6 Essential Workspace Setup Modifications For TMJ Relief

Written byTMJ Relief

As someone who has been putting up with TMJ for decades, I've learned that your workspace can either contribute to your pain or aid in your recovery.

I've managed to curate a workspace that helps (rather than hinders) my TMJ management.

If you're struggling to relieve TMJ symptoms, here are some workspace setup modifications that have significantly helped my symptoms.

Workspace modifications that will benefit your TMJ

Invest in an ergonomic chair

The first change I made was swapping out my standard office chair for an ergonomic one (I use Herman Miller - pricey but worth it).

A good ergonomic chair supports your spine's natural curve, promotes good posture, and consequently reduces strain on your jaw joint.

Don't underestimate the power of sitting right - it's a game-changer!

Adjust your computer monitor height

A poorly placed monitor was a major culprit in my TMJ pain.

I was constantly straining my neck to look at the screen, which aggravated my TMJ symptoms (looking up or down for too long is damaging). Adjust your monitor so that it's at eye level and approximately an arm's length away.

You'll be surprised by the relief a proper viewing angle can provide.

Use hands-free devices

Talking on the phone while typing was part of my job, and it wreaked havoc on my TMJ. Balancing the phone between my ear and shoulder was a recipe for jaw pain.

A simple solution?

I started using a hands-free device.

It has significantly reduced the tension and strain in my neck and jaw.

Use TMJ-appropriate headphones

Using headphones can either be a boon or a bane for TMJ sufferers, depending on the type you use (I shared my favorites here).

Initially, I made the mistake of using tight, over-the-ear headphones which exerted pressure on my jaw and worsened my TMJ symptoms. It wasn't until I switched to lightweight, comfortable headphones that I could enjoy my favorite podcasts and music without triggering pain. Look for headphones that fit well, have soft padding, and don't press too tightly against your jaw and ears.

Comfort is key.

Opt for a split keyboard

The constant reaching and awkward wrist positions associated with a traditional keyboard was another TMJ trigger I identified.

I switched to a split keyboard, and it was a revelation.

It keeps your hands, wrists, and shoulders aligned, reducing muscle tension and indirectly alleviating jaw strain.

Just FYI - they take a long time to get used to.

Incorporate regular breaks

One of the most significant changes I made was incorporating regular breaks into my workday.

Every 30 minutes, I'd stand up, stretch, and do some jaw-relaxing exercises.

It might seem like an interruption, but believe me, it's an investment in your health and productivity.

Practice good posture

A workspace isn't just about the equipment; it's also about how you use it.

I made a conscious effort to maintain good posture - sitting upright, feet flat on the floor, and keeping my jaw relaxed. A study backs this, stating that postural control exercises can significantly reduce TMJ pain.


Transforming my workspace into a TMJ-friendly space paid off.

Everyone's TMJ journey is unique, and what worked for me might not work for you, but it's worth exploring every possible option.

Don't overlook the potential impact of your workspace setup. Small modifications could make a big difference to your TMJ issues.

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