Could jaw-clenching be responsible for your headaches?

Are you a teeth-grinder? Get your chops into the facts around bruxism

Overworked facial muscles, potentially exacerbated by chewing gum or biting nails, can make jaw tension worse. Picture: iStock

OUR bodies deal with stress in different ways, and to the list of subconscious afflictions that arise when we are anxious — insomnia, depression, weight loss, to name a few — we can add jaw clenching, or bruxism. 

It’s a condition in which you involuntarily grind, gnash, or clench your teeth, usually happening during sleep but sometimes while awake.

According to the HSE, between 8-10% of the population is affected by bruxism. However, the Irish Dental Association (IDA) states that it can be more widespread, with some reports indicating that up to one in five people may be affected at some point in their lives.

Classic signs of jaw clenching include facial soreness and stiffness, headaches, neck tension, and clicking or limited movement of the jaw joint. Sleep disorders, illness, and certain medications are all associated with jaw clenching, but stress and anxiety are the biggest underlying causes.

An analysis of 720 people aged 30-89, published in the American Journal of Orthodontics and Dentofacial Orthopaedics, showed women experience more bruxism than men, although the true differences are unknown.

The IDA suggests that other over-the-counter remedies, such as anti-inflammatory medications, may help relieve symptoms initially. However, it is recommended to book an appointment with your dentist if you are concerned.

How do you know if you are clenching your jaw?

According to the IDA, there are numerous causes of excessive grinding of the teeth, which can cause the chewing muscles around the mouth to become tender and inflamed.

It often happens subconsciously when you are asleep.

“Tightness and muscle spasms can occur,” says dentist Dr Nigel Carter.

“Clenching often goes hand in hand with teeth grinding, although they can occur in isolation, and dentists will often spot the wearing away of tooth enamel if they press teeth together as they clench their jaw.”

Get a dental check-up

If you wake up with a headache, the chances are that you have been clenching your jaw at night.

“Anything that affects the delicate equilibrium of your bite can be problematic as the instinct is to clench in order to balance things out,” says Carter.

Crowns or fillings that are slightly too high, loose teeth, or the loss of one or more teeth can cause the mouth to overclose, which strains the jaw muscles. 

A dentist with specialist training can perform a procedure called an occlusal equilibration to reshape small areas of the teeth, helping the bite meet more evenly.

“Your first port of call should always be a dental check-up,” Carter says. “Even the slightest changes in your mouth may lead to more clenching and jaw tightness.”

Are there any habits that exacerbate jaw clenching?

Chronic jaw tension is made worse by overworked facial muscles. Repeatedly chewing gum, biting nails, your bottom lip, and even pouting for selfies are all habits that exacerbate jaw muscle fatigue.

These are what dentists call parafunctional habits, repetitive behaviours that overwork muscles in the mouth and jaw. A lot of tension in the jaw muscles results from these things.

“Biting your lower lip and fingernails, chewing gum or biting on your front teeth, can also affect loading of the jaw muscles,” says Carter.

Will massage help?

“I have TMJ [temporomandibular joint disorder] and wake most days with awful headaches from tension and jaw clenching,” TV and radio presenter Zoe Ball revealed on Instagram last year, adding that, for her, a lymphatic massage by a therapist helps to ease discomfort from the condition.

A physiotherapist can perform trigger point massage in the area around the TMJ, which is located in front of each of your ears, where the skull and jaw meet. You can also try a DIY facial massage. This is done by gently kneading the cheek and jaw muscles with your thumbs and fingertips every day.

Should I try Botox?

Several studies, including a review in Nature journal have shown injections of muscle-relaxing Botox into the masseter and temporalis muscles, which close the jaw as it chews and bites, can help to relieve tension associated with bruxism.

It should only be considered in consultation with a dentist or a specialist. Botox can take two weeks to kick in, but the results of a one-time treatment can last three to four months.

Are there any exercises I can try?

Simple jaw exercises or the application of hot and cold compresses may help ease tension or spasms in the muscles, according to the IDA.

Working the muscles underneath the chin can help the jaw’s masseter muscles to relax, physiotherapists suggest. Make a fist and place it beneath your chin. Push upwards with your fist and try to open your mouth against the resistance. Do this a few times a day.

Also, try the ‘goldfish’ exercise. Keep the tip of your tongue resting gently on the roof of your mouth just behind your upper front teeth, then slowly open and close your mouth as wide as feels comfortable (like a goldfish in slow motion). Do 10 repetitions, three times daily.

Initially, you might find it helpful to apply gentle pressure on your chin with your index finger in a direction towards your neck.

Should I wear a mouthguard?

A mouthguard designed to keep the upper and lower teeth apart, cushioning them from the force of clenching, and to reduce tension in the jaw muscles might be prescribed by a dentist for nighttime use.

It should be made from a hard material rather than a softer one, and sports mouthguards should be custom-fitted by experts.

The IDA says your dentist can create the night guard through a straightforward procedure, where they take impressions of your teeth.

“It is very important that they are carefully adjusted to balance the delicate equilibrium of your bite so that clenching and tension are reduced,” Carter says.