Home Remedies for Bruxism and TMJ Pain: What Works and What Doesn’t
“It’s always recommended to see a dentist for teeth and jaw pain, but some home remedies can be effective”
5 minute read
Grinding your teeth (bruxism) or clenching your jaw and pain in the jaw joints (TMJ) can sometimes be related issues*, and share some treatments. If you suffer from either of these conditions, it’s important to talk to a dentist before trying any home remedies or over-the-counter products, as some are more effective than others – and some may even be potentially harmful.
Read this overview of home remedies for bruxism and TMJ pain, as well as their causes, warning signs to look for, and how a dentist can help. If you need to talk to a dentist for professional advice or to discuss your treatment options, get in touch with our team at Kelmscott Dental today.
* Mortazavi N, Tabatabaei AH, Mohammadi M, Rajabi A. Is bruxism associated with temporomandibular joint disorders? A systematic review and meta-analysis. Evid Based Dent. 2023 Sep;24(3):144. doi: 10.1038/s41432-023-00911-6. Epub 2023 Jul 20. PMID: 37474733.
What is bruxism (teeth grinding)?
Bruxism is the medical name for involuntary grinding or clenching. This may happen during the day or during sleep, and puts pressure on the teeth and jaws.
If bruxism isn’t managed effectively, it may eventually lead to problems such as tooth wear or damage and TMJ disorders. Teeth affected by bruxism may be weaker and more prone to damage, and uneven teeth wear may also lead to bite problems.
What are signs of bruxism?
Some people who grind their teeth at night may not be aware that they’re doing it, but some possible signs of bruxism include:
- Tooth pain or sensitivity
- Flat, worn or short teeth
- Cracked or chipped teeth
- Pain or stiffness in the jaw or jaw joints
- Headache or pain around the ears or face
What triggers bruxism?
There can be many possible reasons for bruxism, including physical and psychological causes. These can include:
- Stress or anxiety
- Uneven or misaligned teeth
- Sleep disorders such as obstructive sleep apnoea (OSA)
- Medication side effects
Successful management and treatment of bruxism aims to target the underlying cause while alleviating the symptoms.
What are TMJ disorders?
The temporomandibular joints (TMJ) are the two joints that connect the jaw to the skull and allow it to move when you open your mouth and chew and grind food. Problems affecting these joints are referred to as TMJ disorders or TMJ dysfunction (TMJD or TMD).
TMJ disorders are often associated with pain or reduced functioning of the jaw, which could affect eating or speaking. If this pain is severe or distracting, it can affect a person’s quality of life, work productivity or ability to sleep. TMJD is also associated with a higher risk of depression and other psychological issues.
What are signs of TMJ disorders?
Pain in the TMJ joints on the sides of the head is a common symptom of TMJD, but not everyone experiences TMJ pain. Some other possible warning signs are:
- Clicking, popping or grating sounds when you open or move your jaw
- Difficulty opening your mouth
- Stiffness in your jaw or shoulders
- Ear or face pain
- Loss of hearing or dizziness
What causes TMJ disorders?
Pressure from teeth grinding can sometimes cause TMJD. Both conditions also share some underlying causes, such as stress and misaligned teeth. Other possible causes of TMJD include:
- Chronic tension
- Injuries to the mouth or jaw
- Joint conditions such as arthritis
- Nail biting or chewing on non-food objects
Dentists can diagnose TMJ disorders by conducting a physical exam and asking about your symptoms. Call (08) 9495 7999 to book an appointment with our Kelmscott dentists or for information about treating TMJ pain and home remedies.
What are effective home remedies for bruxism and TMJ pain?
In some cases, bruxism and TMJD may be effectively treated at home, without the need for more invasive treatment, but this can only be determined by a dentist or other appropriately qualified health professional. They might identify a serious underlying cause that needs treatment, or they may inform you about risk factors specific to you, that could make some remedies unsuitable.
Depending on what’s causing the problem, some home remedies that may help relieve bruxism and TMJD symptoms include:
- Stress management: Trying to avoid or manage stressful situations could reduce the tendency to grind or clench teeth, reducing strain on the jaw.
- Relaxation techniques: Practices such as meditation, yoga and deep breathing could help reduce bruxism and TMJD triggers.
- Massage therapy: Following self-massage techniques to help relieve tension in the jaw and facial muscles.
- Jaw exercises: Following your dentist’s guidance about gentle stretching and strengthening exercises to help improve control and movement of your jaw.
- Heat and cold therapy: Applying a warm compress, cold compress or ice pack to help relieve jaw pain.
- Avoiding hard foods: Switching to a soft food diet to reduce strain on your jaw, especially during flare-ups.
- Improving sleep hygiene: Improving your bedtime routine and sleep environment to improve sleep quality and reduce grinding at night.
Home remedies that should be used with caution
Other bruxism and TMJ pain home remedies may be less effective at reducing symptoms for some people and should only be tried if advised by your dentist. These include:
- Medication: Over-the-counter medication such as painkillers, anti-inflammatory drugs and muscle relaxants may provide temporary relief from pain, muscle tension or joint pain related to TMJD, but these can’t and shouldn’t be relied on for long term relief. There is a lack of evidence supporting medications to treat an underlying bruxism or TMJD condition.
