Are You Clenching or Grinding Your Teeth Without Realising It?

Many people wake up with a sore jaw, tight neck, or even headaches — without knowing that the real culprit might be happening while they sleep. Clenching and grinding your teeth (also called bruxism) is more common than most realise, and it can have a lasting effect on your teeth, jaw, and overall comfort.

Why It Happens

Clenching and grinding often occur during times of stress, poor sleep, or muscle tension in the jaw and neck. For some, it becomes a habit that the body slips into unconsciously — especially overnight. These powerful jaw muscles can generate forces up to 250 pounds, far more than normal chewing. Over time, that strain can wear down teeth and irritate the jaw joints (TMJ), leading to pain, stiffness, or clicking when you open your mouth.

Signs You Might Be Clenching or Grinding

You might not notice the habit itself, but your body leaves clues. Common signs include:

• Worn or flattened teeth

• Tiny cracks or chips in the enamel

• Tenderness around the jaw joint or temples

• Tightness in the neck or shoulders

• A scalloped edge on your tongue (from pressing against your teeth)

• Facial tension or one side of the jaw feeling bulkier

  
  

If any of these sound familiar, it’s worth checking in with your dentist or physiotherapist for an assessment.

How Dental Physiotherapy Can Help

At Dental Physiotherapy with Lorraine Carroll & Simon Coghlan, we see many people who’ve been told they clench or grind but aren’t sure what to do next. That’s where we can help bridge the gap between dental care and physical rehabilitation.

We focus on the muscle and joint side of the problem — helping the jaw, neck, and surrounding structures move comfortably and work in balance again. Treatment may include:

• Gentle manual therapy to ease tight jaw and neck muscles

• Dry needling and medical acupuncture to reduce muscle tension, ease pain and deactivate trigger points

• Behavioural modification strategies to reduce clenching and prevent the build-up of jaw muscle tension

• Personalised exercises to restore natural jaw movement and reduce strain

  
  

By improving how your jaw moves and how your muscles rest, you can often reduce clenching and grinding frequency — or at least minimise the damage it causes.

Small Changes That Make a Big Difference

Alongside treatment, there are a few practical things you can try:

• Notice when your teeth touch — your jaw should be relaxed with a small gap between them most of the time.

• Rest your tongue gently on the roof of your mouth, just behind your front teeth.

• Check your posture during work or screen time — a forward head position can increase jaw tension.

• Prioritise relaxation and good sleep hygiene to reduce unconscious tension.

  
  

You Don’t Have to Live With Jaw Pain

Clenching and grinding are easy to miss but hard to ignore once they start causing pain. With the right support, you can protect your teeth, ease tension, and restore comfort in everyday life.

If you suspect you’re clenching or grinding, we’re here to help.

By Lorraine Carroll