Proper Desk Posture Tips If You Have TMJ Disorder

If you’re one of 10 million Americans currently suffering from temporomandibular joint disorder (TMJ), then sitting at a desk for multiple hours per day can really add to your suffering. Trust me when I say that I know firsthand the importance of proper desk posture. I spend hours and hours sitting at my desk, eyes fixated on my laptop, and if I don’t actively think about my posture it greatly aggravates my neck, shoulder, and back pain. I wouldn’t be surprised if you’ve had the same kind of experience.

If you have TMJ disorder and spend the majority of your day at a desk – or even just a few hours each week – then correct posture is a must. Proper desk posture might be all you need to start feeling better today. And isn’t that a heck of a lot easier than visiting random TMJ doctors that may do nothing more than prescribe painful surgeries or expensive medications?

Proper Desk Posture Tips


Ergonomics is the name of the game when it comes to proper desk posture. While a lot of us have a general sense of what ergonomics is, it’s always a good idea to have a little refresher course. Here’s what you need to do when sitting at your desk to help alleviate the muscle strain that can come with TMJ and poor posture:

  • Make sure you’re comfortable and that your back is touching the back of your chair.
  • Place feet flat on the ground and just in front of you.
  • Your eyes should be about 16-24 inches from your monitor; also, make sure the keyboard is positioned in front of the monitor.
  • Place keyboard and mouse near the edge of your desk. Reaching out to them is a huge no-no.
  • Purchase a gel pad to give your wrist and forearms proper support.
  • Try to avoid repetitive movements, such as gripping your mouse in the same manner for hours on end.
  • Not only should you do hand, finger, and wrists exercises, but also you should get up and go for a walk every few hours – even if just for 5-10 minutes.

TMJ Exercises

You can see how proper desk posture can really help to alleviate the muscle tension brought on by TMJ disorder. Here’s another great tip. Since you’re already sitting at your desk, why not do exercises? Here’s one that I do all the time: I open my mouth as far as it will go without experiencing pain, shift it to either side, and return my jaw to its normally closed position. This simple exercise is awesome for loosening up my jaw muscles while also making them strong over time.

More Posture Treatments

Proper desk posture is just one of many TMJ home remedies that can have you feeling amazing in just two months. In fact, check out additional TMJ Treatments that will vastly reduce your discomfort.

Do you have any additional tips about proper desk posture that you can share in the comments section below? We’d love to hear them!