Logan Steele
A tight jaw can be extremely painful, making simple activities like chewing, talking, and yawning uncomfortable. Jaw tension can be caused by a variety of factors, including stress, anxiety, teeth grinding, injury, infection, and arthritis. To relax the jaw muscle, there are several techniques one can try, including hot and cold therapy, medication, breathing exercises, and jaw exercises.
How to relax jaw muscles
| Characteristics | Values |
|---|---|
| Anxiety disorders | Can cause jaw tension, clenching, and teeth grinding |
| Relaxation techniques | Meditation, yoga, mindfulness, and breathing exercises can help relieve anxiety |
| Medication | Anti-inflammatory and pain-reducing medications like ibuprofen, Tylenol, and Aspirin can help |
| Avoid caffeine | Caffeine stimulates muscles to contract and become tenser |
| Avoid hard and chewy foods | Cut food into small pieces and chew on both sides of the mouth |
| Sleep smart | Avoid sleeping on your stomach; if you sleep on your side, keep your neck and jaw aligned |
| Mouth guards | Splints can gently hold the mandible in a forward position, reducing strain on the jaw muscles |
| Jaw exercises | Open and close your mouth several times; place your thumb under your chin, then open your mouth while pushing upward to create resistance |
| Heat therapy | Dilates the blood vessels to the jaw area, increasing tissue extensibility and range of motion |
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What You'll Learn
Mouth opening exercises
Tongue Press and Jaw Open:
- Press the tip of your tongue gently onto the roof of your mouth, directly behind your top front teeth without touching them.
- Keep your tongue in position while you slowly open your jaw as wide as you comfortably can.
- Make sure to maintain contact between your tongue and the roof of your mouth while opening.
- Then, slowly close your mouth until your lips just touch.
- This will be the resting position for your jaw throughout the day.
- Repeat these steps 30 times or more throughout the day for up to a week.
Partial and Full Openings:
- Place your tongue to the roof of your mouth and place one finger in front of your ear where your temporomandibular joint is located.
- Put your other hand's pointer finger on your chin.
- For the partial opening, use your finger to drop your jaw halfway and then close. You should feel some mild resistance but no pain.
- Repeat 6 times in 1 round and complete 6 rounds a day.
- For the full opening, use your pointer fingers to drop your jaw completely down and then back up.
Resisted Opening and Closing:
- Place your thumb directly under your chin and open your mouth slowly.
- Your thumb should provide gentle resistance by pressing gently against your chin.
- For the resisted closing, squeeze your chin with your thumb and index finger as you try to open your mouth and drop your jaw down.
- Again, your fingers should provide gentle resistance.
- These exercises help strengthen the muscles around the jaw joint.
Simple Stretch:
- Open your mouth as wide as you comfortably can, as if you are yawning.
- Hold the stretch for 5 seconds and then relax.
- Repeat this exercise 10 times.
Remember, the goal is to loosen up your jaw muscles, so allow your jaw to open and close naturally without forcing it. If any exercise causes pain, stop doing it. You can also try relaxation techniques like breathing exercises to reduce stress and ease jaw tension.
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Tongue placement
To perform a tongue placement exercise, start by placing your tongue in the "N" position and slowly opening your mouth as wide as comfortable while keeping the tongue in contact with the palate. Hold this open position for 5-10 seconds, then slowly close your mouth back to the starting position. This exercise helps to stretch and relax the jaw muscles.
Another variation of this exercise involves using your fingers to assist in jaw relaxation. Place your tongue in the "N" position and place one index finger on your chin and the other on the temporomandibular joint, which is located in front of and below the ear. Slowly open your jaw while using your fingers to gently guide the movement. Lower your bottom jaw as far as possible, then close your mouth and repeat the exercise.
It is important to note that tongue placement is just one aspect of jaw relaxation. Other techniques such as meditation, relaxation techniques, and behavioural changes can also help to reduce jaw tension and relieve anxiety, which is often a contributing factor to jaw tension and teeth clenching. Additionally, seeking professional help from chiropractors, physical therapists, or osteopathic physicians can be beneficial for those experiencing severe or persistent jaw pain.
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Relaxation techniques
Relaxing your jaw muscles can be difficult, especially if you are experiencing pain or discomfort. There are many reasons why you might be experiencing jaw tension, from anxiety to sleep disorders, teeth grinding, or even arthritis.
Tongue and Jaw Exercises
One way to relax your jaw is to place your tongue on the roof of your mouth, behind your upper front teeth. Allow your jaw to relax and your teeth to part. You can also try gently pulling your jaw down with your hand until you feel tension, and then holding for 30 seconds.
