Content

• To step
• Part 1 of 3: Break the habit
• Part 2 of 3: Dealing with stress
• Part 3 of 3: Get medical attention

Jaw clamping can cause headaches, dental damage and other problems. You can have jaw clenching during the day or at night, but to unlearn it you will have to consciously retrain your jaw muscles and do something about the stress that is causing the problem. Home treatment works in most cases, but in others it may be necessary to undergo medical treatment.

To step

Part 1 of 3: Break the habit

1. Use a warm compress. Wet a clean washcloth with hot water. Squeeze the excess water from the washcloth, then hold the wet cloth against the tense and painful area of ​​your jaw for 10 minutes.
   • Do this immediately if you notice that your jaw is tense and hurting. You can also use a warm compress immediately before stressful moments to keep tension from building up in your jaw.
   • The heat should cause the muscles in your jaw to relax and loosen up. A relaxed jaw will tense less quickly, and the chances are less that your jaws clench.
2. Massage your jaw. Use your fingers to gently massage the muscles in question.Apply firm but gentle pressure to the tightened part of your jaw, then massage your entire jaw and mouth using small, circular movements.
   • It is best to do the exercise before you have a chance to clench your jaws together, but you can also do this after you notice that your jaws are tense and hurt.
   • By massaging the area in question, you can relax your jaw muscles. When the muscles are loosened and relaxed, you will naturally have less of a tendency to clench your jaws again.
3. Practice putting your jaw together correctly. If jaw clenching has become a chronic problem for you, you have probably subconsciously taught yourself to keep your jaws together the wrong way. Practicing correctly putting your jaws together every few hours during your day can help you retrain your brain and muscles.
   • When you keep your lips together, there should still be a small gap between your top and bottom teeth.
   • Keep the tip of your tongue between your front teeth. Keep it there for at least five minutes. During this time, your jaw muscles should relax and assume a more natural position.
   • If this simple correction is not pleasant or helpful, you may need to ask your dentist about the best position for your jaws. Remember the way it feels and take pictures of the way it looks. Review the pictures later while you practice in the same position in front of a mirror.
4. Take the right nutritional supplements. It is especially important to get more calcium, magnesium and vitamin C. By getting the right amounts of the nutrients you can control the movements of your muscles, including those of your jaw muscles.
   • You can adjust your diet to get these nutrients or start taking nutritional supplements on a daily basis.
   • If you choose to take nutritional supplements, remember to take one part magnesium for every two parts calcium. For example, you can take 600 mg of calcium and 300 mg of magnesium. The amount of vitamin C you should take is independent of this. A good daily dose is 90 mg.
   • Take the nutritional supplements daily for at least two months before determining whether or not it has helped.

Part 2 of 3: Dealing with stress

1. Find out what things are causing you stress. Stress can clench your jaw both during the day and at night. Stress is inevitable, but you can think of ways to deal with the causes of stress once you've figured out what things are causing you stress.
   • Consider keeping a journal to find out what things are causing you stress. Write down any events that cause you anxiety, even mild anxiety, and especially during the day, pay attention to things that cause stress that occur before and during jaw clenching.
   • Avoid stressful things that can be avoided. Treat causes that cannot be avoided with things that help you relax and calm down. For example, you can listen to soothing music, take a warm bubble bath, meditate, and soothe yourself with aromatherapy.
2. Have a regular sleep pattern. By following a regular sleep pattern you should sleep better, so that you may have less problems with jaw clenching at night. Getting a good night's sleep for eight hours each night can also lower your overall stress level, which can make it easier to stop jaw clenching during the day as well.
   • Go to bed at the same time every night and get up at the same time every morning, whatever your schedule. Try to schedule eight full hours of sleep between those two times.
   • In addition to trying to sleep more, it is also important to try to sleep better. Try to completely relax your mind and body before going to sleep. Avoid caffeine and alcohol, as both can alter your sleep cycle. Sleep in a room with a pleasant, slightly low temperature, and turn off all bright lights and irregular sound sources.
3. Sport. Regular exercise can reduce stress, stabilize your mood and strengthen your immune system. As a result, your jaw should be less tense and your jaw muscles should become stronger and more flexible.
   • You don't have to do strenuous exercise to benefit from it. Walk at a slow to moderate pace daily for half an hour, three to five days a week. Make this a regular part of your routine for at least two months. You can also start doing this permanently.

Part 3 of 3: Get medical attention

1. Make an appointment with your dentist and your doctor. Jaw clamping is often a comprehensive problem involving both physical and psychological factors. A good dentist should be able to handle jaw and dental issues, but it is necessary to see your doctor to have a treatment plan for any other factors involved.
2. Buy dental splints. Both bite plates and dental splints can keep your teeth apart and protect them from the damage caused by jaw clamps. Dental splints are more expensive but better than over the counter bite plates.
   • Bite plates are generally made of hard plastic. You will still feel the pain caused by the jaw clenching, and that pain can make the underlying tension worse.
   • Dental splints are made of soft acrylic and are custom made to fit in your mouth. They do not prevent jaw clenching, but they will soothe the pain and can prevent your jaw from becoming even more tense.
   • Know that both bite plates and splints are generally intended for use at night. In extreme cases where jaw clamps are a problem during the day, they can be used during the day.
3. Have crooked teeth corrected. If your teeth are damaged or crooked, it can make jaw clenching worse. See your dentist to determine the best way to resolve the underlying problem.
   • Braces can help correct teeth that are very crooked. In some cases, however, the dentist may recommend crowns that are strategically placed to fix the problem.
   • If you have a damaged tooth, repairing that tooth can help keep your teeth together again.
4. Get therapy. There are several types of therapy that can help correct jaw clenching problems, but the most common are biofeedback and cognitive behavioral therapy.
   • Biofeedback is a type of physical therapy. During a treatment, the doctor will use special equipment to examine the ways in which you move and control your jaw. The doctor can use the same equipment to train and regulate your jaw muscles.
   • Cognitive behavioral therapy addresses the psychological component of jaw clamping. By talking to a psychologist or therapist, you can learn to deal with and respond to stress differently, so that you have less anxiety.
5. Try acupuncture. Talk to an acupuncturist about regular treatments that can help reduce pain and tension in the jaw. There is little scientific evidence that acupuncture works, but it is a popular alternative medicine.
   • You can also find more information about acupressure. Acupuncture involves inserting needles into strategic places in the body to relieve pain in the body, but acupressure puts firm pressure on certain areas of the body.
6. Find out more about muscle relaxants. Muscle relaxants can cause the muscles in your jaw to relax, which should help with jaw clenching. You can ask your doctor about oral muscle relaxants and muscle relaxant injections.
   • Oral muscle relaxants can only be obtained with a prescription from your doctor and should only be used for a short time to prevent addiction. These drugs weaken your entire body's immune response. They can make you drowsy, so take them before going to sleep.
   • Botulinum toxin (botox) is injected directly into the affected areas and ensures that only the surrounding jaw muscles relax. The effect of such treatment will last for a long time. This treatment is often only prescribed as a last resort.
7. Take a look at your medications. If you are currently taking long-term prescription medications and you did not have jaw clenching before you started, ask your doctor if the jaw clenching could be a side effect of the medications.
   • If your medications are causing the problem, your doctor may prescribe a different medication to help stop jaw clenching.
   • There are several types of drugs that can cause jaw clenching, but some of the biggest culprits are antipsychotics and antidepressants, including selective serotonin reuptake inhibitors (SSRIs).
   • Know that alcohol, smoking, and drug use can also cause problems with jaw clenching and that you should quit.