TMJ neck pain: causes, treatments, and exercises to get relief

If you have persistent neck pain, your jaw might be playing a bigger role than you think. The temporomandibular joint (TMJ) is the hinge on both sides of your face that lets you talk, chew, and yawn. It’s closely connected to the muscles and nerves in your neck. 

This is why TMJ pain doesn’t just affect your jaw. It can also trigger neck stiffness, headaches, and muscle strain, as people may unconsciously adjust how they hold their head and neck to avoid jaw pain, says Sam Mink, PT, DPT, a physical therapist at Hinge Health. 

Although TMJ neck pain can be a pain in the, well, neck, simple strategies can help you manage symptoms of both jaw and neck discomfort. Read on for more information about the link between the TMJ and neck pain and effective ways to find relief — especially with exercises recommended by Hinge Health physical therapists.

What is TMJ?

Many people use the term “TMJ” when referring to jaw pain, but TMJ actually stands for the temporomandibular joint — the hinge-like joint on both sides of your face, just in front of your ears. “The TMJ is the joint that opens and closes your mouth,” explains Dr. Mink. It connects your jawbone (mandible) to your skull and allows you to talk, chew, and yawn.

When people experience jaw pain or dysfunction, they’re actually referring to a temporomandibular joint disorder (TMD). “TMDs encompass different things that can cause pain in your TMJ,” explains Dr. Mink. “They often lead to symptoms like jaw pain, clicking or popping sounds, difficulty opening or closing your mouth, and discomfort in surrounding areas like your neck and shoulders.”

Can TMJ disorders cause neck pain?

Yes, absolutely. Your jaw and neck are closely connected by muscles and nerve pathways. Tension or dysfunction in the TMJ can radiate downward and affect the neck. “A lot of times, if people have TMJ pain, they are also having neck pain or some kind of issue there,” explains Dr. Mink. “Neck pain can cause TMJ pain, and TMJ pain can cause neck pain.” 

Here are a few key ways that TMDs can contribute to neck pain. 

• Muscle tension and strain. The muscles that control jaw movement work in coordination with your neck muscles. If your jaw is overworked due to clenching, grinding, or prolonged postures, it can create extra strain in your neck.

• Postural changes. People with TMJ pain may unknowingly adjust how they hold their head or neck to reduce jaw pain. Over time, these changes can put extra stress on neck muscles and contribute to soreness.

• Nerve connections. The TMJ shares nerve pathways with structures in your face, head, and neck. Irritation in one area can sometimes trigger pain in another — a phenomenon known as referred pain. This is why some people with a TMD can experience headaches, ear pain, or neck pain without realizing the source is their jaw.

Symptoms of TMJ neck pain

If TMJ dysfunction is contributing to your neck pain, you may notice:

• Stiffness in your neck and jaw

• Pain that radiates from your jaw to neck and shoulders

• Tenderness or tightness in your jaw, neck, or upper back

• Clicking or popping sounds when opening or closing your mouth

• Headaches or ear pain accompanying neck discomfort

Targeted exercises can help improve mobility and reduce stiffness in both your jaw and neck. “One of the main reasons people develop TMJ pain is from stiffness in the muscles around the jaw,” says Dr. Mink. “Getting those muscles to move, allowing blood to flow, and releasing that tension helps you move your jaw the way you need to, which helps pain in areas like your neck.”

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent and relieve TMJ neck pain

If TMJ dysfunction is contributing to your neck pain, it’s important to address both your jaw and neck to ease discomfort. 

• Try physical therapy and targeted exercises. Targeted exercises play a key role in relieving stiffness, improving blood flow, and promoting better jaw and neck function. “To really treat TMJ pain, we also have to focus on the neck and shoulders,” says Dr. Mink. You can either do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Change positions throughout the day. While there’s no such thing as perfect posture, certain positions — like rounding your shoulders while working at a computer — can contribute to TMJ neck pain. This posture often forces you to jut your chin forward, which can strain your jaw and neck muscles. Instead of trying to maintain a single "ideal" posture all day, focus on changing positions frequently. “We don’t expect people to avoid any position altogether, but changing positions frequently throughout the day helps a lot,” says Dr. Mink. 