Resistance Training
Resistance training can help to strengthen your jaw muscles. Try placing your thumb and forefinger on either side of your jaw and gently pushing as you open your mouth and close it.
Heat Therapy
Applying heat to the jaw area can dilate the blood vessels, increase tissue extensibility, and improve your range of motion. Try using a heating pad or a hot pack for 20 minutes.
Breathing Exercises
Deep breathing can help to relax your jaw. Breathe in through your nose, hold for 2-3 seconds, and then exhale slowly through your mouth. Let your shoulders and jaw sag and rest for a few seconds before taking another deep breath.
Meditation and Mindfulness
Meditation and mindfulness techniques may help to relieve anxiety and jaw tension. Yoga and other relaxation techniques can also be beneficial.
Lifestyle Changes
Making some lifestyle changes can help to reduce jaw tension. This includes avoiding caffeine, chewing gum, and hard or chewy foods. Cut your food into small pieces and chew evenly on both sides of your mouth.
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Anti-inflammatory medication
Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to relieve pain and reduce inflammation in the jaw, face, and neck. NSAIDs are available over the counter and include aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve). While NSAIDs can be effective in the short term, they are not recommended for long-term use due to potential side effects, including gastric ulcers and impaired kidney, heart, and blood clotting functions. Additionally, they may interact with certain medications, such as lithium, methotrexate, ACE inhibitors, and loop diuretics.
If over-the-counter NSAIDs do not provide sufficient relief, a medical provider can prescribe stronger anti-inflammatory medications. Corticosteroids are an example of a potent prescription anti-inflammatory medication that typically works better than NSAIDs but carries greater risks. It is important to consult a doctor before taking any prescription medication to ensure it is safe and suitable for your specific needs.
Muscle relaxants are another option for relaxing the jaw and relieving discomfort. These medications act on the central nervous system and have sedative and muscle-relaxing properties. Examples include carisoprodol (Soma) and diazepam, the latter of which is also prescribed as an anti-anxiety medication. However, muscle relaxants can cause drowsiness and have other side effects, including dizziness, headache, nervousness, and low blood pressure. They may also interact with certain medications, such as monoamine oxidase inhibitors (MAOIs) and tramadol, and are not suitable for individuals with certain medical conditions, including hyperthyroidism and heart problems.
Botulinum toxin, or Botox, is another muscle relaxant that has been explored for treating jaw pain associated with TMJ disorders. While it has a localized effect and a low incidence of adverse reactions, it has not been approved by the US Food and Drug Administration for this purpose.
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Avoid caffeine
Caffeine is a stimulant that can increase muscle tension and make your jaw muscles move more than they usually would. It also amps up your nervous system, making you feel more anxious and stressed, which can lead to you tensing your jaw muscles. Caffeine can also disturb your sleep, which can make you feel more stressed and anxious.
Caffeine is found in coffee, tea, cola, and chocolate. Even decaffeinated coffee can contain up to half as much caffeine as regular coffee. If you suspect that caffeine is worsening your jaw pain, you should try cutting it out of your diet for a couple of weeks to see if your symptoms improve. It is not recommended to stop consuming caffeine immediately, as this can be difficult. Instead, start by tracking your caffeine intake and then incrementally lower your dosage, noting how your body and jaw respond.
If you are experiencing jaw pain, you can try applying a hot or cold compress to your jaw for 5–10 minutes, three to four times a day. You can also try tongue and mouth exercises, such as resting your tongue on the roof of your mouth or slowly opening and closing your mouth.
If you are experiencing jaw pain or tenderness, frequent morning headaches, or symptoms like ear pain, neck and shoulder pain, it is best to discuss them with a doctor or dentist.
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Frequently asked questions
Jaw tension can be caused by a combination of factors, including stress, anxiety, sleep disorders, certain medications, and lifestyle habits.
Jaw tension can cause pain, tenderness, and stiffness in the jaw, ear, face, or neck. It can also lead to headaches and difficulty with chewing, yawning, or talking.
There are several ways to relieve jaw tension, including relaxation techniques such as meditation and yoga, medication, and behavioural changes. Jaw exercises and stretches can also help, as well as resting the jaw by avoiding hard foods and chewing gum.
Some specific jaw exercises include opening and closing the mouth, using resistance with the fingers, and placing the tongue on the roof of the mouth while dropping the jaw.
If jaw tension is severe or does not improve with home treatments, it is recommended to seek advice from a doctor, TMJ Dentist, Orofacial Pain Specialist, or other healthcare professionals. They can provide treatment strategies such as mouth guards, medication, and massage therapy.
