After the heating therapy, I start talking. The more I move my jaws the quicker things go back into place. And once it's popped, I find, that the jaw will slip in and out for a few more times until it's settled. Just keep working through it. Your dentist will recommend a plate and I will have to get a new one.
Plates do require occasional readustments.
TMJ usually happens when you are teeth gritter or a teeth grinder, or both. It happens in your sleep and usually accompanies a stressful period in your life, or a stressful situation. And hey, living in 2000 is stressful. I'm looking for relief too. Good luck to you.