Jaw massage for clenching and teeth grinding

Why does the jaw get so tight?

Two strong muscles close the jaw: the masseter, at the back of the cheek, and the temporalis, a fan of muscle over the temple. Many people clench them without noticing, while concentrating at a screen, driving, or carrying stress through the day, and the muscles end the day tired and tender.

Some people also clench or grind their teeth in their sleep. Cleveland Clinic distinguishes awake bruxism, which you can learn to catch, from sleep bruxism, which people often do not realise is happening until a partner hears it or a dentist spots the wear on their teeth.

Can massage help a clenched jaw?

It can help the muscles feel looser and help the person relax, which is why the NHS lists massaging the painful jaw muscles among its self-help steps for jaw joint problems (temporomandibular disorder). The NHS teeth grinding page also suggests finding ways to relax, since stress and anxiety are common triggers.

Be clear about what it is, though. A jaw massage is comfort and relaxation; it does not stop grinding, protect the teeth or fix a jaw joint problem. Think of it as a calm few minutes at the end of the day, alongside whatever a dentist recommends.

How do you massage your partner's jaw and temples?

Have your partner lie on their back with a pillow under their head, and sit or kneel behind them so you are looking down at their face. Short nails and clean, warm hands matter here.

• Find the masseter: ask them to clench gently, feel the muscle firm up at the back of the cheek, then ask them to relax and let their teeth part
• Circle the masseter: with two or three fingertips on each side, make slow, small circles, moving a fingertip-width at a time from the cheekbone down towards the angle of the jaw
• Hold a tender spot: if one area feels tight, rest your fingertips on it with steady, light pressure for ten to fifteen seconds and let it soften
• Move to the temples: make slow circles over the temples and the area just above the ears, where the temporalis sits
• Stroke downwards: finish with slow strokes from the cheekbones down along the jaw towards the chin, a few times each side

How gentle should a jaw massage be?

Lighter than anywhere else on the body. Start around a 2 or 3 out of 10 and go no firmer than a 4 or 5, because tired jaw muscles are often more tender than people expect. The aim is for the muscle to soften, not to be worked hard.

Massage the muscles, not the joint. The jaw joint sits just in front of the ear, and it should get no more than a feather-light touch. Never push, pull or move the jaw for them, and stop if anything clicks painfully, aches or feels worse afterwards.

What else helps with clenching day to day?

Noticing is half of it. Many people find that a simple check during the day, asking whether their teeth are touching, catches clenching before the muscles tire. The NHS suggests looking for ways to relax, such as breathing exercises, listening to music and regular exercise.

An evening wind-down helps too. Spoken Massage's Head to Heart is twelve guided minutes on the face, scalp and head, very gentle throughout and with no oil on the face, made for screen-tired eyes and a tight jaw. Done before bed, it is a calm way to let the day go.

When should you see a dentist or doctor?

See a dentist if there is any sign of grinding: worn, chipped or sensitive teeth, jaw pain, aching on waking, or a partner hearing grinding at night. The NHS notes that a dentist may suggest a mouth guard or splint to protect the teeth.

See a GP or dentist about jaw pain that lasts more than a couple of weeks, a jaw that locks or will not open fully, or clicking that comes with pain. Call 999 if sudden jaw pain comes with chest pain, breathlessness or pain spreading to the arm, as that can be a sign of a heart attack and is not a muscle problem.