Self-Care & Home Management for Headaches & TMJ

Relieve pain, reduce tension, and feel better between treatments.

Whether you’re dealing with regular headaches, jaw tension, or stress-related pain, what you do at home matters just as much as what we do in the clinic. That’s why we take a whole-person approach—supporting you with easy, effective tools for real-life relief.

Below are some of our top self-care tips to keep your jaw, neck, and head feeling their best.

Stretching & Movement

Regular, gentle movement helps keep tight muscles from flaring up. Here are some of our favourites:

• Neck stretches: Slow side-to-side and forward bends to ease tension.
• Jaw release: Gentle mouth opening exercises or resistance movements.
• Postural resets: Chin tucks, wall angels, or scapular squeezes to support alignment.
• Mobility routines: Short, daily sequences that improve movement and reduce strain.

👉 Here is my top 3 exercises in our free PDF download: Headache Relief Toolkit

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Muscle Release & Recovery

Tight trigger points can contribute to jaw pain, headaches, and stiffness. You can reduce tension with:

• Heat packs for sore necks and shoulders
• Cold packs if inflammation is present
• Massage balls or tools for gentle trigger point release
• Intraoral techniques (ask us before trying!)

Less is more — start slowly and don’t force it.

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Lifestyle & Habits That Make a Difference

Sometimes it’s the small daily habits that cause the biggest issues. Here’s what we suggest:

• Jaw awareness: “Lips together, teeth apart” is your new mantra.
• Breathwork: Slow nasal breathing can calm the nervous system and reduce clenching.
• Stress check-ins: Notice where you hold tension when life gets hectic.
• Limit gum, nail biting, or jaw clenching throughout the day.
• Stay hydrated and cut back on caffeine where possible.
• Prioritise sleep—your body does the most healing at rest.

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Ergonomics Matter

Whether you’re working at a desk, wrangling kids, or scrolling your phone—posture plays a huge role in tension and pain.

Quick wins:

• Screen at eye level
• Feet flat on the floor
• Shoulders relaxed, not hunched
• Take short movement breaks every 30–60 minutes

A little awareness goes a long way!

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Need a Hand?

Self-care is powerful — but it’s even more effective when combined with targeted treatment. If you’re feeling stuck, in pain, or not getting the results you want, book a session and let’s work on it together.