5 Dentist-Approved Tools That Often Help With Jaw Pain and Clenching

Written By Amaris Caraballo

Jaw pain, clenching, and grinding can make your whole face feel tight and exhausted. As a dentist who treats TMD and myofascial pain, I see a lot of people who are stuck between “do nothing” and “jump straight to expensive treatment.”

There’s no single gadget that fixes everything, and none of these tools can replace a proper exam. But there are certain categories of products that many of my patients find helpful as part of a larger plan.

Below are five types of tools that often help support jaw and muscle comfort. Use this as a conversation starter with your own dentist or doctor, not a replacement for care.

1. Reusable Heat Packs for Jaw and Neck Muscles

Gentle, moist heat over the masseter, temples, and neck can help many people feel less tight and guarded. I like packs that:

  • can be warmed in the microwave

  • contour around the jaw and neck

  • stay warm for at least 15–20 minutes

Ideally, you’re using heat in a relaxed position, not while scrolling and clenching. Think: reclined on the couch, tongue resting on the palate, teeth apart, slow breathing.

How to use (general):
10–20 minutes of gentle heat, once or twice a day, as tolerated. Stop if your skin gets irritated or you feel worse.

This Bodyprox Heat/Ice Pack can be used both hot and cold and comes in handy for multiple uses.

2. Supportive Pillows That Don’t Jack Your Neck Sideways

Your jaw doesn’t live in isolation — it’s attached to your head and neck. If your pillow forces your neck into an awkward angle all night, your jaw muscles will often follow.

Things I like in a pillow for jaw/neck people:

  • keeps your head in line with your spine (no big side bend)

  • works for your usual sleep position (side or back)

  • not so high or firm that it jams your jaw forward

If you’re a side sleeper with jaw pain, watch for pillows that keep your neck stacked instead of dropping your head toward the mattress.

This pillow hits all the basics and has a cooling feature as well.

3. Soft Neck and Shoulder Supports for Long Desk Work

Many clenchers also live at a computer all day with their shoulders up by their ears. The more your neck and shoulders stay in a guarded position, the more your jaw muscles like to join the party.

Simple supports that can help:

  • a small lumbar roll or cushion to keep your spine more neutral

  • a footrest if your feet don’t reach the floor

  • an adjustable laptop stand so you’re not constantly craning down

None of these are magic. But when you take strain off your neck and upper back, your jaw muscles have less reason to over-fire.

This Original McKenzie Lumbar Roll can be used at work, in your car, or really anywhere you need support.

Try to look for laptop stands like this one that are adjustable.

4. Gentle Facial and Jaw Massage Tools

Some people like using gua sha tools, facial rollers, or small massage devices over the masseter and temples. The key is gentle and not grinding directly over the joint itself.

If you’re going to use these:

  • go light to moderate pressure over the muscle belly, not the jaw hinge

  • avoid aggressive scraping or digging into painful spots

  • always stop if your pain increases afterward

I view these as a way to increase awareness and relaxation, not as a way to “break up knots.”

When shopping for facial rollers look for stainless steel rather than quartz or acrylic. This is a good example.

5. Magnesium (and Why Everyone on the Internet Talks About It)

Magnesium is often discussed in the context of muscle tension, sleep, and stress. Some people with jaw tension do feel better when their magnesium intake is optimized, but it is not a guaranteed fix and it’s not appropriate for everyone.

If you’re considering magnesium:

  • talk to your physician or pharmacist first, especially if you have kidney issues or take other medications

  • start with the form and dose they recommend

  • remember: supplements can interact with meds and lab tests

Look for well known brans like this NOW product.

Important: These Tools Work Best in Context

None of these products can:

  • fix a displaced disc

  • rebuild a worn joint

  • replace a properly designed nightguard

  • diagnose where your pain is really coming from

They can, in many cases, support:

  • down-training overactive jaw muscles

  • better sleep positioning

  • reducing neck/shoulder load

  • becoming more aware of when you’re clenching

If you have:

  • jaw locking

  • significant limitation opening

  • a big change in your bite

  • swelling, fever, or trauma

…you need an in-person exam with a dentist or physician, not tools from the internet.

Next Steps

  • Make a list of which tools seem reasonable for your situation.

  • Bring that list to your next dental or medical appointment and ask what fits your diagnosis.

  • If you already have a nightguard, ask whether any of these could be layered on top of your current plan.

This site is for education only. I can’t diagnose or treat you through a screen, but I can help you ask better questions and understand the options your providers are discussing with you. As an Amazon Associate, I earn from qualifying purchases. This page may contain affiliate links at no additional cost to you.

Amaris Caraballo