Why Does My Jaw Click When Chewing And Simple Remedies To Try First

Many people notice a clicking or popping sound in their jaw while chewing, speaking, or opening their mouth wide. While it’s often harmless, persistent or painful jaw clicking can signal an underlying issue with the temporomandibular joint (TMJ). This joint connects your jawbone to your skull and is responsible for all jaw movements. When it functions smoothly, you don’t notice it. But when something disrupts its mechanics—like misalignment, muscle tension, or cartilage displacement—you may hear or feel a pop.

Jaw clicking affects millions worldwide, yet many dismiss it as normal. The truth is, occasional clicking without pain may not be concerning, but recurring or painful symptoms warrant attention. The good news? In many cases, mild TMJ dysfunction can be improved with self-care strategies before professional treatment becomes necessary.

Understanding the Temporomandibular Joint (TMJ)

The temporomandibular joint is one of the most complex joints in the human body. Unlike simpler hinge joints like the elbow, the TMJ allows for both rotational and sliding movements. This dual motion enables you to open your mouth wide, move your jaw side to side, and chew food efficiently.

The joint consists of the mandible (jawbone), temporal bone (part of the skull), a small articular disc that cushions movement, ligaments, and surrounding muscles. When everything works in harmony, the disc glides smoothly as you move your jaw. However, if the disc becomes displaced or inflamed, or if the muscles around the joint are overworked, abnormal sounds like clicking, popping, or grinding can occur.

According to the American Academy of Orofacial Pain, up to 15% of adults experience TMJ-related symptoms at some point, with jaw clicking being among the most commonly reported.

“Jaw clicking isn’t always a sign of serious damage, but it’s the body’s way of signaling that something is off in the joint mechanics.” — Dr. Lena Torres, Orofacial Pain Specialist

Common Causes of Jaw Clicking During Chewing

Several factors can contribute to jaw clicking. Identifying the root cause helps determine whether home remedies are sufficient or if medical evaluation is needed.

• Disc displacement: The articular disc in the TMJ can shift out of place, causing a temporary obstruction during jaw movement. This often results in a single click at the beginning or end of opening or closing the mouth.
• Muscle tension or spasms: Stress, clenching, or teeth grinding (bruxism) can overwork the muscles controlling jaw movement, leading to tightness and altered joint dynamics.
• Arthritis: Osteoarthritis or inflammatory arthritis can degrade the joint surfaces, resulting in irregular movement and noise.
• Joint inflammation (synovitis): Swelling within the joint capsule due to injury or overuse can restrict smooth motion.
• Poor bite alignment (malocclusion): Misaligned teeth can unevenly distribute chewing forces, straining the TMJ over time.
• Trauma or injury: A direct blow to the jaw or prolonged mouth opening (e.g., during dental procedures) can strain the joint.

In many cases, especially among younger individuals, jaw clicking stems from muscular imbalances rather than structural damage. That’s why early intervention with conservative measures often yields positive results.

Tip: Pay attention to when the clicking occurs—only during wide opening, only when chewing, or accompanied by pain. This helps track patterns and assess improvement.

Simple Remedies to Try First at Home

Before considering medical treatments like splints, injections, or surgery, several non-invasive, evidence-backed strategies can reduce or eliminate jaw clicking. These focus on reducing inflammation, relaxing muscles, and improving joint mechanics.

1. Apply Warm Compresses

Heat increases blood flow and relaxes tense muscles around the TMJ. Use a warm towel or heating pad on the affected side for 10–15 minutes, 2–3 times daily, especially after meals or during flare-ups.

2. Practice Gentle Jaw Stretches

Controlled stretching improves joint mobility and reduces stiffness. Perform these slowly, avoiding pain:

1. Place your thumb under your chin and your index finger on the lower part of your jaw.
2. Open your mouth slowly, using your fingers to gently guide the jaw downward.
3. Hold for 5 seconds, then close slowly.
4. Repeat 5 times, twice daily.

3. Avoid Overuse of the Jaw

Give your TMJ a break by minimizing activities that strain it:

• Avoid chewing gum or tough foods like jerky or raw carrots.
• Cut food into small pieces to reduce chewing effort.
• Don’t bite nails, pencils, or bottle caps.
• Limit yawning widely—support your jaw with your hand if needed.

4. Manage Stress and Teeth Grinding

Stress is a major contributor to jaw tension. Techniques such as mindfulness meditation, deep breathing, or yoga can reduce overall muscle tension. If you grind your teeth at night, consider a soft over-the-counter night guard to protect your jaw and teeth.

