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How to Release Jaw Tension (Without Making It Worse)

If your jaw feels tight, clicks when you chew, or aches after a long day, you’re not alone. Jaw tension (or TMJ pain) is something we see all the time at Barefoot, and it can be more than just annoying. It can affect how you eat, talk, smile, even how your neck and head feel.

The good news? There are simple, safe ways to release jaw tension. And when you combine these with a tailored physio plan, you can stop the pain from coming back.

Here’s what you need to know.

What Causes Jaw Tension?

Jaw tension can build up for lots of reasons: teeth grinding, clenching, poor neck posture, stress, or even just chewing too much gum. Sometimes it’s part of TMJ disorder. Sometimes it’s linked with headaches or neck issues.

That’s why we never just look at the jaw in isolation. We check the neck, upper back, posture and even your breathing patterns. Because your body works as a system, and the jaw is just one piece of the puzzle.

4 simple ways to help Jaw Tension

• Jaw relaxation positionPlace your tongue gently behind your top teeth and let the jaw drop into its natural resting place. You should feel lightness and length in the jaw. Practice this while working, driving or watching TV.

• Gentle self-releaseUsing your fingers on the outside of the jaw (or guided by your physio inside the mouth), find a tender spot in the muscle that feels like a knot. Hold gently for 30 seconds, 2 to 3 times. READ MORE HERE

• Heat or cold compressA warm pack relaxes tight muscles. A cold pack calms inflammation. Always wrap in a towel and use for no more than 15 minutes, 3 to 4 times a day.

• Awareness breaksSet a reminder to unclench your jaw and soften your face. Small moments of awareness stop tension from building all day.

Can Physio help with Jaw pain

Yes. At Barefoot, jaw pain (TMJ physiotherapy) is one of our special interests. We use hands-on treatment to release tight muscles around the jaw, neck and upper back, and give you personalised strategies to manage symptoms at home.

Every jaw is different, so your treatment plan is built around your story and your body, not a one-size-fits-all approach.

How Can I Prevent Jaw Tension?

Even if you’re not in pain right now, small daily habits can make a big difference in keeping jaw tension away.

• Stay aware of your jaw position. Set gentle reminders to unclench and relax. Sticky notes on your computer or a phone alarm work well.

• Avoid over-chewing things like gum that can overload the muscles.

• Use stress-reducing practices like meditation or breathing exercises. If your jaw starts to feel tight or begins clicking, don’t wait – book in with a physiotherapist for support before it gets worse.

Ready to Release Jaw Tension

If jaw pain is affecting your daily life, book a session with one of our Brisbane physios today. We’ll help relieve the tension now, uncover the root cause, and build a plan for long-term relief.

Call us on 1300 842 850 or book online.

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