Many people suffer from bruxism without even knowing it. With the great amount of stress to which we are subjected on a daily basis, more and more people suffer from this problem, whose consequences go beyond the teeth.
Since anxiety aggravates bruxism, we suggest 7 useful relaxation exercises to relieve jaw tension.
How does relaxation help reduce bruxism?
The main cause of bruxism is stress, so you have to look for relaxation techniques that help relieve pressure. Bruxism generates great tension in the jaw and one of the first treatments that can be applied are relaxation exercises. In case this problem gets worse, these routines are the perfect complement to the treatment that the doctor recommends.
Relaxation exercises for bruxism
Meditation against bruxism
Lie down in bed or sit in a comfortable chair, dim the light, shut out all distractions, and get ready to meditate. Close your eyes and focus on thinking about how the air enters your body and how it leaves afterwards. Thinking about the movement of your chest and stomach will help you to be aware of your breath. Try to keep worries well out of your mind.
Do this exercise to calm your mind before bed and you will suffer less bruxism.
Before you sleep, convince yourself
The power of your mind is almost infinite and it can help you face bruxism. Just before you fall asleep, think and convince yourself that tonight you are not going to grind your teeth. In this way, you will face your nocturnal bruxism in a different way.
Massage to relax the jaw
Insert your finger into your mouth and follow the line of your molars until you reach the end of your mouth. You will come across a bone that you must skirt inwards until you find a small rope. Apply a little pressure on this area for a few seconds so that little by little it relaxes. Repeat this exercise a couple of times.
Exercise to feel less tension
If you feel a lot of tension in your jaw and even some swelling in the back, you will find some relief from doing this exercise. Place a pen or similar between your back molars and squeeze slightly. Repeat it several times carefully so as not to hurt yourself.
Stretch to avoid bruxism
Pull your jaw out and put it back in the same position. Repeat this movement about 20 times a day. It is a very simple exercise that you can do at any time.
Exercise so you don’t grind your teeth
We propose a slightly more advanced exercise than the previous one to continue exploring all your possibilities against bruxism. Start by sticking out your jaw and cover your upper lip with your lower lip. Then smile to exercise other muscles in your face. Repeat the exercise 20 times.
Stretching of the facial muscles
Fill your mouth with air letting your cheeks fill with air. Wait a few seconds and release the air letting your face relax.
How do I know if I have bruxism?
Bruxism is a pathology that causes the person who suffers from it to unconsciously clench their jaws and grind their teeth by rubbing the upper ones against the lower ones.
Symptoms
- People who suffer from bruxism often clench and grind their teeth unconsciously or while they are asleep, so they do not know they have it. Hence, the importance of knowing the signs that indicate that we should start practicing relaxation exercises for the jaw.
- Among the most common symptoms is tooth wear, enamel fracture, jaw dislocation, loose teeth, etc.
Causes
The main cause of bruxism is stress and anxiety caused by day-to-day problems, so these relaxation techniques are highly indicated. However, a bad position of the teeth, as well as sleeping on the back or a bad diet can cause this teeth grinding. Insomnia causes bruxism because it increases our level of nervousness.
Consequences
- Among the most worrisome consequences of bruxism are: pain in the jaw, ear or head, problems in the jaw joint, tension, greater sensitivity of the teeth to cold or heat, postural problems or insomnia.
- To sleep better, take note of these exercises proposed by Maiko Tahira, a specialist in relaxation exercises.
Tips to prevent bruxism
Beyond the exercises to relax jaw tension, keep these tips in mind to prevent bruxism.
- Before bed, eat an apple or carrot and try to chew it slowly. This habit will help calm jaws that need to move a lot.
- For your body to be more balanced on a nervous level, you can go to lemon balm, oats, nuts, pollen, etc.
- Try to eat more foods rich in calcium and magnesium so that your teeth do not suffer.
- Avoid taking stimulating foods and drinks before bed, such as coffee or tea.