When I was in primary school, I came homefrom a dental check-up with a pile of stickers that said DO NOT TOUCH.
My dentist instructed me to stick them around the house in places I often stood or sat.
Their purpose was to remind me not to touch my top and bottom set of teeth together, an attempt to stop my teeth grinding habit before it got out of hand.
Unfortunately, the stickers didn't succeed. I have been a serial teeth grinderever since.
Why do we grind ourteeth?
According to Darron Goralsky, principal physiotherapist and director of a Melbourne TMJ (temporomandibular joint — the jaw joint) and facial pain centre says that teeth grinding, or bruxism, "is a common condition that involves an individual involuntary grinding their teeth, generally while they are asleep".
"This grinding can be forceful and lead to a number of health complaints and compromise the strength of your teeth and gums."
While common, dentist Damian Teo, who specialises in dental sleep medicine and TMJ disorders says that "no-one knows for certain what causes [primary] bruxism" — which is when the behaviour is not associated with a medical condition.
For secondary bruxism, the other main type, he says several factors may be involved in causing clenching and grinding.
"[They]can include sleep disorders, airway obstruction, breathing difficulty, traumatic injuries, chronic pain, stress, anxiety, depression, drugs/medications, smoking, caffeine, alcohol, as well as feelings of anxiety, anger or deep concentration.
Seeking professional help is a critical first step
Dr Sunshine Kamaloni, 39, from south-east Melbourne is also a grinder.
"I didn't actually know I ground my teeth until this year when my jaw pain got much worse," she says.
"It started off as jaw soreness between 2012-2015 when I was studying because it was a stressful time. I was always clenching my jaw; it was my default."
Like me, after years of increasing jaw pain, Sunshine sought professional assistance in order to help manage the problem, something both Dr Teo and Mr Goralsky urge is a critical first step in treating bruxism due to its complexity.
"The jaw and neck are intimately connected", Mr Goralsky says meaning there are many "moving parts" which need to be addressed in order to determine the issue and ultimately "see the best results with treatment".
Dr Teo says that "sometimes, managing bruxism properly will involve a team approach of various health practitioners working together". Such practitioners might include dentists, physiotherapists, chiropractors, osteopaths, acupuncturists, oral surgeons and oral medicine specialists.
Some of the treatments these experts use are not invasive and some can even be done at home.
What can you do to help manage your grinding?
For Sunshine, the trigger for her bruxism was stress, and at its worst she experienced intense pain, constant headaches and disrupted sleep.
It was the physiotherapist who treated Sunshine's jaw and neck that offered her "immediate relief and improvement". But because her condition is ongoing, she maintains regular treatments and also self-manages her condition at home.
Sunshine'sat-home treatments from her physio:
- Hot compress. "At least twice in an hour if the pain is really bad. And twice a day as a regular habit I'm working towards."
- Push tongue up on the roof of the mouth."I try to do this all the time, when I'm working, walking or lying down, etc. It helps me unclench my jaw."
- Specific exercises that Sunshine's physio has prescribed, such asself-massage, releasing the muscles in the mouth and jaw. "These are probably my number-one go-to, especially when I'm at work and don't have access to a hot compress. And they work too! I often feel a release from the pain or discomfort almost immediately."
What I have found helpful:
I have had dental splints made to protect my teeth from the damage I do by grinding them together. Unfortunately, while the splint protects the teeth and muscles, it doesn't actually stop me grinding.
To help with loosening the muscles and relieving the pain associated with bruxism, I have used TMJ physiotherapy and dry needling, massage, hot compresses and exercises.
Teeth grinding self-management tips from Dr Teo and Mr Goralsky
- 1.Awareness. Become more aware if you are clenching, grinding, bracing, or tensing your jaw muscles during the day. Sometimes just being more aware that we're tensing our jaw muscles can make a huge difference.
- 2.Warm compresses and heat packs for relaxing tight and sore muscles being overused while clenching or grinding.
- 3.Make small adjustments to your lifestyle habits that may exacerbate the bruxism muscles. E.g.avoid chewing gum, don't chew your nails or pen lids, eat soft foods, cut foods up into smaller pieces, avoid drink bottles where you have to suck the water up (instead squirt it).
- 4.Certain stretches and self-massage techniques to the jaw and head/neck muscles can also help relieve pain and tension. Consult with a health practitioner trained in TMJ and bruxism to properly learn DIY techniques.
- 5.Find the right pillow. Mr Goralsky recommends pillows made from memory foam and with a contour that supports your neck.
- 6.Sleep position. Side sleeping is the ideal position for your jaw, neck and back.
- 7.Posture. For example, when using two computer screens makes sure both are in front of you rather than having one to the side because turning your neck "can create unnecessary mechanical stress on the neck and thus the jaw structures". Also, don't rest your jaw on your fist as it "loads the jaw", and avoid looking down at your phone or table for extended periods.
- 8.Managing stress. If stress is a factor in your bruxism, finding ways to manage this can help.
- 9.Finally, set reminders. Set alarms on your phone or use apps to alert you during the day to check on your posture and to check if you are clenching or grinding.
This is general information only. Forpersonal advice, you should see a qualified medical practitioner.
Shona Hendley is a freelance writer and ex-secondary school teacher from Ballarat, Victoria. She lives with her four fish, three goats, two cats, one chicken, as well as her two human children and husband. Find her@shonamarion.
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