Jaw Joint Care & Exercises

Why You May Be Experiencing Pain

Your dentist suspects that you may be grinding, clenching, or gritting your teeth more than usual. This can lead to:

• Pain in the jaw, teeth, ears, and head

• In more severe cases, neck, shoulder, and backache

• Accelerated tooth wear and increased risk of denture fractures

While the exact cause of grinding isn’t always clear, stress is a major factor for many people. Symptoms often return during stressful periods, so it’s important to have a plan in place.

What You Can Do

These simple steps can help reduce strain on your jaw and support healing:

1. Avoid biting with your front teeth. Don’t bite into apples, chew your nails, or hold objects (like pens) between your teeth.

2. Eat soft foods. Chew on the painful side using your back teeth. If both sides are affected, alternate gently between them.

3. Limit wide mouth movements. Try to keep your teeth together when yawning or laughing to avoid overstretching the jaw.

Watch this video for an explanation of temporomandibular disorder (TMD) and more self-care tips

Daily Jaw Exercise (3–4 minutes)

Do this in front of a mirror:

1. Sit comfortably with your back teeth together and relax.

2. Slowly curl your tongue upwards and backwards along the roof of your mouth, keeping it centred.

3. Push your tongue firmly against the soft palate (the softer area towards the back).

4. While maintaining contact, open your mouth vertically avoid sideways movement.

5. If the tip of your tongue pulls away, restart the exercise.

6. Hold the open position for 5 seconds, then relax for 5 seconds. Repeat.

If your jaw clicks, it means the exercise isn’t being done correctly. Start again from the beginning.

Why This Helps

This exercise helps pull the jaw backwards, relaxing the muscles that pull it forward. It reduces strain on the jaw joint ligaments, allowing them to heal and easing pain over time.

There is no quick fix symptoms must be managed with pain relief and consistent exercise. If symptoms persist, we may recommend a night guard to wear while sleeping, as grinding often worsens during sleep.

What to Expect

• You may feel worse before you feel better don’t be discouraged.

• After the first week, do the exercises in short, frequent sessions throughout the day.

• Continue the routine for 2–3 months after symptoms have resolved to prevent recurrence.

Watch this physiotherapist-led exercise demonstration

If you have any concerns, please contact the practice on 01788 542663