• Reduce teeth grinding. “Teeth grinding is a big contributor to TMJ pain, so it can affect your neck, too,” says Dr. Mink. During the day, try to keep a small gap between your upper and lower teeth to relax your jaw. If you suspect nighttime grinding, a mouthguard may help. “You may not know if you grind your teeth at night, so it may be worth trying a mouthguard to see if it makes a difference,” Dr. Mink adds. If you're unsure, a dentist can help determine whether a mouthguard is right for you.

• Try soft foods. If chewing exacerbates your symptoms, stick to softer foods as your jaw and neck heal. Foods such as smoothies, mashed potatoes, steamed vegetables, eggs, yogurt, and cottage cheese can minimize strain and help your pain calm down. 

• Apply heat or ice. Heat helps relax tight neck muscles, while ice is better for reducing inflammation and numbing pain. “Both are good options, but if you have muscle stiffness, heat is usually more effective,” advises Dr. Mink. 

• Practice relaxation techniques. Stress and tension often contribute to TMJ-related pain. Techniques like diaphragmatic breathing, mindfulness practices, meditation, and progressive muscle relaxation can help relieve muscle tightness.

• Experiment with your sleep position. There’s no single perfect way to sleep, but how you sleep can impact jaw and neck tension. If you wake up with pain, it may be worth trying a different position. Sleeping on your back often helps keep your head, neck, and spine in a comfortable position, which may reduce strain on your TMJ and surrounding muscles. If you prefer side sleeping, using a supportive pillow to keep your neck in line with your spine may help. Stomach sleeping is by no means bad if it’s comfortable for you, but it can contribute to neck and jaw discomfort for some people since it requires your head to be turned to one side for long periods. 

PT tip: Pay attention to jaw tension 

“If you have neck pain, check in with your jaw position throughout the day,” says Dr. Mink. “Many people clench their jaw or tense their neck muscles without realizing it, especially when they’re stressed or focused on a task.” Try to keep your teeth slightly apart and your tongue resting on the roof of your mouth to help relax your jaw. “If you notice tension creeping into your neck or shoulders, take a moment to adjust your posture and do a few gentle neck stretches to release tightness.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Mehmet Miçooğulları, İnci Yüksel, & Salih Angın. (2024). Effect of pain on cranio-cervico-mandibular function and postural stability in people with temporomandibular joint disorders. The Korean Journal of Pain, 37(2), 164–177. doi:10.3344/kjp.23301

2. Silveira, A., Gadotti, I. C., Armijo-Olivo, S., Biasotto-Gonzalez, D. A., & Magee, D. (2015). Jaw Dysfunction Is Associated with Neck Disability and Muscle Tenderness in Subjects with and without Chronic Temporomandibular Disorders. BioMed Research International, 1–7. doi:10.1155/2015/512792

3. Shimada, A., Ogawa, T., Sara Reda Sammour, Taichi Narihara, Shigeo Kinomura, Koide, R., Noma, N., & Sasaki, K. (2023). Effectiveness of exercise therapy on pain relief and jaw mobility in patients with pain-related temporomandibular disorders: a systematic review. Frontiers in Oral Health, 4. doi:10.3389/froh.2023.1170966

4. Lindfors, E., Arima, T., Baad-Hansen, L., Bakke, M., De Laat, A., Giannakopoulos, N., Glaros, A., Guimarães, A., Johansson, A., Le Bell, Y., Lobbezoo, F., Michelotti, A., MüllerF., Ohrbach, R., Wänman, A., Magnusson, T., & Ernberg, M. (2019). Jaw Exercises in the Treatment of Temporomandibular Disorders—An International Modified Delphi Study. Journal of Oral & Facial Pain and Headache, 39(4), 389–398. doi:10.11607/ofph.2359

5. Nur, A., Dewati Ayusri Artha, Ganendra Anugraha, Barus, L., Muhammad Ruslin, Ardiansyah Syahrom, & Sumarta, M. (2024). The effectiveness of physical therapy for temporomandibular disorder: A systematic review. F1000Research, 13, 1380–1380. doi:10.12688/f1000research.157532.1