TMJ & TMJD: How Tongue Position Impacts Your Jaw

Have you ever experienced jaw pain, clicking when you chew, headaches that start near your temples, or tightness around your face and neck? These could be signs of a condition affecting your temporomandibular joint (TMJ)—a small but powerful hinge that plays a big role in your daily life. At Nova, Amber sees many client’s with TMJ dysfunction, and one often overlooked piece of the puzzle is the tongue—its position, control, and function can all have a profound impact on your jaw.

What Is the TMJ?

The temporomandibular joint connects your lower jaw (mandible) to the temporal bone of your skull, just in front of your ears on either side. It allows you to:

Open and close your mouth
Chew and swallow
Speak and yawn
Move your jaw side-to-side and forward-and-back

It’s a complex joint, acting more like a sliding hinge, and is surrounded by muscles, ligaments, a disc, and nerves—all of which can contribute to discomfort if something goes wrong.

What is TMJD?

Temporomandibular Joint Dysfunction (TMJD) refers to any disorder that affects the proper movement and function of the TMJ.

Common Symptoms of TMJD Include:

Pain or tenderness in the jaw, especially near the joint
Clicking, popping, or grinding sounds when opening the mouth
Limited range of motion or jaw "locking"
Headaches or migraines
Ear pain or fullness (often mistaken for ear infections)
Neck and shoulder tension
Facial pain or fatigue, especially after chewing or speaking

Associated Conditions

TMJD rarely occurs in isolation. It is often associated with or contributes to other issues:

Bruxism (teeth grinding or clenching): Often worsens at night and leads to jaw overuse
Neck dysfunction and poor posture: Especially forward head posture
Chronic stress or anxiety: Leading to muscle tension and habitual clenching
Sleep apnea or mouth breathing: Affects resting tongue posture and jaw mechanics
Headaches and migraines: Due to muscular and neural tension in the face and neck

The Tongue–Jaw Connection: Why It Matters

Your tongue plays a vital role in how your jaw functions, especially when it comes to posture, breathing, swallowing, and speaking. Yet, it's rarely addressed in traditional approaches to TMJD.

Why Is Tongue Position So Important?

The ideal resting tongue posture is:

Lightly suctioned to the roof of the mouth (palate)
Lips gently closed and teeth slightly apart (not clenched)
Breathing through the nose

This position supports healthy jaw alignment, facial development, and even cervical spine posture.

When the tongue rests low in the mouth or presses against the teeth the jaw may drift open or downward and the muscles of the jaw and neck work harder to stabilize.

Poor Tongue Control Can Lead To:

Jaw instability: Without the tongue supporting the palate, the jaw may overwork to compensate
Forward head posture: Mouth breathing and poor tongue posture often lead to the head jutting forward
Overuse of jaw and neck muscles: Especially the masseter, temporalis, and upper trapezius
Altered swallowing patterns: Leading to increased tension in the jaw and throat
Sleep-disordered breathing: A tongue that falls back during sleep can contribute to airway obstruction

How Do We Assess This at Physiotherapy?

At Nova, Amber looks at the whole picture when assessing TMJD. This includes a close examination of tongue posture and function, as these often play a critical role in jaw mechanics. During your assessment, she will begin by looking at your jaw and TMJ, evaluating both active and passive range of motion to see how the jaw moves on its own and with assistance. She will palpate around the joint and surrounding muscles to check for tenderness, muscle tightness, clicking, or locking.

Posture is another key component, so assessment will include looking at the head position and spinal alignment to determine how posture may be influencing the jaw.

When it comes to tongue function, she will check if you’re able to rest your tongue on the roof of your mouth (palate), the strength and endurance of the tongue and your ability to control the tongue into different movements.

The Role of Physiotherapy

At Nova, individualized care and a personalized plan help target the root cause of your jaw dysfunction, not just the symptoms.

Treatment May Include:

Manual therapy (hands on approach) for the TMJ, jaw muscles, neck, and shoulders
Intraoral techniques (muscle release inside of the jaw) to release tension in muscles like the pterygoids which are farther back in the mouth
Postural correction to support the head and jaw
Breathing retraining for nasal breathing
Neuromuscular re-education to teach proper tongue posture
Home exercises to strengthen jaw and tongue control
Stress management strategies including relaxation and diaphragmatic breathing

Tongue Posture Retraining: Start With These Tips

Here are a few simple steps you can practice daily to improve tongue awareness and jaw stability:

1. Find Your Resting Position

Place the tip of your tongue just behind your front teeth, then try to suction the rest of the tongue up to the roof of your mouth. Hold gently for 10 seconds. This is your ideal resting posture.

2. Tongue Press Exercise

Press your entire tongue up against the roof of your mouth and hold for 5-10 seconds. Do 5–10 reps, 2–3 times daily.This strengthens the tongue and helps condition the jaw to relax.

3. Diaphragmatic Breathing

Lie on your back or sit comfortably. Place one hand on your belly and one on your chest. Inhale slowly through your nose, feeling the belly rise. Exhale gently. This encourages nasal breathing and a relaxed jaw.

Your TMJ is a complex joint affected by your posture, stress levels, breathing patterns, and your tongue. The good news? You have more control than you think.

With proper education, awareness, and guidance from a physiotherapist, we look to: