Do you find yourself clenching your jaw during the day for no apparent reason?
You aren’t alone, jaw clenching and temperomandibular joint (TMJ) tension is incredibly common. Luckily it’s also incredibly treatable, and these tips in this blog can help!
What is jaw clenching?
Jaw clenching, also known as bruxism, involves the involuntary or habitual grinding, gnashing, or clenching of teeth. While occasional clenching may not cause significant harm, persistent clenching can lead to a host of problems including headaches, facial pain and jaw disorders.
Understanding the root causes of jaw clenching, from stress and anxiety to misaligned teeth or sleep disorders, is crucial in developing effective treatment strategies.
Jaw clenching symptoms
There are various symptoms associated with the common habit of clenching our jaws. Among these, you might frequently experience persistent headaches, particularly noticeable upon waking, as well as facial pain and discomfort. Additionally, you may encounter challenges when attempting to open your jaw fully. These symptoms can significantly impact your daily life, making tasks like eating, speaking, and even smiling uncomfortable.
Temperomandibular Joint (TMJ) pain
TMJ pain can be an excruciating ordeal, affecting millions worldwide. Often overlooked or misdiagnosed, TMJ-related pains extend beyond the jaw, impacting one's overall well-being.
The TMJ acts as a hinge connecting the jawbone to the skull, facilitating vital movements such as chewing, talking, and yawning. However, when this joint becomes dysfunctional it can have various impacts including:
Facial pain from clenching
Facial pain, particularly around the TMJ), cheeks, and ears is also common, often accompanied by a sensation of tightness or soreness. Additionally, jaw clenching during sleep can disrupt sleep patterns, leading to fatigue and exacerbating stress and anxiety levels.
Patients may experience pain or tenderness in the facial muscles, particularly around the cheeks and temples.
Ear pain and tinnitus
TMJ-related pains often masquerade as earaches, potentially resulting in misdiagnosis or inadequate treatment. The jaw and ear are intricately connected, and tension in the jaw can create restrictions in the surrounding soft tissues, including those around the ear. This tension can lead to localised pressure around the ear canal, causing sensations of earaches, discomfort, and even tinnitus.
Jaw clenching induced headaches
TMJ dysfunction frequently triggers headaches, often manifesting as tension headaches or migraines. The tension caused by the jaw often leads into further compensatory pains leading further down the neck and shoulders which have a flow on effect which may lead to further development of headaches. TMJ headaches often one sided can often be reproduced or exaggerated by compression or movements involving the jaw which flare up the tender tissues surrounding the jaw. There are multiple types of headaches in which jaw pain can lead into. These are but not limited to:
- Tension Headaches: TMJ-related tension headaches result from the excessive strain placed on the jaw muscles, leading to referred pain in the temples and forehead often radiating from the jaw.
- Migraines: TMJ dysfunction can trigger migraines due to the compression of nerves and blood vessels in the surrounding areas, resulting in throbbing pain and sensitivity to light and sound. These headaches tend to be more severe and can result in overall discomfort not only through the head but also surrounding musculature.
Neck pain & stiffness
Excessive tension in the jaw can trigger a cascade of compensatory pains, extending into the neck and causing stiffness and discomfort. Musculoskeletal discomfort often arises from fatigued and strained muscles, particularly when they're overworked or improperly utilised. When tension accumulates in the jaw due to clenching, the neck muscles may tense up in an attempt to stabilise the jaw and support its proper function. This strain on the fascial muscles can result in symptoms such as restricted motion, sharp, pinching pains, and persistent muscle soreness that can linger chronically. Neck pain is something Osteopathy can be incredibly effective for.
Shoulder pain & stiffness
Chronic TMJ issues may contribute to shoulder tension and discomfort, as the body compensates for jaw misalignment.
This coming from tension placed through the neck and surrounding areas which is associated with stress and discomfort from pain. Due to the close connectivity between the jaw and our shoulders these muscles can often try to bare some of the load to help support the jaw when those jaw muscles get sore and tired. Increased stress and fatigue from pain can also lead to our shoulders becoming more tense as we raise our shoulder towards our ears in the aim to reduced some of the tension felt from the jaw.
It's even possible hat shoulder injuries such as shoulder tendonopathy and rotator cuff issues can stem from jaw clenching and neck tension.
