anyone know how I can jut without tmj pain

[myropnousplayinpips]

my jaw gets locked and it hurts to chew if I jut at all during the day. it gets better when I dont jut, but my lower jaw is so recessed not jutting makes me look like a creature (angle is shitty ik but i didn’t have anything where else where I wasn’t jutting and while I could get a good pic it’s still noticeable how recessed I am)

any tips for dealing with this pain or do I just thug it out / go to an ortho