Do you have a jaw or headache? Maybe you notice some broken teeth? You are not the only one. More and more patients are suffering from dental conditions often associated with stress: teeth grinding and clenching, chipped and cracked teeth, and symptoms such as jaw pain and headaches.
Considering how our bodies are programmed to cope with moments of extreme anxiety, they release hormones like cortisol that create a surge of energy so that we can fight or flee from whatever comes our way.
But while in caveman times we could have burned off that excess steam by running from a saber-toothed tiger, today we have nothing left to do but sit and worry.
One way that your body gets rid of this energy is through isometric muscle contractions, such as clenching and grinding. This helps explain why all of your muscles tense when you're stressed, including those in your jaw. The body is finding ways to use that muscular energy, which includes pushing the teeth together and sliding them.
This usually happens when you are not aware of it, at night when you are sound asleep. But it can apply substantial pressure – up to 150 pounds of force – that wears down your teeth and causes jaw pain.
This problem can also be exacerbated by your posture during the day. Nerves from the muscles of the neck and shoulders lead to the temporomandibular joint, which connects to the jaw and skull. But the poor posture and slouching that you can have now working from your bed or sofa causes you to tilt your head forward, curving your spine in a "C" shape that creates tension in the jaw muscles.
How to stop grinding your teeth?
If you suspect that you are grinding your teeth at night (or know that you are grinding during the day), there are a few lifestyle adjustments you can try to see if it solves the problem.
Add some basic stretching to your day
Close your lips without allowing your upper and lower teeth to touch. Now press your tongue against the roof of the mouth without touching your teeth. Hold on for as long as you can.
Doing this exercise for 10 minutes at least three times a day for a month significantly reduces jaw pain, according to a May 2013 study published in the Journal of Physical Therapy Science.
Another exercise that can help relax and stretch your jaw muscles is to simply hold your mouth open for five to 10 seconds and then close it. Do a set of five, three times a day.
Try some heat and a self-massage
Touch the muscles around the jaw near the ear; If they feel tense, they can be the source of jaw pain.
Apply some moist heat (think of a warm washcloth) for 10-15 minutes to help relax them, then follow up with a five minute gentle massage of the area.
Do downward facing dog
Although there have been no studies that specifically look at yoga and jaw pain or teeth grinding, yoga can help relieve the stress that causes your jaw muscles to clench.
In fact, any method of relaxation, be it a few yoga moves or a warm bath before bed, can help.
If you've tried these simple steps, but are still experiencing signs of teeth grinding, such as jaw pain and stiffness, ear pain, and even headaches, see your dentist.
Go to physiotherapy
A short course in physical therapy can teach you more extensive stretching exercises to help the muscles and joints on each side of the head return to normal. A physical therapist may also perform a specific type of massage, known as a trigger point massage, to relax the muscles in your jaw that are causing you pain.
Get a night guard
A night guard, worn while you sleep, combats teeth grinding by holding the jaw in a slightly open position, so the jaw muscles relax, while also providing a barrier to prevent grinding. Although there are over-the-counter versions available, it is best to have a personalized one at your dentist's office.
If a night guard doesn't exactly fit your teeth, it's like going for a run in a loose pair of shoes – you'll come home with blistered feet. An ill-fitting night guard can cause similar pain in the mouth.
Ask for medications
In severe cases, your dentist may prescribe muscle relaxants or even Botox injections to temporarily paralyze your jaw muscles. But the latter can be expensive and is not usually covered by insurance.