Upper back and rib pain
Patients with TMJ disorders may experience upper back pain, as postural changes and muscle imbalances develop to help alleviate jaw discomfort by offloading tension through the effected area. Many of our muscles through the front of our neck attach through the upper portion of our rib cage which can lead to a pulling effect placed upon the ribs and thoracic spine. The term “stuck ribs” often can be used to describe these symptoms as our ribs lose proper function and cannot rise and expand properly which can lead to feelings of breathlessness and chest tightness.
How to stop jaw clenching
With the age old question needing to be answered we often find ourselves seeking weird and whacky alternatives to mange the discomforts of jaw clenching. Often looking to the use of a mouthguard and massage to gain some symptomatic relief. We as Osteopaths look beyond just a musculoskeletal approach and look into lifestyle factors and triggers which may also be contributing along with the previous mentioned triggers. As a first point of call we can have a great effect on reducing the effects of jaw clenching and help you return to a far more comfortable lifestyle. Before coming into the clinic there are a few things that may help elevate such as heat through the side of the neck and jaw also but doing some light exercises to help improve the movement through the jaw. These include goldfish exercises, chin tucks and resisted jaw movements. Goldfish exercises are used to help with tension placed through the TMJ through creating pressure through the jaw by pressing our tongue to the roof of our mouth whilst simultaneously pressing the jaw left to right to help the jaw move under tension. This brings greater movement through the jaw whilst trying to reduce muscle tension through slight soft tissue and trigger point release.
Osteopathic management for your Jaw:
Osteopaths are experts at addressing TMJ-related pains with a holistic approach. Unlike quick fixes, they offer long-term solutions by identifying the root cause of your discomfort.
Through gentle manipulations and personalised care, they restore balance to your jaw and empower you with tools for lasting wellness. If TMJ issues are disrupting your life's harmony, an osteopath can help you find relief and reclaim your life back through techniques such as:
- Manual Therapy: Gentle manipulation techniques are utilised to realign the jaw, relieve muscle tension, and restore optimal function to the TMJ. By employing joint articulation and manipulation osteopaths can help restore proper function of the joint and allow for better movement and control through the joint itself.
- Soft Tissue Techniques: Osteopaths employ soft tissue manipulation to release tight muscles and improve circulation, alleviating pain and promoting healing. By releasing tight and tender tissues we can promote blood flow and tissue healing in the area to help restore function to the neck and jaw to relieve aches and pains from jaw clenching.
- Postural Correction: Addressing underlying postural imbalances can alleviate strain on the TMJ and associated muscles, reducing pain and preventing future recurrences. Typical forward head positioning and looking down and screens and phones can have a negative effect on the tension placed through the jaw. By correcting these postures we can find that tissues will begin to respond better to treatment and often reduce the risk of future pain, flare ups and tension.
- Dry Needling for Jaw Pain: As Osteopaths we often incorporate dry needling as part of our treatment approach for jaw pain. Dry needling involves inserting thin needles into specific trigger points within the muscles associated with the jaw. This technique aims to release tension, reduce muscle spasms, and improve blood flow to the affected area. By targeting trigger points, we can help alleviate pain and restore proper function to the jaw, promoting overall musculoskeletal health and relieving discomfort associated with TMJ dysfunction.
Botox for jaw clenching
Botox, or Botulinum toxin, is often used in cosmetic procedures to reduce wrinkles by paralysing certain muscles. However, it has also been used as a treatment for severe jaw clenching and TMJ disorders. Botox is injected into the masseter muscle (the large muscle that moves the jaw) to partially paralyze it, reducing its ability to forcefully clench and grind the teeth. This can significantly reduce the pressure on the jaw joint and relieve pain. However, it's important to note that Botox is not a cure for bruxism and the effects are temporary, lasting typically for three to four months.
Botox should be considered as a last resort treatment option after more conservative treatments have been tried without success, due to potential side effects and its invasive nature.
Osteopathy, combined with targeted exercises is the perfect treatment approach and can provide both immediate relief and guide you on a long-term treatment plan for managing and resolving jaw clenching and TMJ-related pain. This includes managing stress, rectifying postural imbalances, and recommending specific exercises that can help improve the function of your jaw and relieve pain.
Before resorting to more invasive procedures like Botox, consider the benefits of osteopathic treatment and the difference it can make in your life. At our clinic, our dedicated team of osteopaths is ready to assist you in creating an effective, personalised treatment plan and guide you towards a more comfortable, pain-free lifestyle.