- Essential oils: There is little evidence to support the effectiveness of essential oils such as clove, lavender or peppermint oil for treating TMJ pain, but some people may find these have soothing effects for temporary relief.
- Herbal teas and supplements: Natural remedies such as chamomile tea and magnesium supplements are sometimes suggested for stress relief, but it’s important to consult a healthcare provider for personalised advice.
Actions that may be harmful
When you’re looking into home remedies for bruxism and TMJ pain, it’s important to be aware that some common suggestions are not recommended by most health professionals. These remedies may lack evidence of being effective compared to other measures, or they may even cause harm. These include:
- DIY night guards: While a custom-fitted night guard or splint provided by a dentist can be an effective treatment to reduce bruxism or TMJD, over-the-counter (boil-n-bite’) night guards are less effective, as they are not customised to your individual bite. They may also pose a choking risk if the night guard comes loose during sleep.
- Chewing gum: Chewing gum is sometimes recommended to stretch and exercise the jaw muscles, but this may make TMJ problems worse. Excessive chewing should be avoided if you have a TMJ disorder, as this may increase tension in the jaw and joints.
- Delaying treatment: Ignoring possible warning signs and avoiding or delaying a visit to the dentist can mean suffering with TMJ pain or bruxism symptoms for longer. It could also increase the risk of permanent damage that could have been prevented with early treatment.
When to see a professional for treatment
TMJ pain and other symptoms are sometimes temporary, and may go away on their own or with relief from home remedies. However, if pain, stiffness or other symptoms persist, or are too severe, it’s important to see a dentist. They will examine your mouth and jaw and discuss your experiences, medical history and other relevant risk factors to help them determine whether bruxism or TMJD is present and how they can help you.
Treatment options for bruxism and TMJ disorders are based on what’s causing the condition and its effects. They may include:
- Dental or orthodontic treatments: Dentists may restore worn or damaged teeth with crowns or fillings, or correct a misaligned bite with teeth straightening treatments. If damage from grinding is too severe (such as a heavily cracked tooth) it may need to be removed, and replaced with a dental implant.
- Custom night guard: Custom-fitted occlusal splints can be worn at night to prevent teeth from grinding together. They can be effective for relieving TMJ pain associated with bruxism and preventing damage, and may help to stabilise the jaw.
- Counselling: Seeing a professional for advice about managing stress or habits or for interventions such as cognitive behavioural therapy may help to address an underlying psychological cause of the condition.
- Physical therapy: Some physical therapy approaches such as joint manipulation and soft tissue manipulation may help to relieve pain, reduce swelling and restore motor function in the jaw joints. However, the effectiveness of some other approaches, such as electrotherapy, is not supported by evidence.
- Muscle relaxant injections: For more severe bruxism or TMJD symptoms, injections of compounds that restrict muscle movements may provide short-term relief, though their effects typically fade after 1–5 months.
- Surgery: In the most severe cases, such as damage to the TMJ or surrounding tissues, jaw surgery may be necessary to restore function and relieve pain, if other approaches alone are not effective.
As bruxism and TMJD can be complex and have a number of related causes and symptoms, treatment may involve a number of approaches. It’s also important to follow a best practice oral hygiene routine to minimise triggers and support a healthy jaw. This includes visiting your dentist every 6 months for a routine check-up and clean, so they can monitor your recovery and catch any new problems before they become more serious.
Talk to a dentist in Kelmscott
If you’re struggling with teeth grinding, TMJ pain or other symptoms, make an appointment with our dentists at Kelmscott Dental to find out what home remedies or treatments could help you. Call us today on (08) 9495 7999 or book online. We also see patients from all surrounding areas, including Gosnells and Armadale.
References
- Gil-Martínez A, Paris-Alemany A, López-de-Uralde-Villanueva I, La Touche R. Management of pain in patients with temporomandibular disorder (TMD): challenges and solutions. J Pain Res. 2018 Mar 16;11:571-587. doi: 10.2147/JPR.S127950. PMID: 29588615; PMCID: PMC5859913.
- De La Torre Canales G., Câmara-Souza M.B., Muñoz Lora V.R.M., Guarda-Nardini L., Conti P.C.R., Rodrigues Garcia R.M., Del Bel Cury A.A., Manfredini D. Prevalence of psychosocial impairment in temporomandibular disorder patients: A systematic review. J. Oral Rehabil. 2018;45:881–889. doi: 10.1111/joor.12685.
- Guaita M, Högl B. Current Treatments of Bruxism. Curr Treat Options Neurol. 2016 Feb;18(2):10. doi: 10.1007/s11940-016-0396-3. PMID: 26897026; PMCID: PMC4761372.
- Mortazavi N, Tabatabaei AH, Mohammadi M, Rajabi A. Is bruxism associated with temporomandibular joint disorders? A systematic review and meta-analysis. Evid Based Dent. 2023 Sep;24(3):144. doi: 10.1038/s41432-023-00911-6. Epub 2023 Jul 20. PMID: 37474733.
