillow is a stunning product of pure comfort that provides support and PureComfort TMJ pillow is the only pillow that is specifically made for TMJ and rated 4 or more stars on Amazon

The product is made of memory foam, but it does not produce the chemical odors that are usually attributed to memory foam. In addition, the product is designed to be hypoallergenic and has soft bamboo cover to ward off dust mites.

The PureComfort Side Pillow improves the overall sleep quality of users by reducing the pressure in the jaw and skull in each session. However, if the recipient is not satisfied with the product, they can quickly request a refund or request a free trial.

Enthusiastic Amazon review: “This pillow has been so helpful for not only my bruxism but also giving my ear piercings some space while on my side! I wish I had learned about this pillow years ago!! Also their customer service is top notch and reached out to make sure I was satisfied with my pillow!”

2) loft pillow For TMJ.

This 3″ loft pillow is very comfortable. There is also a smaller and larger cervical support, so you can always get the right amount of support and alignment. You can even get an insert at the time of purchase, which will allow you to customize the height of the pillow. 

3) Core Products Cervical Pillow

This pillow significantly relieves TMJ pain in the chin and surrounding muscles. You may notice it after the first week of use! Some clients also reported improvements in headache and jaw displacement.

The divot provides support. It helps prevent you from sleeping on your stomach in the middle of the night, with your head turned to the side. In this way, it encourages you to sleep on your back or on your side, not on your stomach, because you want to deviate from doing so if you have problems with your chin.

As with all the products we find, there are also disadvantages, not just advantages.

If someone tries to sell you the product, the only thing you can be positive of: be careful! If it sounds “too good to be true,” it’s probably a scam.

For some users, some raised parts of this pillow may be too high. If so, do not worry, because you can still flip the pillow to get a shorter height, if necessary.

Enthusiastic Amazon review: “This pillow is very well made. I have TMJ and am a side sleeper. It is recommended to sleep on my back & the design of this pillow helps me make the transition. When I do sleep on my side I use the sides of the pillow as recommended which keeps the pressure off my jaw. This pillow is helping with my neck pain also as it aligns the cervical spine.”

4) Accutrig TMJ Relief Pillow

Let’s be very clear: this “TMJ pillow” is more like a device of “exercise on the floor” than a pillow.

For those who have a limited budget and are looking for cheaper alternatives.

If you, like me, are skeptical about these cheap prices/products, which can be great when you’re in a hurry for money, but you think they will never work, give this a second thought.

For those who have ever experienced physical therapy — it is very similar to the device you use at home; you just lie on the floor, head on the device to relieve tension and/or stretching. I think you can use it as a pillow in your bed if it’s comfortable enough for you.

Enthusiastic Amazon review: “I always wake up with incredibly stiff shoulders, neck, and an aching jaw, leading to a ton of pain during the day. Just a few minutes lying on this thing relaxes all the muscles and is immensely helpful. Highly recommend for anyone suffering, especially with TMJ Pain. Device is also well made and very easy to use and travel with. Worth a try!”

5)MARNUR Cervical Pillow

If you are suffering from TMJ problems, then you may have tried some pillows or different methods to get rid of pain and make sleep easier and more comfortable. The pillows I choose and compiled are worth it, what money they spend, I think if you have this so far, it could mean that you are ready to try most of anything.

Enthusiastic Amazon review: “Was surprised how well I liked this pillow. I find I have had excellent sleep since I received it and been sleeping through the night. With in two days my neck stopped hurting and I stopped grinding my teeth. I didn’t actually know that sleeping through the night was an issue for me until I using this new one and I feel the difference in my sleep. This pillow wraps around your head and cradles it. It’s got great support and the pillow is nice and soft so I feel like my head is supported, but not laying on a brick like some contour pillows. It’s like a mushy marshmallow that still supports your neck completely. No headaches, no stiffness. The high quality of this pillow seems durable and the cover is very soft, so you can use it with or without an actual pillow covering. I choose to use satin pillow covering which works perfect and feels so nice while sleeping. I would definitely purchase again. Now, go ahead and try one!”

