Feb 20, 2026
TMJ Ear Pain Relief Exercises
TMJ Ear Pain Relief Exercises: 7 Physio-Approved Stretches That Work
Your ear hurts, but your doctor says there's no infection. You've tried drops, tried ignoring it, and it keeps coming back — a dull ache deep in your ear, sometimes sharp, sometimes with a feeling of fullness or ringing.
The problem might not be your ear at all. It might be your jaw.
The temporomandibular joint (TMJ) sits directly in front of your ear canal. When this joint or the muscles around it become tight, inflamed, or dysfunctional, the pain radiates straight into your ear. It's one of the most common — and most misdiagnosed — causes of ear pain in adults.
The good news: TMJ-related ear pain responds extremely well to targeted exercises and physiotherapy. Here are seven exercises our physiotherapists at Proactive Health in Richmond BC recommend to their patients.
Why Does TMJ Dysfunction Cause Ear Pain?
Before we get to the exercises, it helps to understand why your jaw is causing ear pain in the first place.
Your TMJ is a hinge-and-slide joint located just millimetres from your ear canal. The muscles that control jaw movement — the masseter, temporalis, and pterygoids — share nerve pathways with the ear. When these muscles are overworked, tight, or in spasm, the pain signals travel along those shared pathways and register as ear pain.
TMJ dysfunction can also cause:
Pressure changes in the Eustachian tube — creating a sensation of ear fullness or muffled hearing
Tinnitus — ringing, buzzing, or whooshing sounds in the ear
Referred pain — the brain interprets jaw muscle tension as coming from the ear
Jaw clicking or popping — sounds you hear right next to your ear
If you've been told your ears are fine but the pain persists, your TMJ is the next place to look.
The 7 Exercises
Do these exercises 2-3 times per day. Each one should be gentle and pain-free. If any exercise increases your pain, stop and consult a physiotherapist
Exercise 1: Relaxed Jaw Position (Resting Posture Reset)
This isn't technically an exercise — it's a habit reset. Most people with TMJ dysfunction clench their jaw without realizing it, especially during stress, concentration, or sleep.
How to do it:
Close your lips gently
Let your teeth come apart — your upper and lower teeth should NOT be touching
Rest the tip of your tongue lightly on the roof of your mouth, just behind your front teeth
Let your jaw hang relaxed in this position
Breathe slowly through your nose
Why it works: This is the natural resting position of your jaw. Most TMJ patients are clenching all day without knowing it. Simply becoming aware of this and returning to a relaxed position throughout the day reduces muscle tension significantly.
How often: Check in with your jaw every hour. Set a phone reminder if needed. Every time you notice your teeth touching or your jaw clenching, reset to this position.
Exercise 2: Controlled Jaw Opening (Goldfish Exercise — Partial)
This exercise gently mobilizes your TMJ through a controlled range of motion.
How to do it:
Place one finger on your TMJ — the spot just in front of your ear where you feel movement when you open your mouth
Place another finger on your chin
Drop your lower jaw halfway open (like a goldfish)
You should feel a gentle stretch but no pain
Close your mouth slowly
Repeat 6 times
Why it works: This trains your jaw to open in a straight, controlled path. Many TMJ patients have jaws that deviate to one side when opening — this exercise corrects that pattern and reduces joint stress.
Exercise 3: Full Jaw Opening (Goldfish Exercise — Full)
Once the partial version feels comfortable, progress to this.
How to do it:
Place one finger on your TMJ, one finger on your chin
Drop your lower jaw fully open
Keep your tongue resting on the roof of your mouth as you open — this activates the right muscles and prevents the jaw from jutting forward
Close slowly and with control
Repeat 6 times
Why it works: Full opening stretches the muscles and joint capsule that may be restricting your range of motion. The tongue-on-roof cue ensures you're opening with proper mechanics.
Exercise 4: Chin Tucks
This one targets your neck, not your jaw directly — but it's critical for TMJ relief.
