How can I decrease jaw tension?

Effective Strategies to Decrease Jaw Tension

To effectively decrease jaw tension, start with jaw exercises, jaw stretching, and trigger point therapy as these interventions provide the most significant pain relief and functional improvement with minimal side effects. 1

First-Line Interventions

Physical Techniques

• Jaw Exercises:

  • Open and close your mouth slowly 10 times
  • Move your jaw side to side 10 times in each direction
  • Perform these exercises 3-4 times daily 1, 2

• Jaw Stretching:

  • Place your thumb under your upper front teeth and index finger on lower front teeth
  • Gently pull down to stretch the jaw muscles
  • Hold for 30 seconds, repeat 3 times 1, 2

• Trigger Point Therapy:

  • Apply gentle pressure to tender points in the masseter and temporalis muscles
  • Hold pressure for 30-60 seconds until tension releases
  • Can be self-administered or performed by a therapist 1, 3

• Jaw Mobilization:

  • Gentle manual therapy techniques to improve jaw movement
  • Should be performed by a trained physical therapist or TMD specialist
  • Particularly effective when combined with jaw exercises 1, 3

Behavioral Approaches

• Postural Exercises:

  • Maintain proper head and neck alignment
  • Shoulder rolls and neck stretches to reduce referred tension
  • Practice chin tucks throughout the day 1, 3

• Cognitive Behavioral Therapy (CBT):

  • Addresses stress, anxiety, and emotional factors that contribute to jaw tension
  • Helps identify and modify parafunctional habits
  • Particularly effective for chronic jaw tension 1, 3, 4

Second-Line Interventions

• Acupuncture:

  • May provide additional pain relief
  • Consider if first-line treatments provide insufficient relief 1, 3

• Manipulation:

  • Gentle manipulation of the jaw and surrounding structures
  • Most effective when combined with postural exercises 1, 3

Lifestyle Modifications

• Reduce Parafunctional Activities:

  • Avoid clenching, grinding, nail biting, and gum chewing
  • Be mindful of jaw position throughout the day
  • Combination of exercise therapy and psychological intervention to reduce parafunctional activities is more effective than exercise alone 5, 4

• Stress Management:

  • Practice relaxation techniques (deep breathing, progressive muscle relaxation)
  • Manage emotional stress which is a significant predictor of jaw pain 4
  • Consider relaxation training which has shown benefits for jaw pain 6

• Diet Modifications:

  • Avoid hard, chewy foods that require excessive jaw movement
  • Cut food into smaller pieces
  • Maintain a soft diet during flare-ups 3

Interventions to Avoid

• Not Recommended:

  • Removable occlusal splints (insufficient evidence of benefit)
  • Botulinum toxin injections (limited evidence for effectiveness)
  • Biofeedback (limited evidence for jaw pain) 1, 7

• Strongly Discouraged:

  • Irreversible oral splints
  • NSAIDs combined with opioids (significant harm potential)
  • Surgical interventions as first-line treatment 1, 3

Important Considerations

• Jaw tension often relates to temporomandibular disorders (TMDs), which affect 5-12% of the population 1
• Depression, catastrophizing, and psychological factors increase risk of chronicity 1
• Parafunctional activities and emotional states are strong predictors of jaw pain levels 4
• For persistent or severe jaw tension, consult with a healthcare provider to rule out underlying conditions

Remember that consistent application of these techniques is key to long-term improvement. The combination of physical techniques, behavioral approaches, and lifestyle modifications provides the most comprehensive approach to reducing jaw tension.