Medically reviewed by Misty Seidenburg
The temporomandibular joint (TMJ), which allows us to open and close our mouth, is prone to pain and tension, often caused by grinding or clenching your teeth. Learn how to stop grinding your teeth and find relief with self-treatment, lifestyle changes, and physical therapy.
Bruxism is a condition in which a person involuntarily clenches, grinds, or gnashes their teeth. It can happen while asleep and awake, and it’s common among children and adults of all ages.
Minor cases of bruxism may not require treatment. Yet more severe cases can lead to TMJ pain, headaches, and dental problems. According to recent research, an estimated 5-12% of adults in the U.S. experience chronic TMJ dysfunction caused in part by bruxism, with women more likely to be affected.
Many factors contribute to bruxism, some of which can be addressed with simple lifestyle changes. The most common causes of teeth grinding and TMJ pain include:
For many people who clench their jaw and grind their teeth, the root cause can be found in their family tree. Up to half of people with sleep bruxism have a close family member with the same condition.
So, if grinding and clenching our teeth is often an unconscious habit, how do we know if we have bruxism? Unexplained discomfort throughout the head, jaw, and teeth when you wake up are telltale signs of grinding teeth in your sleep.
Other common bruxism symptoms are:
You may be surprised to find your dentist is the first provider to suggest you clench or grind your teeth. That is because prolonged grinding can cause tooth pain and sensitivity, worn enamel, chipped, cracked, loose, or flattened teeth.
Damage to your teeth is one of the more serious—and potentially costly—complications of bruxism. Once dental enamel has worn down, teeth are more prone to damage and decay, which can require dental restoration to rebuild tooth surfaces.
Fortunately, early intervention at the first sign of jaw pain and tension can often prevent dental problems and other unpleasant symptoms associated with bruxism and TMJ disorders.
These mouth and jaw exercises are designed to increase the range of motion and relax the muscles involved in tooth clenching and grinding. Here are a few simple yet effective movements to strengthen and stretch these structures and ease jaw pain.
Soft tissue mobilization is another way to relieve jaw, neck, and upper body tension. A physical therapist or licensed massage therapist can perform hands-on manual muscle release therapy for immediate relief, and demonstrate techniques you can use at home when you feel that familiar jaw pain creeping up.
Mouthguards, also called night guards or dental splints, are dental appliances that provide a barrier between the upper and lower teeth to prevent clenching and grinding and minimize damage to the teeth. Some also keep the jaw slightly open, allowing the chewing muscles to relax. Although you can purchase a mouthguard for grinding teeth over the counter, we recommend getting a custom-fitted appliance from your dentist for the best fit.
Researchers have discovered a few reasons for the connection between stress and teeth grinding. When our fight-or-flight response is triggered in times of stress, our muscles contract, among other physical changes. Jaw clenching may be part of this biological response to physical and emotional stressors.
One study found bruxism is most common during light, non-REM sleep, suggesting that poor quality sleep increases the likelihood of sleep bruxism. Tackling stress head-on with exercise, good sleep habits, decreased screen time, and counseling can help lessen stress-related teeth grinding and TMJ pain.
If you have bruxism or a TMJ disorder that isn’t responding to at-home care, physical therapy may be the key to relief. Physical therapy offers a range of non-invasive treatments and therapies to reduce pain and improve jaw mobility.
A physical therapy treatment plan for bruxism and TMJ pain might include:
Exercises to improve muscle coordination and strengthen the jaw muscle for healthy function
If you dread waking up with a sore jaw or sensitive teeth from clenching and grinding, relief is possible. Physical therapy combined with at-home treatments can significantly reduce the frequency and severity of TMJ pain. The first step to successful bruxism treatment is physical therapy screening for jaw pain. Locate a clinic near you or request an appointment online to get started!
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