How to Stop Jaw Popping and Clicking: 7 Proven Remedies

Let’s face it, nothing is more annoying than a pop or click when you yawn, chew, or even talk. At first, it isn't painful, just strange. But when a pop or click is constant? That's when you become hyper-aware of every little movement with your jaw. You may even find yourself wondering, Why does my jaw keep popping, or searching the internet for “how to stop jaw popping” late at night.

You are in the right place, though. This isn’t a stiff, dry medical perspective; we’re going to explore what really causes it, what to do for jaw popping, how to perform exercises for jaw popping, and what role nighttime grinding has to play.

What Exactly Is Jaw Popping?

That little sound you hear, whether it’s a click, pop, or crack, comes from your temporomandibular joint, or TMJ for short. It’s the hinge that connects your jawbone to your skull, sitting right in front of your ears.

You use it more often than you realize, every time you eat, speak, laugh, or grind your teeth in stress (don’t deny it, we’ve all been there).

When that joint doesn’t move smoothly, it creates friction or misalignment, causing the sound and sensation you feel. The medical name for persistent popping or clicking is TMJ disorder, often abbreviated as TMD.

But don’t panic, a popping jaw doesn’t automatically mean something serious. Sometimes, it’s just your body’s way of saying, “Hey, I need a little care here.”

Why Does the Jaw Pop? Common Culprits

There’s no one-size-fits-all reason for jaw popping. It can be something simple, like chewing too much gum, or something more complex, like a misaligned bite.

Here are the most common causes of jaw popping :

• Teeth Grinding (Bruxism): Constant pressure from grinding wears out the jaw joint.
• Stress & Clenching: When you’re tense, your muscles tighten, especially around the jaw.
• Poor Posture: Surprising, right? Slouching shifts your head forward, throwing your jaw out of its natural alignment.
• Overuse: Chewing gum, tough meats, or even yawning too widely strains the muscles.
• Arthritis or Joint Inflammation: Chronic inflammation can affect the smooth motion of the TMJ.
• Misaligned Teeth or Bite: When your teeth don’t fit together properly, your jaw compensates, leading to pops and clicks.

It’s fascinating how such a small hinge can cause so much trouble. But the good news? You can usually manage or even fix it with a little consistency and the right approach.

What to Do If My Jaw Keeps Popping?

First things first, don’t ignore it. Occasional popping? Fine. Constant popping or pain? Time to act.

Here’s a quick guide to help you decide your next step:

The best approach often combines self-care, gentle exercises, and, if misalignment is involved, corrective treatment.

How to Fix a Cracking Jaw: Simple Remedies That Work

Many people wonder how to relieve jaw clicking with home remedies. So, here are a few simple remedies to fix it.

Warm Compress Therapy

There’s something about warmth that instantly tells your muscles, “Hey, it’s okay to relax now.” When your jaw starts feeling tight or makes that unsettling popping sound, try applying a warm towel or heating pad over the area just below your cheekbone, right near your ear.

Keep it there for about 15 minutes twice a day. The gentle heat increases blood flow, loosens up those overworked jaw muscles, and eases stiffness around the TMJ. Some people even find that adding a few drops of lavender oil to the towel enhances the calming effect.

It’s simple, it’s soothing, and honestly, it works better than most people expect.

Massage Your Jaw

Think of this as physical therapy you can do with your own hands. Using your fingertips, start by gently pressing the muscles near your temples and just in front of your ears, that’s where your TMJ (temporomandibular joint) lives.

Move in slow, circular motions, applying light pressure at first. As the muscles begin to soften, you can increase pressure slightly, tracing along your jawline toward your chin.

This boosts circulation, encourages muscle release, and can significantly reduce clicking or popping sounds over time.

Pro tip: Do it right after your warm compress session; the heat makes your muscles even more responsive to massage.

Eat Soft Foods

When your jaw hurts or keeps popping, it’s basically asking for a break. So give it one. For a few days, stick to foods that don’t demand too much chewing. Think comforting options like:

• Smooth soups and broths
• Pasta or mashed potatoes
• Scrambled eggs or oatmeal
• Yogurt, smoothies, and soft fruits like bananas or peaches

Avoid crunchy, chewy, or tough foods, beef jerky, crusty bread, nuts, or gum. They might seem harmless, but they keep your jaw under pressure. A few days of “soft eating” gives your TMJ time to calm down and heal.

Watch Your Habits

You’d be surprised how many little habits contribute to jaw pain. Do you chew gum endlessly? Bite your nails when anxious? Or maybe you rest your chin on your hand while scrolling through your phone?

All these habits put uneven stress on your jaw joint, forcing it to work overtime. Try being mindful throughout the day, unclench your teeth when you catch yourself tensing up. Keep your lips gently closed but teeth apart, and make a conscious effort to relax your jaw muscles. Even sleeping on your side with pressure on your jaw can make things worse. If that sounds familiar, switch to your back and let your jaw rest naturally.

Tiny changes, but they add up.

Relaxation Techniques

Here’s a little secret: jaw tension and stress are best friends. When you’re anxious, you clench, often without realizing it. That clenching, over time, leads to soreness, tightness, and yes… jaw popping.

So give your body (and mind) a moment to breathe.

• Try deep breathing exercises, inhale slowly through your nose, hold for a few seconds, then exhale through your mouth.
• Meditation or progressive muscle relaxation can also help release tension stored in your face and neck.
• Even a few minutes of gentle jaw stretches, slowly opening your mouth wide and closing it, can work wonders.

And if yoga’s your thing, poses like Child’s Pose and Cat-Cow help loosen neck and shoulder muscles connected to your jaw. Sometimes, relief isn’t just physical, it’s emotional, too. When you calm your mind, your jaw follows.

