Why Does My Jaw Click When Chewing And Exercises To Relieve Tension

That clicking sound when you chew, yawn, or speak can be more than just a minor annoyance—it might signal underlying tension or dysfunction in your temporomandibular joint (TMJ). Millions of people experience jaw clicking at some point, often dismissing it as harmless. But persistent clicking, especially when accompanied by pain, stiffness, or limited movement, can indicate a developing issue that benefits from early intervention.

The TMJ is one of the most complex joints in the body. It allows for smooth up-and-down and side-to-side motion, enabling speech, chewing, and facial expressions. When this joint becomes strained or misaligned, it can produce audible clicks, pops, or grating noises. While occasional clicking may not be cause for concern, chronic symptoms often stem from muscle tension, disc displacement, or joint inflammation—all of which can be managed with targeted exercises and lifestyle adjustments.

Understanding the Causes of Jaw Clicking

Jaw clicking typically occurs when the articular disc—the cushioning pad between the jawbone and skull—shifts out of its normal position. As you open your mouth, the jawbone temporarily snaps over or under the displaced disc, producing a pop or click. In many cases, the disc returns to its proper place when you close your mouth, sometimes causing a second click.

Common causes include:

• Muscle tension and clenching: Stress-induced teeth grinding (bruxism) or daytime clenching tightens the muscles around the jaw, increasing pressure on the joint.
• TMJ disorders (TMD): A broad category of conditions affecting jaw function, including internal derangement, arthritis, or degenerative joint disease.
• Poor posture: Forward head posture from prolonged screen use alters jaw alignment and strains supporting muscles.
• Dental issues: Misaligned bite (malocclusion), missing teeth, or recent dental work can affect jaw mechanics.
• Trauma: Injury to the jaw or face, such as from sports or an accident, may damage the joint or surrounding tissues.
• Arthritis: Osteoarthritis or rheumatoid arthritis can degrade the joint surface, leading to irregular movement and noise.

Not all clicking is painful. Some people experience painless popping that doesn’t interfere with daily function. However, if the clicking progresses to locking (inability to fully open or close the mouth), consistent discomfort, or ear-related symptoms like tinnitus, professional evaluation is recommended.

Tip: Avoid chewing gum, tough foods, or biting nails—these habits increase repetitive strain on the TMJ.

When to Seek Medical Attention

While mild, infrequent clicking may resolve on its own, certain red flags warrant a visit to a dentist, oral surgeon, or physical therapist specializing in orofacial pain:

• Pain during chewing or speaking
• Jaw locking in an open or closed position
• Swelling around the jaw joint
• Headaches or earaches without infection
• Symptoms lasting more than two weeks despite self-care
• Noticeable asymmetry in jaw movement

“Persistent jaw clicking should not be ignored. Early assessment can prevent progression to chronic TMD, which is harder to treat.” — Dr. Alan Kim, Orofacial Pain Specialist

A healthcare provider may perform a clinical exam, assess range of motion, and order imaging such as an MRI or CT scan to evaluate disc position and joint integrity. Treatment plans often combine manual therapy, orthotics (like night guards), and behavioral modifications.

Effective Exercises to Relieve Jaw Tension

Targeted jaw exercises can reduce muscle tension, improve joint mobility, and retrain movement patterns. These are most effective when performed consistently, ideally 2–3 times daily for 4–6 weeks. Always move slowly and stop if pain increases.

1. Chin Tuck Exercise

This improves neck and head posture, reducing forward jaw strain.

1. Sit upright with shoulders relaxed.
2. Gently tuck your chin toward your chest, creating a “double chin” effect.
3. Hold for 5 seconds, then release.
4. Repeat 10 times.

2. Resisted Mouth Opening

Strengthens the muscles that control jaw opening.

1. Place your thumb under your chin.
2. Open your mouth slowly while gently pressing upward with your thumb to create resistance.
3. Open only as far as comfortable—do not force.
4. Hold for 3–5 seconds, then close slowly.
5. Repeat 10 times.

3. Resisted Mouth Closing

Engages the closing muscles without overloading the joint.

1. Place your index and middle fingers on your chin.
2. Close your mouth slowly while applying gentle downward pressure with your fingers.
3. Hold for 3 seconds, then release.
4. Repeat 10 times.

