Making your N95 face mask not irritate your neck or jaw
This blog and video will offer my review of one mask style from the perspective of trying not to further irritate your head, neck or jaw pain. Then I’ll give you one hack that might make your mask wearing for comfortable.
For more mask tips read my longer blog Pain in the Mask? 7 Solutions for Head and Jaw Aches Caused by Masks.
If you are looking for a resource on efficiency of N95 or KN95 face masks I recommend Aaron Collins. Instagram @MaskNerd. His YouTube channel.
This blog and video are speaking to those with jaw pain, headaches, or neck issues who don’t want masks to irritate their pain further. We know we need to wear masks to slow the spread of COVID, let’s just make wiser choices if we are in pain.
Review of the painter’s style face mask
Quick feeling about this mask - I hate them, and not just because they get tangled in our hair. This style of N95 or KN95 mask has two elastic straps that go behind the head. One crosses the back of your skull and the other commonly falls over the upper two cervical vertebrae.
This style pulls the mandible, lower jaw, farther back into the TMJ (temporomandibular joint) than it should be at rest. The condyle then narrows the space in the joint and can compress the disc. This of course will be worse if you already have a compromised joint. The irritation increases as you are talking with this mask on since that is the joint of motion.
The second reason I dislike this mask style for those with craniofacial pain are the straps. An elastic band over a nerve or muscle can provoke it enough to create pain. The nerves can get inflamed and the muscles can develop trigger points. Trigger points are tight spots in muscle bellies that when significantly provoked can refer pain or other sensations to other areas of the body. Trigger points in this craniofacial area tend to show up as headaches, tooth pain, jaw pain, numbness, as well as sensations in the sinuses or ears.
The straps can create trigger points primarily in the temporalis, suboccipitals (base of the skull), or SCM (neck) muscles. There are many small nerves through the skull that can be compressed. There is an important artery and nerve in the area of the upper two cervical vertebrae directly under the lower strap.
The pressure of the lower strap can encourage the head to slowly drift into forward head posture to escape the consistent pressure. Forward head posture is the position of the head floating forward of the body out of good postural alignment.
Face mask hack - great for small faces
This hack is for a N95 or KN95 mask that hooks around the ears. Many of my female clients have liked this hack. The issue I personally experience is the long vertical span of the mask. As I look down, the bottom of the rigid mask hits my neck making the entire mask slide up and push into the delicate tissues under my eyes. The simple hack is just to fold the bottom of the mask outward over itself therefore decreasing the vertical span. When looking down now, the bottom of the mask won’t push into the neck; in turn, not pushing into the eyes or bottom of your glasses.
I do not feel that the small flip under the mask will compromise the seal of the mask.
More face mask fitting advice
After COVID started in 2020 and mask wearing increased, clients kept mentioning more jaw pain as they wore their masks. I studied this issue and tried various masks as I wrote the blog, Pain in the Mask? 7 Solutions for Head and Jaw Aches Caused by Masks. For each of the seven reasons I give I also offer a solution to try.
Work with Katie - online and in person
I’m a massage therapist and specialize in head, neck and jaw work to address craniofacial pain. I’ve created an online course Self Help to Relieve Head, Neck & Jaw Pain. Sign up through this form for a free video lesson to learn the pains patterns of a tight masseter and how to perform self-massage and stretches.
If you were wanting to work with me to address your head, neck or jaw pain through my use of structural massage therapy first visit this page to learn more and watch a video about how I work and get more resources.
The information shared in my blog, videos and online course are for informational purposes only. Please speak to your trusted healthcare provider and always enter into a new self care program with ease.