Over the years, with the advancement of dental technology and research, dentists have managed to find the underlying causes of many health conditions, including jaw pain. Teeth clenching or grinding, also known as bruxism, is a common condition that causes jaw pain among millions of people worldwide.
While the exact reasoning for this lingers between stress, misalignment of teeth, and other underlying health conditions, clenching can lead to discomfort and pain in the jaw, disturbing a normal healthy routine.
This blog will try to provide a simple guide on effective ways one can manage jaw pain from clenching teeth.
Understanding Teeth Clenching and Jaw Pain
Teeth clenching often occurs involuntarily. This makes it difficult to pinpoint the condition until common symptoms like jaw pain, headaches, or tooth sensitivities emerge.
While this condition can happen during the day and night, night-time teeth clenching (nocturnal bruxism) can be hard to control and manage, as it often occurs in sleep.
Apart from jaw pain, repeated pressure on the jaw muscles, temporomandibular joints (TMJ), and teeth can lead to inflammation, muscle fatigue, and even permanent damage to the teeth and jaw structure. In the long run, if left untreated, this can lead to more serious conditions like TMJ disorders, cracked teeth, and tension headaches.
Why Does Teeth Clenching Cause Jaw Pain
Jaw pain from teeth clenching primarily occurs for two reasons: overuse and stress on the muscles that control the movement of the jaws.
The muscle that controls the up-and-down motion of the jaws is called the masseter muscle. When these muscles experience constant tension or stress, they can cause soreness, stiffness, and eventually pain that radiates to other areas, especially those interconnected to the jaw, like the neck and the head.
In some cases, the temporomandibular (TMJ) joint, which connects the jawbone to the skull, can also become misaligned or inflamed due to chronic teeth clenching. This can cause a clicking or popping feeling in the jaw. It can also make it difficult to open the mouth fully or limit movement, along with persistent discomfort.
Effective Strategies to Stop Jaw Pain from Teeth Clenching
Now that we understand how jaw pain from clenching teeth occurs let’s explore the strategies to alleviate and prevent this discomfort.
Practice Jaw Relaxation Techniques
One of the most effective ways to relieve jaw pain is to consciously relax the muscles involved. Regularly practising jaw relaxation exercises can help reduce tension and minimise clenching over time.
Jaw Massage: Gently massaging the jaw muscles in circular motions can help release tension and improve blood circulation. Focus on the areas just below the ears and along the jawline.
Jaw Stretching: Slowly open your mouth as wide as you comfortably can, then gently move your lower jaw from side to side. Hold each stretch for a few seconds, then relax. Repeat several times to help ease muscle stiffness.
Tongue Relaxation: Keeping your tongue against the roof of your mouth, just behind your front teeth, can help you avoid clenching. This simple positioning trick encourages the jaw to relax naturally.
Apply Heat Therapy
Heat therapy is an effective way to soothe sore muscles and relieve jaw pain by clenching teeth. Applying a warm compress or heating pad to the jaw area can increase blood flow and reduce muscle tension.
Warm Compress: Soak a clean cloth in warm water, wring it out, and apply it to the jaw area for 10-15 minutes. Repeat this process several times a day for the best results.
Heating Pad: Use a heating pad set to a low or medium temperature, and apply it to the jaw area for 10-15 minutes. Be cautious not to use excessive heat, as this can irritate the skin.
Improve Your Posture
Poor posture can contribute to jaw pain by putting unnecessary strain on the neck and jaw muscles. If you spend long hours sitting at a desk or staring at a screen, your posture may exacerbate clenching and jaw pain. Improving your posture can alleviate this strain and reduce jaw tension.
Ergonomic Setup: Ensure your workspace is set up to promote good posture. Your computer screen should be at eye level, and your chair should support your lower back. Keep your shoulders relaxed, and avoid slouching.
Neck and Shoulder Exercises: Regularly stretching and strengthening the neck and shoulder muscles can help improve posture and reduce jaw pain from clenching teeth. Simple exercises like neck rolls, shoulder shrugs, and chest stretches can make a big difference.
Wear a Night Guard
If you clench your teeth at night, a custom-fitted night guard from your dentist can protect your teeth and reduce jaw pain. Night guards create a barrier between your upper and lower teeth, preventing them from coming into contact and minimising the pressure on your jaw muscles.
Types of Night Guards: There are different types of night guards available, including soft, hard, and dual-laminate options. Your dentist can recommend the best type based on the severity of your clenching and the specific needs of your jaw.
Proper Fit: A custom-made night guard is more effective than over-the-counter options because it is designed to fit your mouth perfectly. This ensures that it stays in place and provides optimal protection.
Manage Stress and Anxiety
Stress and anxiety are major contributors to teeth clenching. Learning to manage stress effectively can reduce the frequency and severity of clenching episodes, leading to less jaw pain.
Mindfulness and Meditation: Practicing mindfulness and meditation can help you become more aware of your stress levels and reduce the tension that leads to clenching. These techniques encourage relaxation and can help you break the habit of clenching during the day.
Breathing Exercises: Deep breathing exercises can calm your nervous system and reduce the physical tension associated with stress. Try taking slow, deep breaths, inhaling through your nose and exhaling through your mouth, to help relax your jaw.
Stress-Relief Activities: Engage in activities that help you unwind, such as walking, reading, or spending time with loved ones. Incorporating regular stress-relief practices into your routine can make a significant difference in reducing jaw pain from clenching teeth.
Maintain a Healthy Diet
A healthy diet can support muscle function and reduce inflammation, which may help alleviate jaw pain. Additionally, avoiding foods that are hard or chewy can reduce strain on the jaw muscles.
Soft Foods: If your jaw is particularly sore, stick to soft foods that are easy to chew, such as soups, smoothies, and cooked vegetables. Avoid tough meats, gum, and hard candies.
Anti-Inflammatory Foods: Incorporate anti-inflammatory foods into your diet, such as leafy greens, berries, fatty fish, and nuts. These foods can help reduce inflammation in the jaw and support overall muscle health.
Stay Hydrated: Dehydration can contribute to muscle tension and cramps, so be sure to drink plenty of water throughout the day to keep your muscles, including those in your jaw, functioning properly.
Seek Professional Help for TMJ Disorders
If your jaw pain from clenching teeth is severe or persistent, it may be a sign of a temporomandibular joint (TMJ) disorder. TMJ disorders can be caused by chronic clenching, and they require specialized treatment to manage.
Our dentists at the Invisalign Center will evaluate your jaw and recommend treatments depending on your unique condition. Some of them include splints, physical therapy, or injections to alleviate pain and prevent further damage.
Physical Therapy: Physical therapy for TMJ disorders may involve exercises to strengthen and stretch the jaw muscles, as well as techniques to improve posture and alignment.
Botox Injections: In some cases, Botox injections may be recommended to temporarily paralyze the muscles responsible for clenching. This can provide relief from jaw pain and prevent further damage to the teeth and jaw.
