Jaw pain, clicking and teeth grinding are common problems that often go with stress and tight chewing muscles. Bruxism means clenching or grinding the teeth, often without noticing it. Many people wake up with a stiff jaw and sore chewing muscles.
Self-care is based on relaxing the jaw, managing stress and reducing the load on the chewing muscles. A bite guard can help protect the teeth from wear.
Recognising the symptoms#
Typical symptoms are pain around the jaw, headache around the temples and clicking when opening the mouth. Muscle tension can spread to the ear, neck and shoulders. Teeth grinding can also wear the teeth down and make them more sensitive.
The jaw may feel stiff or tired in the morning. A partner may hear the grinding at night. Over time, grinding can chip the teeth and the damage may be noticed at a dental check before the person notices it themselves.
A resting jaw is a useful skill#
In the resting position, the lips can stay gently together but the teeth do not touch. The tongue rests loosely in the mouth and the jaw feels heavy. It sounds small, but constant clenching during the day keeps the muscles working all the time.
A good habit is to check the jaw a few times a day. If you notice that the teeth are pressed together, let them separate slightly and breathe out slowly.
What causes bruxism and jaw tension#
Stress and anxiety are the most common causes. Busy days, worry and inner tension can show up in the jaw without being obvious at first.
Bite problems can add to the load. Sleep problems such as sleep apnoea have also been linked to night grinding. Some medicines, especially certain antidepressants, can make bruxism worse.
What helps at home#
Relaxing the jaw during the day matters. Warmth over the chewing muscles can help tension ease. Gentle stretching and light jaw opening exercises can reduce stiffness. A simple exercise is to open the mouth slowly as far as it can go without pain, hold briefly and close it again calmly.
Stress management is central because the symptom often follows stress. Relaxation before bed can reduce night grinding. Daytime breathing exercises can also help the jaw unclench.
Hard and chewy foods are better avoided during a sore period. Constant gum chewing is also a bad idea. Cutting food into smaller pieces reduces the load on the jaw.
Bite guard#
A dentist-made bite guard protects the teeth from wear and can reduce night-time muscle tension. It is made to fit individually and is usually worn during sleep. It does not cure bruxism, but it can prevent tooth wear and make mornings easier.
When to seek care#
Seek a dental assessment if the jaw pain is strong, mouth opening is limited, tooth wear is visible or the symptoms disturb daily life. Seek care sooner if the jaw locks open or shut.
Further reading and sources#
Further reading: