Jaw popping when opening your mouth: 3 safe ways to deal with it

Clicking in the temporomandibular joint (TMJ) when opening your mouth, chewing, or yawning is not only uncomfortable but can also be a sign of TMJ disorder. Statistics show that TMJ disorders affect approximately 5–12% of the population, with many experiencing persistent clicking, pain, jaw stiffness, or difficulty chewing. If not properly managed, symptoms can become more frequent and impact quality of life.

This article from Tiptory will guide you through simple ways to reduce TMJ clicking, improve TMJ pain, and share good habits to protect your jaw joint every day. You'll also learn when to seek professional care for timely treatment to prevent the condition from worsening.

Method 1: Reducing TMJ Clicking at Home

Tip 1: Relax Your Jaw to Reduce Clicking

Keep your jaw in a natural relaxed state

• Slightly open your mouth so your upper and lower teeth don't touch when you're not eating or talking. This resting position helps reduce pressure on the TMJ, thereby helping to reduce TMJ clicking and alleviate TMJ pain.

• Gently rest the tip of your tongue on the roof of your mouth, just behind your upper front teeth. This is the physiological resting position for the jaw, helping to relax the chewing muscles and reduce tension.

Stop immediately if you notice grinding or clenching your teeth

• Many people unconsciously clench their jaws when stressed or concentrating. Whenever you find yourself grinding or clenching your teeth, consciously relax your facial muscles and slightly open your mouth to relieve pressure on the TMJ.

• You can set reminders on your phone or place notes in your workspace to develop the habit of checking and relaxing your jaw throughout the day. This is particularly helpful for those who frequently experience TMJ clicking when opening their mouth or jaw fatigue.

Check for teeth grinding during sleep

• If you often wake up with jaw pain, toothache, stiff facial muscles, or headaches in the morning, you might be grinding your teeth in your sleep. This is a common cause of TMJ pain and can exacerbate joint clicking.

• Consult your doctor or dentist for an evaluation and advice. In many cases, using a custom-fitted night guard can help protect your teeth, reduce stress on the TMJ, and improve symptoms in the long run.

• Besides custom-made night guards from the clinic, you can also use some over-the-counter night guards if instructed on proper use. However, if symptoms persist or worsen, prioritize a medical examination for appropriate treatment.

Tip 2: Jaw Massage to Relieve Muscle Tension

Massage the jaw area to relieve muscle tension

• Tight chewing muscles are one of the common causes of TMJ clicking and increased TMJ pain. Proper massage can help relax the muscles, reduce pressure on the joint, and improve jaw opening capacity.

• Use your index or middle finger to locate sore or tense areas on both sides of your cheeks, jaw angle, or in front of your ears. Apply gentle pressure and move your finger in small circles for about 1–2 minutes per spot. The massage pressure should be just enough to feel comfortable, without increasing pain.

Combine massage with gentle jaw movements

• While massaging, slowly open and close your mouth within a comfortable range, avoiding opening too wide. Coordinating gentle movements helps the muscles around the TMJ relax evenly and improves joint flexibility.

• If you hear clicking but feel no pain, perform the movements slowly and stop if you experience pain or jaw locking.

Massage inside the mouth when necessary

• If you feel tension or tightness on the inside of your cheek or in the deep chewing muscles, you can massage from inside your mouth with a clean finger after thoroughly washing your hands with soap and water.

• Gently press on the tense muscle area with your fingertip and rotate slowly for about 30–60 seconds. Avoid vigorous rubbing or applying too much force as it can irritate the oral mucosa.

Perform regularly for better results

• Massage 1–2 times daily or after periods of increased jaw activity, such as chewing tough foods or prolonged talking.

• If TMJ clicking, TMJ pain, jaw swelling, or limited jaw opening does not improve after a few weeks of self-care, consult a dentist or specialist for an evaluation of the cause and appropriate treatment.

Tip 3: Use Pain Relievers Correctly

Use pain relievers when the jaw joint is inflamed

• If TMJ pain is accompanied by swelling, pain when chewing or opening your mouth, you may consider using over-the-counter pain relievers to manage symptoms short-term.

• Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce inflammation, pain, and pressure on the TMJ, thereby helping to improve TMJ clicking in some individuals.

Use medication as directed

• Always use medication according to the dosage and duration stated on the packaging or as prescribed by your doctor.

• Do not arbitrarily increase the dose or extend the usage period if symptoms do not improve, as this may increase the risk of side effects.

Notes before using NSAIDs

• NSAIDs may not be suitable for individuals with stomach ulcers, gastrointestinal bleeding, kidney disease, cardiovascular disease, uncontrolled hypertension, or pregnant women at certain stages. If you belong to these groups, consult your doctor or pharmacist before use.

• Medication should be taken after meals and with sufficient water to reduce the risk of stomach irritation.

Sophia Miller Doctor of Medicine, General practitioner

Holds an MD from Johns Hopkins University, with over 15 years of experience in medical treatment and preventive health consulting. Currently works at Cleveland Clinic, specializing in comprehensive health management for patients across different life stages.