Does Biting on a Pencil Help Headaches? The Jaw-Headache Connection Explained

October 2, 2025 •

3 min read

According to the National Headache Foundation, up to 90% of all headaches are tension headaches, often linked to jaw tension. A common folk remedy suggests that holding a pencil can help alleviate this specific type of headache, but does biting on a pencil help headaches or cause harm?

Quick Summary

Holding a pencil between your teeth without biting can promote jaw relaxation and temporarily relieve a tension headache. However, chewing or biting down is harmful. For persistent issues like bruxism or TMJ-related headaches, consulting a dentist for a proper diagnosis and treatment is recommended.

Key Points

Holding, not Biting: The folk remedy is to hold a pencil gently between your teeth to relax jaw muscles, not to bite or chew it.
Jaw Tension and Headaches: Stress-induced jaw clenching (bruxism) is a common cause of tension headaches, as muscle tension radiates to the head.
Risks of Biting: Actively biting or chewing on a pencil can cause serious dental damage, including chipped teeth, and worsen temporomandibular joint (TMJ) issues.
Better Alternatives: Safer and more effective remedies include stress management, jaw exercises, massage, and dental consultation for chronic issues.
Professional Diagnosis is Key: If you experience frequent headaches linked to jaw pain, consulting a dentist is recommended to address the root cause, such as TMJ disorder or bruxism.

The Jaw-Headache Link: How Muscle Tension Triggers Pain

Many tension headaches are linked to muscle strain, particularly in the jaw. Stress and anxiety can lead to unconscious jaw clenching, known as bruxism, which strains the temporomandibular joint (TMJ). This tension in the jaw muscles, including the temporalis muscle used for chewing, can cause referred pain in the head, manifesting as a tension headache. Holding a pencil is thought to interrupt this clenching, promoting muscle relaxation and potentially easing the headache.

The “Pencil Trick”: A Nuanced Approach

The pencil technique involves gently holding a pencil between your teeth, often the molars, without biting down. This slight separation of the teeth can signal the jaw muscles to relax. This method is considered a temporary home remedy and its effectiveness varies.

Risks of Chewing or Biting on a Pencil

Unlike gently holding a pencil, actively biting or chewing on it is strongly discouraged by dentists due to significant risks to dental health. These risks include tooth damage like cracks, chips, and wear, especially for individuals with bruxism. Forceful biting can also worsen TMJ issues and lead to further pain and complications. Additionally, chewing on non-food items can negatively affect dental alignment.

Safer and More Effective Headache Relief Alternatives

For more consistent relief from tension headaches, particularly those caused by jaw tension, several safer and more effective strategies exist compared to the pencil trick.

Comparison of Headache Remedies


Method	Best For	Effectiveness	Safety	Recommended For
Holding a Pencil	Temporary jaw muscle tension relief	Varies, anecdotal	Minimal risk if not biting	Short-term, situational relief
Stress Management	Chronic, stress-induced headaches	High	Very safe	Long-term prevention and relief
Jaw Stretches/Exercises	TMJ-related pain and tension	High	High, if done correctly	Targeted muscle relaxation
Professional Dental Care	Bruxism, persistent TMJ issues	Very high	Very safe, if prescribed	Diagnostic and personalized treatment
Massage Therapy	Muscle tension in head, neck, shoulders	High	Very safe	Releasing tight trigger points
Hydration & Sleep	Dehydration or sleep-related headaches	High	Very safe	Foundational health practice
OTC Painkillers	Short-term symptom relief	High	Some risks with overuse	Immediate, short-term pain relief

Other Effective Strategies

Effective strategies include ensuring adequate hydration and regular meals, as dehydration and low blood sugar can trigger headaches. Applying cold or warm compresses to the head or neck can also provide relief. Maintaining good posture, especially during prolonged sitting, and taking regular breaks with stretches can reduce neck and jaw tension. Mindfulness techniques like deep breathing and meditation are beneficial for reducing overall stress that contributes to jaw clenching. For individuals who grind their teeth at night, a custom mouthguard from a dentist can protect teeth and alleviate morning headaches.

Seeking Professional Help

Persistent headaches, especially those accompanied by jaw pain, clicking, or limited movement, warrant professional evaluation. A dentist specializing in TMJ or an orofacial pain specialist can provide an accurate diagnosis and appropriate treatment. Relying solely on home remedies like the pencil trick may delay necessary treatment and potentially worsen the condition.

Conclusion

While gently holding a pencil might offer temporary relief for some tension headaches by promoting jaw muscle relaxation, it's not a long-term solution. Biting or chewing on a pencil is harmful and can lead to dental problems and exacerbate jaw issues. For safe and lasting relief from tension headaches linked to jaw tension, focus on stress management, jaw exercises, and seek professional dental advice if symptoms persist. Proper care for your jaw health is crucial for managing this type of headache. Additional resources can be found on the American Migraine Foundation's website.

Frequently Asked Questions

Yes, for some people, gently holding a pencil between their teeth (without biting down) can help relieve a tension headache. This action forces the jaw muscles to relax, interrupting the clenching that causes the muscle strain and referred pain.

Biting or chewing on a pencil is harmful because it can cause significant damage to your teeth, such as chips or fractures. It can also exacerbate underlying jaw problems, like temporomandibular joint (TMJ) disorders, leading to increased pain.

Holding the pencil involves a gentle, non-forceful placement between the teeth to encourage relaxation of the jaw muscles. Biting, however, is a forceful action that puts additional, potentially harmful strain on the jaw joint and teeth.

For persistent headaches from jaw clenching, long-term solutions include stress management techniques, jaw exercises, massage therapy, and wearing a custom-fitted mouthguard at night if you have sleep bruxism. A dentist can help with a proper diagnosis and solution.

While often not medically serious, headaches related to jaw clenching or TMJ can be chronic and disruptive to daily life. The key is to seek a professional diagnosis to rule out other causes and get proper treatment for the jaw issue.

Other safe home remedies include applying a cold or warm compress to the head or neck, staying well-hydrated, eating regularly, and gentle massage of the neck and temple area.

You should see a doctor or dentist if your headaches are frequent, severe, or accompanied by symptoms like jaw pain, clicking sounds in the jaw, or limited jaw mobility. A professional can identify if bruxism or TMJ is the root cause.