5. Improve Posture

Poor neck and head posture—especially forward head position from phone or computer use—can pull the jaw out of alignment. Keep your ears aligned over your shoulders and avoid craning your neck forward.

“Most patients with mild TMJ symptoms respond well to behavioral changes and home care. The key is consistency.” — Dr. Raj Mehta, Physical Therapist specializing in Craniofacial Disorders

Do’s and Don’ts for Managing Jaw Clicking

Do’s	Don’ts
Eat soft foods like yogurt, mashed potatoes, and soups	Chew gum or eat hard, crunchy foods
Apply heat to relax jaw muscles	Use ice unless there’s acute swelling
Practice gentle jaw exercises daily	Force your jaw open or stretch aggressively
Sleep on your back to reduce jaw pressure	Sleep on your stomach with your head turned
Be mindful of clenching during the day	Rest your chin on your hand or bite your nails

When to Seek Professional Help

While many cases resolve with self-care, certain red flags indicate the need for evaluation by a dentist, oral surgeon, or physical therapist:

• Pain that worsens or persists beyond 2–3 weeks
• Difficulty opening or closing the mouth fully (locking)
• Frequent headaches or earaches linked to jaw use
• Clicking accompanied by facial swelling or numbness
• Noticeable asymmetry in jaw movement

If imaging or clinical exams reveal significant disc displacement or degenerative joint disease, treatments may include custom occlusal splints, physical therapy, corticosteroid injections, or in rare cases, surgery. However, fewer than 5% of TMJ disorder cases require surgical intervention.

Mini Case Study: Sarah’s Jaw Clicking Journey

Sarah, a 28-year-old graphic designer, began noticing a distinct click in her right jaw while eating apples. At first, it didn’t hurt, so she ignored it. Over two months, the clicking became louder and was followed by dull pain near her ear, especially after long workdays spent hunched over her laptop.

She started applying a warm compress each evening and switched to softer meals. She also set hourly reminders to check if she was clenching her jaw—a habit she hadn’t realized she had. Within three weeks, the clicking softened and eventually disappeared. A follow-up with her dentist confirmed no structural damage; the issue was muscle-related and resolved with lifestyle adjustments.

Sarah now maintains better posture, avoids gum, and performs jaw stretches regularly. “I didn’t think something so simple could make such a big difference,” she says.

Step-by-Step Guide: 7-Day Jaw Relief Plan

Follow this structured approach to reduce jaw clicking and discomfort over one week:

1. Day 1–2: Eliminate gum and hard foods. Begin applying a warm compress for 10 minutes morning and night.
2. Day 3: Start gentle jaw stretches (5 reps, twice daily). Note any changes in clicking or comfort.
3. Day 4: Assess your workspace ergonomics. Adjust monitor height and chair to prevent forward head posture.
4. Day 5: Practice stress-reduction techniques for 10 minutes daily (e.g., box breathing).
5. Day 6: Check for daytime clenching. Place a reminder note on your desk or phone.
6. Day 7: Evaluate progress. Is the click quieter? Less frequent? Pain-free?

If symptoms improve, continue the routine 3–4 times per week for maintenance. If no change occurs, consult a healthcare provider.

Frequently Asked Questions

Is jaw clicking dangerous?

Not necessarily. Occasional clicking without pain is common and often benign. However, persistent clicking with pain, limited movement, or locking should be evaluated by a professional.

Can sleeping position affect jaw clicking?

Yes. Sleeping on your stomach or side with your jaw compressed against a pillow can strain the TMJ overnight. Try sleeping on your back with a supportive pillow to keep your neck aligned.

Will jaw clicking go away on its own?

It can, especially if caused by temporary muscle strain or minor disc displacement. With proper rest and self-care, many people experience full resolution within a few weeks.

Take Control of Your Jaw Health

Jaw clicking when chewing is more than just a curious noise—it’s feedback from your body about how you’re using one of your most active joints. While it’s tempting to ignore it, addressing the issue early with simple, consistent habits can prevent long-term discomfort and complications.

You don’t need expensive treatments or invasive procedures to start making a difference. Heat, rest, mindful movement, and stress management are powerful tools already within your reach. Listen to your jaw, respect its limits, and give it the care it deserves.

💬 Have you experienced jaw clicking? What helped you? Share your story in the comments—your insight could help someone find relief.