4. Side-to-Side Jaw Movement

Improves lateral glide and reduces joint stiffness.

1. Keep your tongue on the roof of your mouth.
2. Slowly move your lower jaw to the left, holding for 3 seconds.
3. Return to center, then move to the right.
4. Perform 5 repetitions per side.

5. Tongue-Up Relaxation Position

Encourages ideal resting jaw alignment.

1. Rest the tip of your tongue against the ridge behind your upper front teeth.
2. Allow your teeth to stay slightly apart.
3. Relax your jaw muscles completely.
4. Hold for 30 seconds; repeat 5 times.

Tip: Perform these exercises in front of a mirror to ensure controlled, symmetrical movement.

Lifestyle Adjustments to Support Jaw Health

Exercises alone may not resolve jaw clicking if contributing habits persist. Integrating supportive lifestyle changes enhances recovery and prevents recurrence.

Do’s	Don’ts
Eat soft foods (e.g., soups, steamed vegetables, yogurt)	Chew gum or eat hard/crunchy foods
Apply warm compresses for 10–15 minutes before exercises	Use ice directly on the joint unless advised by a professional
Practice stress management (meditation, breathing exercises)	Clamp down on teeth during stress or concentration
Use a cervical pillow to support neck alignment during sleep	Sleep on your stomach, which twists the neck and jaw
Take breaks from screens to reset posture	Crane your head forward while working or reading

Mini Case Study: Sarah’s Recovery Journey

Sarah, a 34-year-old graphic designer, began noticing her jaw clicking during breakfast meetings. Initially painless, the sound became louder and was soon followed by morning stiffness and headaches. After months of ignoring it, she struggled to eat apples or yawn without discomfort.

She consulted a TMJ-specialized physical therapist who diagnosed muscle hypertonicity and early disc displacement. Her treatment plan included daily jaw exercises, ergonomic desk adjustments, and a custom night guard. Within six weeks of consistent effort, her clicking reduced significantly, and pain disappeared. Sarah now maintains her routine twice weekly and reports better posture and reduced stress levels overall.

Step-by-Step Self-Care Routine for Jaw Clicking

Follow this structured daily plan to address jaw tension systematically:

1. Morning (upon waking): Apply a warm towel to the jaw for 10 minutes to relax tight muscles.
2. After warming: Perform 1 set each of chin tucks, resisted opening, and tongue-up relaxation.
3. Midday: Take a 5-minute break to check jaw posture—ensure teeth aren’t touching and lips are closed.
4. Evening: Repeat exercises, focusing on slow, controlled movements.
5. Before bed: Practice diaphragmatic breathing for 5 minutes to reduce nocturnal clenching risk.
6. Weekly: Assess progress—note changes in noise frequency, pain level, or mouth opening range.

Consistency is key. Track your symptoms in a journal or app to identify patterns and celebrate improvements.

Frequently Asked Questions

Can jaw clicking go away on its own?

Yes, mild clicking related to temporary muscle fatigue or minor misalignment may resolve with rest and improved habits. However, persistent or worsening symptoms usually require active intervention to prevent long-term joint changes.

Is it bad to have a clicking jaw if it doesn’t hurt?

Not necessarily, but it’s a warning sign. Painless clicking indicates mechanical dysfunction that could lead to pain or restricted movement over time, especially with continued strain. Addressing it early improves outcomes.

How long does it take for jaw exercises to work?

Most people notice improvement within 3–6 weeks of daily practice. Full resolution may take several months, depending on severity and adherence. Combining exercises with stress reduction and posture correction accelerates healing.

Conclusion: Take Control of Your Jaw Health

Jaw clicking isn’t something you have to live with indefinitely. Whether caused by stress, poor posture, or joint misalignment, the right combination of targeted exercises and mindful habits can restore smooth, silent movement. Ignoring the signs may lead to chronic discomfort, but proactive care empowers you to regain control.

Start today—dedicate five minutes to simple stretches and awareness. Pay attention to how you hold your jaw throughout the day. Small changes compound into lasting relief. If symptoms persist, don’t hesitate to consult a specialist. Your jaw supports essential functions every hour of the day; it deserves thoughtful care.

💬 Have you tried jaw exercises? Share your experience or questions in the comments below—your story could help someone find relief.