ALIGNERCO Night Guards: A Quieter, Healthier Smile Awaits

Here’s the thing: your smile sees comfort as much as confidence. ALIGNERCO understands that nighttime clenching and grinding don’t just wear down teeth; they wear down comfort, too. That’s why our custom night guards are designed to do more than protect; they help your jaw relax, reduce popping and clicking, and restore natural balance to your TMJ.

When you wear a night guard that fits perfectly, it acts like a gentle cushion between your teeth, allowing your jaw muscles to rest instead of tensing up. Over time, that means less stiffness, fewer headaches, and a quieter jaw.

You can start right from home with ALIGNERCO’s easy impression kit, no dental visits or messy molds at a clinic. Once you send your impressions back, our dental experts craft a guard using advanced 3D technology that fits your bite like it was made just for you (because it is).

Three Types of Protection, One Perfect Fit:

• Soft Night Guard: Best for mild teeth grinding or clenching. Its flexible, cushiony feel makes it perfect for sensitive jaws or first-time users.
• Hard Night Guard: Designed for heavy grinders and long-term protection. Made from durable, rigid material that offers maximum resistance and safeguards your enamel night after night.
• Hybrid Night Guard: The best of both worlds. A soft inner layer for comfort combined with a tough outer shell for strength, ideal for moderate to severe grinders who don’t want to compromise on comfort.

No matter which type you choose, every ALIGNERCO Night Guard is:

• Custom-made by licensed dental professionals in the U.S.
• Crafted using precise 3D scans for a snug, perfect fit.
• Comfortable, BPA-free, and long-lasting.

So if you’re tired of waking up with jaw soreness, headaches, or that constant popping sound, it might be time to give your jaw the break it deserves. With ALIGNERCO’s Night Guards, you can finally wake up refreshed, relaxed, and confident because a quiet jaw is a happy one.

Quick reminder: Keep your lips closed but teeth slightly apart, that’s your jaw’s happy, relaxed position.

Exercises for Jaw Popping

Consistency here is key. These exercises for jaw popping are simple but effective if you practice them daily.

Chin Tuck

• Stand with your back straight.
• Pull your chin straight back (like a double chin).
• Hold for five seconds, then release.
• Repeat 10 times.

This corrects forward head posture, a sneaky culprit behind TMJ tension.

Jaw Resistance Exercise

• Place your thumb under your chin.
• Gently open your mouth while pushing upward with your thumb.
• Hold for three seconds, then relax.

Builds strength and stability around the joint.

Controlled Mouth Opening

• Place one finger on your chin.
• Slowly open your mouth halfway and close it again.
• Repeat 10 times.

This trains your jaw to move smoothly and evenly.

Side-to-Side Movement

• Rest your tongue gently on the roof of your mouth.
• Move your jaw slowly from left to right.
• Repeat 10–15 times.

It improves coordination and flexibility.

Try these for a few weeks, and you’ll start to notice your jaw popping fix itself gradually.

Treatment for TMJ Popping: When to See a Professional

If home remedies don’t help or you’re noticing other symptoms like jaw pain, headaches, neck tightness, or clicking that’s getting worse, it’s time to see a dentist or TMJ specialist.

Common Professional Treatments Include:

• Custom Mouthguards: Protect against teeth grinding during sleep.
• Physical Therapy: Corrects jaw posture and restores smooth motion.
• Medication: Anti-inflammatories or muscle relaxants for short-term relief.
• Orthodontic Correction: Realigning the bite with braces or clear aligners.

Stop Jaw Clicking Naturally: Lifestyle Adjustments That Stick

Jaw health isn’t just about exercises; it’s about daily habits. The way you sit, chew, and even sleep matters more than you think.

Here are small changes that go a long way:

• Sleep on Your Back: Avoid side sleeping; it puts uneven pressure on your jaw.
• Fix Your Posture: Keep screens at eye level and your chin parallel to the ground.
• Avoid Chewing on One Side: Distribute the work evenly.
• Hydrate Often: Dehydrated muscles are tense muscles.
• Take Breaks: Especially during long work or study sessions, unclench and stretch your jaw.

And remember, it’s okay to yawn, just try not to open your mouth too wide like you’re auditioning for “The Lion King.”

Mind Over Muscle: The Emotional Side of Jaw Popping

Here’s something people rarely talk about: your jaw is emotionally expressive. When you’re angry, anxious, or stressed, your jaw muscles tighten automatically.

So, if you want to stop jaw clicking naturally, you’ve got to deal with the emotional tension, too.

Try this simple daily ritual:

• Take three slow breaths.
• Drop your shoulders.
• Unclench your teeth.
• Let your jaw hang loose for a few seconds.

Do it every time you feel yourself getting tense. You’ll be surprised how much lighter your face (and mind) feels.

When Jaw Popping Is a Red Flag

Not all popping is harmless. Watch out for these warning signs:

• Sharp or persistent pain near your ear
• Difficulty opening or closing your mouth fully
• Swelling or tenderness around the joint
• Headaches or earaches that won’t quit
• Clicking that turns into grinding or locking

If you notice these, it’s time to consult a professional. TMJ issues can worsen if ignored, but they’re highly treatable with the right approach.

Listen to Your Jaw: Care, Comfort, and Balance

Your jaw speaks of misalignment, tension, habits, and sometimes neglect. That little click or pop is your body trying to tell a story.

The earlier you pay attention to it, the more often you give it attention, and if you need a little help with modern and accessible solutions like ALIGNERCO Night Guards to not only protect your teeth but also feel more comfortable, allow for less popping, and help your jaw relax naturally.

That’s all that matters, because a balanced jaw means a quiet, confident smile, and something to share every single day.