Tech Neck and TMJ: How Posture Affects Your Jaw

Posture can play a part in TMJ pain, mainly through the neck. When your head drifts forward over a screen, the muscles under the jaw and in the upper neck work harder, and many people with jaw pain also have neck pain. Research on posture as a direct cause of TMJ problems is mixed, but supervised posture exercise is one of the treatments with the strongest support for chronic TMD pain. At Shephard Health in Kensington, Calgary, a jaw and posture assessment starts with our $67 new patient exam and treatment, and we direct bill most major insurance providers.

How forward head posture affects the jaw

Try this. Sit tall and slowly open and close your mouth. Now push your head forward, as if you are squinting at a small screen, and do it again. Most people feel a difference, because the position of your head and neck changes the tension in the muscles that open and close the jaw.

With your head forward:

• The muscles under your jaw and at the front of your neck are stretched and pull on the jaw
• The muscles at the top of your neck tighten to keep your eyes level
• The jaw’s resting position and its path as you open can shift
• Many people clench more when they concentrate at a screen

What the research says

An honest answer: studies do not agree on whether forward head posture causes TMD. Some find more forward head posture in people with TMD, and others find no difference. What is clearer is that neck pain and jaw pain often occur together, and some trials found that treating the neck reduced jaw pain. A 2023 guideline in The BMJ gave supervised posture exercise a strong recommendation for chronic TMD pain, alongside jaw exercise and hands-on muscle treatment.

So posture is rarely the only cause, but it is often part of the load, and it is something you can change.

5 posture fixes that take load off your jaw

1. Raise your screen. Top of the screen at eye level. On a laptop, use a stand and a separate keyboard. See our ergonomic desk setup guide.
2. Bring your phone up. Hold it closer to eye level instead of dropping your head to it.
3. Rest your jaw while you work. Lips together, teeth apart, tongue resting on the roof of your mouth.
4. Move every 30 to 45 minutes. Stand, walk, roll your shoulders and do a few chin tucks.
5. Check how you sleep. Sleep on your back or side with a pillow that keeps your neck level, and avoid sleeping with your hand or arm under your jaw. More in sleeping positions for neck pain.

Exercises for posture and the jaw

Do these slowly, and stop if one increases your jaw pain.

• Chin tucks. Sit tall and gently glide your chin straight back, as if making a small double chin. Hold 5 seconds, 10 times, a few times a day.
• Doorway chest stretch. Forearms on a door frame, step through gently until you feel a stretch across the chest. 30 seconds, twice.
• Band pull-aparts or rows. Squeeze your shoulder blades together. 2 to 3 sets of 12.
• Controlled jaw opening. Tongue on the roof of your mouth, open slowly in a straight line while watching in a mirror, then close. 10 times.

More ideas in tech neck relief, upper crossed syndrome treatment and can a chiropractor help with posture.

How a chiropractor helps posture-related jaw pain

We look at the whole chain: how you sit and stand, your neck and upper back, and how your jaw opens and closes. Treatment can include adjustments and mobilization for a stiff upper neck and upper back, soft tissue work on the jaw and neck muscles, jaw mobilization, and a short set of exercises and desk changes. Your first visit takes about an hour, with treatment the same day when it is safe. More on seeing a TMJ chiropractor in Calgary.

Frequently asked questions

Can bad posture cause jaw pain?

It can add to it, mainly by loading the neck and jaw muscles and encouraging clenching. It is rarely the only cause.

Will fixing my posture fix my TMJ?

Better posture and neck care often reduce jaw pain, especially when combined with jaw exercises and hands-on treatment. Most people need all three.

Can a chiropractor help with tech neck and jaw pain at the same time?

Yes. We assess and treat the neck, upper back and jaw together, because they affect each other.

Do I need a referral?

No. You can book directly with a chiropractor in Alberta.

How much is a first visit at Shephard Health?

The new patient exam and treatment is $67, and we direct bill most major insurance providers.

Book your $67 new patient exam and treatment

One hour with a chiropractor: a jaw, neck and posture assessment, treatment on day one if it is safe, and desk changes and exercises to start right away. We direct bill most major insurance providers, so there is less to pay at the counter and no paperwork for you. Same-day appointments are often available at 1228 Kensington Road NW.

Book my $67 new patient visit

Prefer to talk first? Call (403) 543-7499.