This blog post is a collaboration between Katie Pudhorodsky, LMT and TJz Balm. Affiliate links are included in this article.
What is bruxism?
Bruxism is the habit of grinding your teeth and clenching your jaw, which can occur when you are awake or asleep. While night-time teeth grinding and clenching is very common, it is difficult to control because you are unaware of it while sleeping. Many people don't even realize they are experiencing these brux habits unless they wake up with symptoms such as a sore jaw, headache, broken teeth and/or muscle pain. Bruxism requires both self-care and health professional interventions to reduce long-term effects.
Bruxism is a widespread problem and can occur at any age, even in childhood. One out of three people experience brux habits. Unresolved bruxism can lead to destruction of tooth enamel, misalignment of teeth, jawbone issues and in severe cases, loss of teeth.
Night guards protect the teeth
Dentists prescribe night guards to protect the teeth. Unfortunately, night guards do not stop bruxism and can lead to more severe teeth grinding and jaw muscle tension. Night guards create a barrier to help prevent the teeth from being worn down from the grinding action. That is why a night guard is an important tool until brux behaviors are controlled.
It is best to see an orofacial pain dentist who can correctly assess your situation and properly fit you with a night guard. Custom-made night guards are expensive and can cost anywhere from $350 and up. However, a less expensive, one-size-fits-all night guard may not fit properly and can lead to other problems. It's like wearing the wrong size sneaker when you need to go out for a run.
Airway
I, Katie Pudhorodsky, a massage therapist specializing in TMJ pain and dysfunction, know that sometimes bruxing at night is caused by an airway issue. The airway could be too small, the muscles surrounding the airway might not be toned enough and collapse the airway, or the tongue and jaw fall back blocking the airway. To prevent choking, the sleeping body will thrust the lower jaw (mandible) forwards again and again all night to open up the airway in order to breath. During that process the teeth grind or brux. The body needs to do its favorite thing while you sleep - breath. Be sure not to overlook airway issues and address them with a professional.
If a night guard is too large and makes it difficult to seal the lips around it at night it can result in mouth breathing. Proper breathing should be through the nose. If you are finding that you can't seal your lips around your night guard, be sure to bring this up to your dentist. Simple mouth taping, guidance in the link, could be a good solution if your night guard works great but you just can't get a lip seal around it.
Noninvasive treatments for bruxism
Noninvasive treatments are the recommended first line of defense for bruxism. Using an organic OTC (over the counter) night-time topical pain relief ointment such as TJz Balm is safe for delicate facial skin. Massaging TJz Balm into the jaw area and along the jaw and neck muscles with its patent pending formula and massaging applicator can be effective for temporary pain relief and relaxation. The cooling and warming effect at the site blocks the nerve impulse transmissions that cause pain. Facial skin is thin, and the joints and muscles are close to the surface, allowing for an effective penetration of the balm. Besides its active ingredient of natural menthol, TJz Balm contains organic wintergreen oil. This is a natural form of salicylate. Salicylates reduce joint inflammation, which in turn reduce pain, stiffness, and swelling. TJz Balm's other natural and organic ingredients also play a role in relaxation and pain relief. For example, organic lavender provides aromatherapy and may help with sleep and relaxation.
Self-massage for bruxism
Bruxing can lead to, or can be caused by, tight muscles. The main culprits are the masseter and temporalis muscles since they are your strongest closer and clencher muscles of the jaw. Fortunately, they are very easy to self-massage and stretch with proper training. Top dentists I work with recommend addressing the muscular tension first before getting properly fitted for a night guard. Once the muscular tension is lessened, the occlusion (how the teeth fit together) might improve and that can assist the dentist in determining the best night guard for you.
Sign up at Help Head Pain for a free video lesson to learn the pains patterns of a tight masseter and how to perform self-massage and stretches.
Other support
Proper tongue positioning, practicing jaw exercises and good posture during the day are extremely important.
Stress is often related to bruxism. Stress reduction techniques such as deep breathing, yoga, meditation, massage or physical therapy, and relaxation exercises must also be part of the TMJ treatment plan.