How to do it:
Sit or stand with good posture
Gently draw your chin straight back — like you're making a double chin
Hold for 5 seconds
Release
Repeat 10 times
Why it works: Forward head posture (the "desk worker" posture) changes the resting position of your jaw and increases tension in the muscles that connect your neck to your jaw. Chin tucks correct this posture and take pressure off the TMJ. If you work at a desk — especially from home — this exercise alone can make a significant difference.
Exercise 5: Resisted Jaw Opening (Isometric Strengthening)
This exercise strengthens the muscles that open your jaw, improving joint stability.
How to do it:
Place your thumb under your chin
Open your mouth slowly while pressing gently upward with your thumb — creating resistance
Your jaw should open against the resistance of your thumb
Hold for 3-5 seconds
Close slowly
Repeat 6 times
Why it works: Isometric resistance training strengthens the muscles around the TMJ without requiring full range of motion. Stronger muscles mean a more stable joint, which means less clicking, less pain, and less ear irritation.
Exercise 6: Resisted Jaw Closing
The counterpart to Exercise 5 — this strengthens the closing muscles.
How to do it:
Place your thumb and index finger on your chin in a pinch position
Open your mouth slightly
Close your mouth while applying gentle downward resistance with your fingers
Hold for 3-5 seconds
Repeat 6 times
Why it works: The masseter and temporalis (your main chewing muscles) are often overworked but unevenly loaded — one side works harder than the other. This exercise builds balanced, controlled strength in both sides.
Exercise 7: Lateral Jaw Glides (Side-to-Side Movement)
This exercise stretches the pterygoid muscles — deep jaw muscles that are often the hidden source of TMJ ear pain.
How to do it:
Place a thin object between your front teeth — a wooden popsicle stick or a stack of two tongue depressors works well (or just use your finger as a spacer)
Slowly slide your lower jaw to the left
Hold for 3 seconds
Return to centre
Slide your lower jaw to the right
Hold for 3 seconds
Return to centre
Repeat 6 times each side
Why it works: The lateral pterygoid muscle is one of the primary culprits in TMJ dysfunction. It's responsible for side-to-side jaw movement and often becomes tight or spasmed. Lateral glides gently stretch this muscle and restore normal joint mechanics.
A Daily TMJ Routine
Here's how to structure these exercises into your day:
Morning (5 minutes):
Relaxed jaw position reset
6 reps partial goldfish
6 reps full goldfish
10 chin tucks
Midday (3 minutes):
Relaxed jaw position reset
6 reps resisted opening
6 reps resisted closing
10 chin tucks
Evening (5 minutes):
Relaxed jaw position reset
6 reps partial goldfish
6 reps lateral jaw glides (each side)
10 chin tucks
Throughout the day:
Check your jaw position hourly — teeth apart, tongue on roof of mouth, jaw relaxed
Most people notice improvement within 1-2 weeks of consistent daily practice.
What Else Helps TMJ Ear Pain
Exercises are the foundation, but they work even better when combined with:
Registered Massage Therapy
An RMT trained in TMJ treatment can release the external jaw muscles (masseter, temporalis) and the neck muscles that contribute to jaw tension. At Proactive Health, our massage therapists work alongside our physiotherapists — so your RMT knows exactly which muscles to target based on your physio assessment.
Intraoral massage (massage inside the mouth) can also reach the pterygoid muscles that you can't stretch effectively on your own. This is particularly effective for patients with chronic TMJ dysfunction.
Heat Therapy
Apply a warm compress to the side of your jaw for 10-15 minutes before doing your exercises. Heat increases blood flow, relaxes muscle fibres, and makes stretching more effective.
Stress Management
Jaw clenching is strongly linked to stress. If you notice your TMJ symptoms worsen during busy or anxious periods, the connection is real. Stress management isn't just wellness advice — for TMJ patients, it's part of the treatment.
