How To Stop Your Jaw From Clicking? Essential Guide

Jaw clicking is a sound many people notice when they eat, yawn, or talk. It can be annoying and sometimes worrying. The short answer is that most jaw clicking does not need treatment unless it comes with pain or limited mouth opening. Simple changes to how you chew, rest, and move your jaw can often stop the clicking. If pain or locking occurs, a dentist or physical therapist can help with targeted exercises and sometimes a mouthguard.

What Actually Causes Your Jaw to Click?

Your jaw joint is called the temporomandibular joint, or TMJ. It connects your lower jaw to the skull just in front of each ear. Inside the joint is a small disc of cartilage that helps the jaw slide smoothly. When that disc moves out of place or the muscles around it tighten unevenly, you hear a click or pop.

Research published in the Journal of Oral Rehabilitation found that around 30% of adults have some jaw clicking at some point. Most never develop pain or need treatment. The clicking itself is usually harmless. It becomes a problem only when it hurts or when the jaw gets stuck.

Common causes include clenching or grinding teeth at night, chewing gum too much, biting your nails, or holding tension in your jaw during the day. Even chewing on one side more than the other can create uneven muscle pull that moves the disc out of position. Arthritis in the jaw joint can also cause clicking, but this is less common.

How To Stop Your Jaw From Clicking With Simple Daily Changes

If your jaw clicks but does not hurt, the first step is to stop making it worse. Most people do things every day that irritate the joint without realizing it. Chewing gum is a common one. Every chew puts pressure on the TMJ. Cutting out gum for two weeks often reduces clicking significantly.

Another simple change is to avoid wide mouth openings. When you yawn, press your tongue against the roof of your mouth to limit how far your jaw drops. When you eat, take smaller bites. When you talk, try not to exaggerate mouth movements. The less the disc has to slide, the less likely it is to click.

Resting your jaw is also important. Keep your teeth slightly apart when your mouth is at rest. Most people hold their teeth together without noticing. This constant muscle tension can pull the disc out of alignment. Let your lower jaw hang loose. Your lips should touch but your teeth should not.

What Does Research Say About Exercises for Jaw Clicking?

Physical therapy exercises for the jaw have good evidence behind them. A 2020 study in the Journal of Oral Rehabilitation looked at patients with TMJ clicking. Those who did specific jaw exercises for six weeks had a 60% reduction in clicking frequency. The exercises worked by retraining the muscles to move the disc back into place.

The most common exercise is called the controlled opening. Place your tongue on the roof of your mouth just behind your front teeth. Keep it there and slowly open your mouth as wide as you can without pain. Do this ten times, three times a day. The tongue position keeps the jaw moving straight instead of shifting to one side.

Another exercise is the chin tuck. Stand against a wall and pull your chin straight back like you are making a double chin. Hold for five seconds. This stretches the muscles at the back of your neck and jaw, which can reduce tension that pulls on the TMJ. Do this five times, twice a day.

Evidence for these exercises is moderate. Some people see results in a few days. Others need several weeks. If the clicking gets worse with exercise, stop and see a professional. You may have a different problem that needs different treatment.

When a Mouthguard Actually Helps and When It Does Not

A mouthguard is one of the most common treatments people try for jaw clicking. The American Academy of Orofacial Pain states that mouthguards can help if the clicking is caused by nighttime teeth grinding. The guard creates a barrier that prevents the teeth from clenching together, which reduces muscle tension overnight.

But there is a catch. Many over-the-counter mouthguards are too soft or fit poorly. They can actually make clicking worse by causing the jaw to shift into a bad position while you sleep. A 2018 review in the Journal of Dental Research found that custom-fitted mouthguards made by a dentist had better outcomes for TMJ symptoms than store-bought ones.

If you wake up with a sore jaw or headaches, a mouthguard might help. If your jaw only clicks during the day and you do not grind at night, a mouthguard is unlikely to do anything. Some people wear them and see no change. Do not expect a mouthguard to fix clicking from a displaced disc. It mainly helps with muscle-related clicking from clenching.

What Professional Treatments Are Available If Self-Care Fails?

If clicking continues after several weeks of self-care, it is time to see a dentist or an orofacial pain specialist. They can do a physical exam and sometimes imaging to see what is happening inside the joint. The National Institute of Dental and Craniofacial Research recommends a conservative approach first. That means avoiding surgery unless nothing else works.

One common professional treatment is physical therapy with a specialist who understands the jaw. They use hands-on techniques to release tight muscles and gently guide the disc back into place. Some also use ultrasound or laser therapy, though evidence for these is weaker. A 2021 study in the Journal of Oral Science found that manual therapy combined with exercises was more effective than exercises alone for TMJ clicking.

Another option is a dental splint. This is different from a mouthguard. A splint is a hard acrylic device that fits over the top teeth. It is designed to change how your upper and lower teeth meet. This can help reposition the jaw and reduce clicking. A dentist adjusts it over several appointments. Splints have moderate evidence for clicking but work best when the problem is related to how the teeth fit together.

Injections of botulinum toxin, commonly known as Botox, are sometimes used for TMJ disorders. The American Academy of Neurology says Botox can reduce muscle tension in the jaw for up to three months. But it is not FDA-approved specifically for TMJ clicking. Some people report improvement. Others see no change. This is a treatment to discuss with a specialist, not a first-line option.

Surgery is rarely needed. Joint replacement or arthroscopy is only considered when there is structural damage, severe pain, or locking that prevents eating. Fewer than 5% of people with TMJ problems ever need surgery. Most improve with simpler treatments.

Common Mistakes That Make Jaw Clicking Worse

One common mistake is trying to pop the jaw on purpose. Some people think clicking the joint back into place helps. It does not. Forcing the jaw to click stretches the ligaments and can make the disc more unstable over time. Let the joint settle on its own.

• Chewing ice or hard candy puts high force through the TMJ. Avoid these for at least two weeks to see if clicking improves.
• Resting your chin on your hand pushes the jaw to one side. This can shift the disc out of alignment over hours of sitting.
• Sleeping on your stomach twists the neck and jaw. Side sleeping with a supportive pillow is better for the TMJ.
• Using a phone between your ear and shoulder strains the neck muscles that connect to the jaw. Use a headset instead.
• Ignoring stress is a big one. Stress causes jaw clenching even when you are awake. Many people do not notice they are clenching until they focus on it.

Another mistake is thinking that jaw clicking always needs treatment. If there is no pain and the jaw opens fully, many doctors say to leave it alone. Treating a harmless click with aggressive therapy can sometimes create pain where there was none. The body adapts to many small joint noises over time.