Jaw problems can often be overlooked, but they can have quite an impact on our daily lives. Problems such as jaw pain, teeth grinding (at night or during the day), clenching of the jaws and even headaches can all result from tense jaw muscles. In this blog, we talk about some of the techniques that can help relax the jaw muscles, and go into more detail about the role chiropractic can play in relaxing jaw muscles.
Causes of tense jaw muscles
Jaw muscles can become tense for a variety of reasons:
Stress and tension: This is actually the main cause. Emotional stress can lead to unconscious tightening of the jaw muscles, especially during sleep.
Teeth grinding and jaw clenching: These are common habits that strain the jaw muscles and cause tension.
Excessive chewing or talking: Prolonged activities involving heavy use of the jaw muscles can lead to fatigue and tension.
Temporomandibular dysfunction (TMD): This includes various conditions that cause pain and dysfunction in the jaw joint, which can result in tense jaw muscles.
Medical conditions: Sometimes medical conditions such as arthritis, jaw injuries or infections can also lead to tense jaw muscles.
Wrong attitude: Poor posture, especially while sitting or sleeping, can also overload the jaw muscles and lead to tension.
Why is jaw muscle relaxation important?
Relaxing jaw muscles is important for several reasons. Tense jaw muscles can lead to pain, discomfort and even headaches or migraines. Relaxing the muscles can reduce pain. When the jaw muscles are tense, it can interfere with the normal function of the jaw. This includes chewing, talking and even opening and closing the mouth. Relaxation can help improve these functions. Persistent tension in the jaw muscles can lead to conditions such as temporomandibular dysfunction (TMD) or jaw joint problems. Relaxing the muscles can help prevent or reduce these complications. In people who grind teeth or clench jaws at night, relaxing the jaw muscles can improve sleep quality and reduce sleep disturbances.
Relaxation techniques
Methods to relax jaw muscles range from simple stretching and relaxation exercises to using heat or cold therapy, massage, physiotherapy, chiropractic or teaching stress relief techniques such as meditation and breathing exercises. It is important to identify the underlying cause of tension to choose effective methods of relaxation.
There are several techniques you can try out yourself for relaxing the jaw muscles:
Heat application: Placing a warm compress on the jaw can relax the muscles and reduce tension.
Massage and stretching exercises: Gently massaging the jaw muscles and performing mild stretching exercises can help reduce tension.
Stress reduction techniques: Practising relaxation techniques such as meditation, breathing exercises and yoga can reduce overall muscle tension, including that in the jaw.
5 Simple exercises to relax your jaw muscles
If you regularly experience tension in your jaw muscles, simple exercises can help to relax the muscles and improve the mobility of the jaw joint. Perform the exercises gently and never force the movement. You may feel a slight stretch, but pain is a sign that you should stop.
1. Press your tongue against the roof of your mouth and open your mouth in a controlled manner
Place the tip of your tongue just behind your front teeth, against the roof of your mouth. Then slowly open your mouth whilst keeping your tongue in the same position. Gently close your mouth again. By keeping your tongue against the roof of your mouth, your jaw often moves more straight and there is less strain on your chewing muscles. Repeat this exercise 10 times.
2. Self-massage of the jaw muscles
Place your fingertips on the chewing muscles on either side of your face, just in front of your ears and below your cheekbones. Make small, gentle circular movements with light pressure for one to two minutes. You can also gently massage the muscles along the jawline. A massage stimulates blood circulation and helps to release built-up tension in the muscles.
3. Stretching exercise for the jaw
Relax your shoulders and press your tongue against the roof of your mouth. Then open your mouth as wide as feels comfortable and hold this position for five seconds. Slowly close your mouth again. This exercise helps to maintain the mobility of the jaw joint and gently stretch the surrounding muscles. Repeat this five to ten times.
4. Relaxing with a breathing exercise
Stress is one of the most common causes of jaw clenching and teeth grinding. You should therefore take a moment every now and then to consciously relax. Breathe in calmly through your nose for four seconds, then breathe out slowly through your mouth for six to eight seconds, letting your lower jaw hang loosely as you exhale. Make sure your teeth do not touch. Repeat this for a few minutes to reduce tension in your jaw and the rest of your body.
5. Practising with light resistance
Once the worst of the pain has subsided, you can improve the stability of your jaw muscles with an isometric exercise. Place your thumb under your chin and try to open your mouth slowly whilst applying gentle counter-pressure with your thumb. Your jaw barely moves, but the muscles are activated without putting too much strain on the joint. Hold the tension for five seconds and repeat the exercise five times.
These exercises can help to relax tense jaw muscles and reduce symptoms such as jaw pain, jaw clenching and teeth grinding. If the symptoms keep returning, or if you also experience headaches, neck pain or difficulty opening your mouth, it is advisable to have the underlying cause investigated. In that case, a chiropractor can assess whether the tension is related to the alignment and mobility of the neck, jaw and surrounding muscles.
Chiropractic and relaxing jaw muscles
Chiropractic care can play an important role in alleviating jaw problems. Combining relaxation techniques for the jaw muscles with chiropractic care can offer a holistic approach to reducing jaw problems. Whilst relaxation techniques directly reduce muscle tension, chiropractic care can focus on the structural aspects that contribute to jaw problems.
Our chiropractors in Den Bosch specialise in treating disorders of the musculoskeletal system, including the muscles, joints and nervous system. Although they focus primarily on the spine, they may also use techniques to help relax the jaw muscles, particularly in cases of jaw tension or temporomandibular dysfunction (TMD). Chiropractors use techniques to gently adjust the spine, including the neck and jaw area, to reduce muscle tension. By identifying and treating specific trigger points in the jaw muscles, chiropractors can help to reduce muscle tension and pain. They also use mobilisation techniques: gentle movements or manipulations of the jaw joints and surrounding tissues to improve jaw mobility and reduce tension. Chiropractors can also advise on specific exercises and postural corrections to strengthen the jaw muscles and reduce tension.
It is important to note that not all chiropractors specialise in jaw-related problems. If you are specifically looking for treatment for jaw problems, it may be advisable to find a chiropractor with experience in treating the jaw area, or to consider seeing a dental professional or a specialist physiotherapist who specialises in jaw problems. Always important: communicate openly with your healthcare provider about your symptoms and expectations for treatment.
Making an appointment at chiropractor
Jaw problems can cause significant discomfort in everyday life. These problems can be effectively addressed through a combination of relaxation techniques for the jaw muscles and expert chiropractic care. At The Family Chiropractor, we offer personalised care in a familiar setting. At our small, family-run practice in Den Bosch, we support you by working with you to draw up a bespoke treatment plan tailored to your specific situation.
At The Family Chiropractor, we understand the importance of holistic care and offer professional guidance to help reduce jaw tension and promote overall health and wellbeing. Make an appointment today or take contact on if you have any questions.