6)LumaLife Luxe Low Profile Orthopedic Cervical Pillow

This Lumalife Luxury product is an orthopedic cervical pillow that can work wonders in helping your TMJ achieve better sleep quality.

Made from 100% latex foam, this pillow features a removable Tencel cover with a zipper for a sweat-free night.

It has a unique design that promotes sleep on the back, reduces stress on the chin, and significantly reduces the possibility of grinding teeth. In addition, this ergonomic contour shape eliminates wrinkles caused by sleep lines.

Enthusiastic Amazon review: “THIS! As someone who has suffered from TMJ headaches, I’m thrilled that I found a pillow that helps me sleep AND wake up without that dreaded TMJ headache pain. It cradles my head and jaw in the most perfect way. I’ve used it for two weeks and have not had a headache! Not a single one! If you have TMJ headaches, try this! Do yourself a favor and enjoy life again!!”

read also: 5 Best night guard for teeth grinding & TMJ

What is the Best Sleeping Position for TMJ 

1. On Your Back

If you have TMJ, sleeping on your back is the best sleeping position for keeping your head and neck aligned, and it reduces the likelihood that your jaw is tight or wearing down your teeth while you are asleep. If your back feels unnatural when you sleep, try to train your body to fall asleep (and stay asleep) in this position, so you wake up feeling good, rested and pain-free.

2. On Your Side

Keeping your hands under the head or pillow can also damage the overall health of the chin and can increase pain. The head and neck are not aligned, so the symptoms of TMJ and pain are likely to erupt in the morning.

3. On Your Stomach. 

Sleeping on your stomach can be said to be the worst sleeping position for patients who are diagnosed with TMJ. Not only does the spine align out of the bumps, it also makes it easy for you to put pressure on your chin, causing the teeth to grind or causing your jaw to squeeze your chin.

Best TMJ Exercises for Pain Relief

Once the pain is much better, you can actually perform some exercises to help strengthen your muscles, trying to prevent the return of TMJ pain. These types of exercises should not be painful. Speak to your health care provider about this before you begin a new TMJ routine.

Resist oral opening: Put a thumb or 2 fingers on the chin, then slowly, gradually open the chin, and gently press the chin upwards with the thumb. Press and hold for 3 to 6 seconds.

Resist silence

Put your chin on your thumb, as well as your 2 index fingers on the ridge between your mouth and chin, and also on the bottom of the chin. Gently press your chin while closing your mouth.

Tongue upwards

Slowly, slowly, close your mouth while trying to keep your tongue in contact with the top of your mouth.

Jaw movement from side to side:

Place an object about ¼-inch-thick between the front teeth. Gradually move your chin to the sides.

Front jaw movement:

Place an object about ¼-inch-thick between the front teeth, then move the jaw forward so that the lower teeth move in front of the upper teeth. Increase the thickness of the object when the exercise becomes easier.

A self-stretching exercise is carried out in three steps.

a. Heat pack applied to the face.

b. Two fingers inserted behind the lower front teeth, while the thumb grabs the lower chin and pulls the lower jaw forward.

c. Full stretching is done by pulling down the jaw while continuing to pull forward.

TMD (Temporomandibular Joint Disorders) Sleeping Quick Tips

Sometimes it is not enough to sleep in the right position, because it is just too difficult to relax, with the pain distracting you. Here are some tips for sleeping and tips for sleeping without TMJ-adapted techniques to help you solve your problem.

Strange, we know, but if your tongue pushes your front teeth, when you rest, you may have to retrain it. The rest of the proper tongue should separate the teeth and relax the chin.

A little light yoga before bedtime, especially a routine designed for neck pain and ATM relief, can really help you relax. The pose of “Superman” is a good starting point. If you are not sure whether yoga is right for you, consult your doctor first.

TMD are exacerbated by stress, which can lead to increased stiffness of the teeth and muscle tension… This, in turn, leads to more stress. Break the cycle by finding something to relax you.

Arm position: If your chin is pressed on your arm or your loved one’s arm while sleeping, you can put pressure on your chin and joints. By changing your sleeping position, you can provide relief.