Lips Together, Teeth Apart: A Simple Posture to Protect Your Jaw and Relieve Pain

Have you ever noticed yourself clenching your jaw during a stressful meeting, while driving, or even while scrolling on your phone? For many people, this unconscious tension becomes a daily habit. Over time, it can lead to teeth grinding, also known as bruxism, as well as pain in the jaw, face, head, and neck. If you’ve ever woken up with a sore jaw or experienced tension headaches that start near your temples, your jaw posture may be part of the problem.

One simple phrase could help change that: “Lips together, teeth apart.” This gentle cue reminds you to return your jaw to its natural resting position—a state that supports relaxation, reduces muscle overuse, and protects your teeth from damage. While it may seem too simple to be effective, adopting this one habit can make a noticeable difference in how your jaw feels each day.

In this article, we’ll explore what this posture means, how it helps people with bruxism and facial pain, and ways to make it part of your daily life. You’ll learn practical strategies, understand why this position matters, and see how it can help prevent pain before it starts.

Understanding Normal Jaw Resting Posture

At rest, your jaw should not be clenched or held tightly shut. In a healthy, relaxed position, your lips should be gently touching, your teeth should be slightly apart, and your tongue should rest lightly against the roof of your mouth, just behind your upper front teeth. This is known as the normal oral rest posture.

Many people are surprised to learn that their teeth should not touch when they’re not chewing or speaking. When your upper and lower teeth remain in contact for long periods, it puts constant pressure on the jaw muscles, joints, and teeth. Over time, this pressure can lead to soreness, dental wear, and even changes in bite alignment.

The “lips together, teeth apart” position encourages the jaw muscles to stay relaxed and minimizes unnecessary strain. It also allows for easier nasal breathing and promotes a balanced head and neck posture. When your jaw is in this neutral position, the muscles of the face, neck, and shoulders don’t have to work overtime. Practicing this posture consistently can gradually reduce clenching and help prevent the buildup of muscle tension that contributes to chronic pain.

Why "Lips Together, Teeth Apart" Helps with Bruxism

Bruxism is the medical term for grinding or clenching your teeth. It happens during the day (awake bruxism) or at night (sleep bruxism), and often without conscious awareness. While stress and anxiety can trigger the behavior, poor jaw habits and posture are also major contributors.

When you clench your teeth during the day, you’re usually doing it without realizing it. It might happen when you’re focused, frustrated, or trying to concentrate. This constant tension overworks the jaw muscles and leads to inflammation, fatigue, and pain. That’s where “lips together, teeth apart” comes in—it’s a physical reminder that your jaw is meant to rest, not work, when you’re not eating or speaking.

Adopting this posture can reduce how often you clench by creating a new baseline of relaxation. With enough repetition, your body begins to “learn” that this is the natural resting state. In many ways, it’s like teaching yourself better ergonomics for your face—just as you might correct your posture while sitting, you can correct your jaw alignment with this phrase.

It won’t stop sleep bruxism entirely, but it does build awareness and muscle memory that may reduce the severity and frequency of clenching over time. It also complements other treatment approaches, including biofeedback devices, custom mouthguards, and physical therapy.

How Jaw Tension Contributes to Head, Neck, and Facial Pain

Jaw clenching doesn’t just affect your teeth—it can radiate outward into a range of painful symptoms. The muscles used in chewing are closely connected to your temples, cheeks, neck, and shoulders. When those muscles are overused, they can develop tight knots known as trigger points. These trigger points can refer pain to other areas, leading to tension headaches, earaches, eye pressure, and even neck stiffness.

People who clench or grind often describe a dull ache near the temples, pain in the jaw joint (temporomandibular joint or TMJ), or pressure in the side of the face. In some cases, the pain mimics migraines or sinus issues, making it hard to pinpoint the real cause.

Maintaining the “lips together, teeth apart” posture helps reduce this tension. It keeps the jaw in a neutral position, which eases the workload of the muscles and prevents them from staying in a contracted state. When combined with other healthy habits—like stretching, hydration, and stress management—this simple cue can be a powerful part of your pain relief toolkit.

If you experience regular headaches or facial pain and haven’t found relief through other treatments, correcting your jaw posture is a good place to start.

Training Yourself to Adopt the Correct Resting Position

Changing a habit that’s unconscious is challenging—but not impossible. Like any muscle memory, developing a healthy jaw posture takes repetition and reminders. Start by checking in with yourself a few times an hour: Are your teeth touching? Are your lips relaxed?

Visual reminders help. Place a sticky note on your computer or set a gentle alarm on your phone that says “Lips together, teeth apart.” Some people benefit from biofeedback tools like ClenchAlert^®, which vibrates when it detects pressure from clenching, reminding you to relax your jaw.

Practice good posture too. A slouched position can pull your head forward and encourage jaw tightening. Sit upright with your head balanced over your spine, and keep your shoulders relaxed. Incorporate deep breathing throughout the day—this not only helps you de-stress but also supports a loose jaw and facial muscles.

When you catch yourself clenching, don’t get frustrated. Simply return to the correct position and move on. Over time, these moments of awareness build up into a new default, and your jaw begins to rest more naturally, even during stressful moments.

When to Seek Professional Help

If your jaw discomfort is persistent or worsening, it’s time to speak with a professional. Pain that interferes with daily life, consistent headaches, worn-down teeth, popping or clicking in the jaw, or difficulty opening your mouth all signal that you may need an evaluation.

Start with a dentist who understands bruxism and TMJ disorders. You may be referred to a specialist in orofacial pain—these providers are trained to assess complex head and neck conditions and offer tailored treatments. They might recommend custom oral appliances, physical therapy, muscle relaxants, or even cognitive behavioral therapy if stress is a major driver.

Jaw pain is often overlooked, misdiagnosed, or dismissed as stress-related. While stress plays a role, structural and muscular issues deserve serious attention. You don’t have to suffer silently or rely solely on over-the-counter pain relief. Early intervention improves outcomes and helps prevent long-term damage to teeth and joints.

Even if your symptoms are mild, a conversation with a knowledgeable provider can give you clarity and help you form a proactive care plan.

Conclusion

Small changes often have the biggest impact—and in the case of jaw pain, few habits are as easy to adopt as this one: “Lips together, teeth apart.” This simple cue reinforces your body’s natural resting posture. It takes the burden off your jaw muscles, reduces pressure on your joints, and gives your teeth a much-needed break.

If you’ve been clenching your jaw without knowing it, you’re not alone. Countless people carry tension in their faces all day long, especially during moments of focus or stress. Unfortunately, this leads to a cycle of discomfort that can spread to the temples, neck, and shoulders. The good news is that awareness is the first step toward relief.

Practicing this healthy posture doesn’t require special equipment or hours of therapy. It’s a behavior you can start today—right now, even. Just bring your lips together gently. Let your teeth float apart. Let your tongue rest softly behind your upper teeth. Take a breath.

As you become more aware of your jaw throughout the day, you’ll start to catch those moments of clenching before they turn into pain. The habit becomes easier, more automatic. And with consistency, your body begins to reset its default position to one that’s aligned, relaxed, and pain-free.

So the next time you feel overwhelmed or tense, remember your new mantra. Say it quietly to yourself, or even out loud:

Lips together. Teeth apart.

It might just save your smile.