Dietary Modifications (Temporary)
During a flare-up, avoid:
Hard foods (nuts, raw carrots, crusty bread)
Chewy foods (steak, caramel, gum)
Wide-opening foods (tall burgers, apples)
Stick to softer foods until your symptoms settle, then gradually reintroduce harder textures.
Night Guard
If you grind or clench your teeth at night (bruxism), a custom night guard from your dentist protects your TMJ during sleep. Exercises address the daytime habits — a night guard addresses the nighttime ones.
When to See a Physiotherapist
Try the exercises above for 2 weeks. If your symptoms haven't improved — or if any of the following apply — book a physiotherapy assessment:
Jaw locks open or closed — you can't fully open or close your mouth
Severe pain that doesn't respond to gentle exercises
Clicking or popping that's getting worse or becoming painful
Headaches that you suspect are related to jaw tension
Ear symptoms (pain, fullness, tinnitus) that your doctor has cleared as non-ear-related
Neck pain accompanying your jaw symptoms
Your symptoms affect eating, talking, or sleeping
A physiotherapist trained in TMJ assessment can identify exactly which structures are involved — joint, disc, muscles, or a combination — and create a targeted treatment plan.
What TMJ Physiotherapy Looks Like
At Proactive Health, a TMJ physiotherapy session typically includes:
Assessment — jaw range of motion, joint sounds, muscle palpation, neck examination, and posture analysis
Manual therapy — gentle joint mobilization of the TMJ and cervical spine
Soft tissue release — external and (if appropriate) intraoral muscle release
Dry needling / IMS — for deep trigger points in the masseter, temporalis, or pterygoids
Exercise prescription — a customized home program based on your specific findings
Posture and habit training — addressing the daytime behaviours that perpetuate the problem
Most TMJ patients see significant improvement within 4-6 physiotherapy sessions combined with a daily exercise program.
Frequently Asked Questions
Can TMJ really cause ear pain?
Yes — it's one of the most common causes of ear pain in adults when there's no infection. The TMJ sits directly in front of the ear canal, and the muscles that control jaw movement share nerve pathways with the ear. TMJ dysfunction can cause ear pain, fullness, ringing (tinnitus), and even temporary hearing changes.
Should I do these exercises if my jaw clicks?
Gentle exercises are generally safe with clicking, but if the clicking is accompanied by pain or locking, see a physiotherapist first. Clicking without pain is common and often harmless — clicking with pain or restriction needs professional assessment.
How long until I feel better?
Most patients notice reduced symptoms within 1-2 weeks of consistent daily exercises. Full resolution typically takes 4-8 weeks, depending on severity and how long the problem has been present.
Can massage therapy help TMJ?
Absolutely. Registered massage therapy is one of the most effective complementary treatments for TMJ. External jaw massage, neck massage, and intraoral techniques can release muscles that exercises alone can't fully address.
Is TMJ treatment covered by insurance?
Yes. TMJ physiotherapy is billed as physiotherapy and is covered by most extended health plans. TMJ massage therapy is billed as RMT and is also covered. We offer direct billing to most major insurers, ICBC, and WorkSafeBC.
Do I need a referral?
No. You can book directly with a physiotherapist in BC without a doctor's referral.
TMJ Treatment in Richmond BC
At Proactive Health, our physiotherapists and registered massage therapists have specific training in TMJ assessment and treatment. We take a multi-disciplinary approach — your physio handles the joint mechanics and exercise prescription, your RMT addresses the muscle tension, and together we resolve the problem faster than either treatment alone.
We're conveniently located in Richmond, BC and serve patients from Steveston, Broadmoor, Ironwood, Seafair, City Centre, and all surrounding areas.
No doctor's referral needed
Direct billing to ICBC, WorkSafeBC, Pacific Blue Cross, Sun Life, Manulife, and more
Same-week appointments available
Phone: 604-242-3633
Online Booking: Book Now