So lately I've picked up this annoying habit of moving my

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So lately I've picked up this annoying habit of moving my jaw left and right and I have to do it until one of my hinges pops. Not like dislocation or anything but like how you pop your knuckles. It's gotten to the point where my left hinge hurts to open the length of a sideways taco and if I try to open any more than that there is physical resistance and any more than say the size of a restaurant hamburger its literal pain.
I fear I may have damaged the hinge cushion and am rubbing bone on bone which would explain the pain and resistance. What can I do to help and repair the problem I've caused myself? Already working on conciously stopping the habit. Professional health care is not an option at this moment.