6 Immediate Steps to Stop Receding Gums from Getting Worse

Gum recession is a common dental condition, and the risk goes up as you get older. Around 88% of people aged 65 and above have at least one tooth with exposed roots. The problem is, if you don’t stop it early, it can just keep getting worse.

Fortunately, simply addressing the underlying factors can make a big difference.

If you don’t know why your gums are receding, don’t worry—we’ll break down the two main causes and six immediate steps you can take right now to prevent your gums from getting worse.

The Two Main Causes That Trigger Gums to Recede

The two most common reasons why gums start to recede are plaque buildup and repeated trauma or injury. In many cases, both of these factors work together, making the problem worse.

Here’s how each one affects your gums:

Factor 1: Plaque Buildup

Plaque — that sticky, whitish film full of bacteria on your teeth — is one of the biggest culprits behind receding gums and most other gum diseases. When plaque isn’t removed regularly through proper brushing and flossing, it builds up and causes inflammation.

When inflammation becomes chronic, it does more harm than good, causing your gums to shrink and pull away from your teeth.

If your gums are receding because of bacteria-related inflammation, you may also notice these signs:

• Red, swollen, or bleeding gums
• Gum sensitivity, especially when brushing, flossing, or eating
• Loose teeth that may start to shift (since inflammation can also break down the bone)
• Tartar and plaque buildup
• Bad breath or a bad taste in your mouth

Factor 2: Trauma (Constant Injuries)

Trauma is another major reason gums recede. Anything that repeatedly irritates your gums can stress them out and make them pull back. This could be brushing too aggressively, using a hard-bristled toothbrush, wearing a lip piercing, or habits like teeth grinding or constantly biting on hard objects.

Some common signs that your receding gums are caused by trauma include:

• Your gums are pulling back without any signs of inflammation (your gums look healthy)
• The recession affects only one or a few teeth
• The recession is limited to the front side of the gums (trauma usually doesn’t affect the gum area between teeth)
• Tooth wear near the gum line (the same forces that injure your gums can also wear down your teeth)

Why Removing the Root Causes Matters

Addressing the root cause should always be the first priority when treating any form of gum disease, including receding gums.

Once you identify the cause, you’re already halfway to tackling the problem head-on.

If bacteria and inflammatory gum disease are causing your gums to recede, removing plaque and tartar through a professional deep cleaning, along with improving your oral hygiene, will reduce inflammation and help your gums look and feel healthy again.

If something is constantly irritating your gums, the first step is to eliminate that source of injury. Doing this alone can often stop the damage from progressing further.

6 Steps to Stop Receding Gums from Getting Worse

The best thing to do right away is to see your dentist.

If your gums are receding due to advanced gum disease, delaying professional treatment will only make the situation worse.

These forms of gum disease cannot be treated at home and won’t heal on their own. The only way to stop them is through a deep professional cleaning (scaling and root planing).

The sooner you get treatment, the better the outcomes.

That said, here are six steps you can start at home right now:

1. Perfect Your Brushing Technique

We all know that brushing your teeth regularly is the foundation of good oral health. But a lot of people brush too hard without realizing it.

Plaque is soft and can be removed with gentle brushing motions. Brushing too hard can not only lead to gum recession but also damage your teeth and wear them down.

If you've been using a hard toothbrush and aggressive technique, it's time to switch to a softer toothbrush and gentler motions.

Hold your toothbrush at a 45-degree angle towards your gum line. Use gentle, circular motions to clean both your teeth's surfaces and just beneath the gum line. In doing so, imagine you're massaging your gums rather than scrubbing.

2. Oral Hygiene

A good oral care routine should include brushing your teeth at least twice a day and cleaning between your teeth once a day.

To clean between your teeth, you can use dental floss, a water flosser, or an interdental brush (whatever you feel most comfortable with).

Don’t forget your tongue. Use your toothbrush or a tongue scraper to clean your tongue daily. Harmful bacteria can hide there and contribute to gum problems and bad breath issues.

Since brushing is the most important part of your routine, make sure you’re using the right tools:

• Toothbrush: If you prefer a manual brush, make sure it has soft bristles and use it gently. An electric toothbrush is often a better option — it’s easy to use, improves blood flow to the gums, and does a more thorough cleaning job.


• Toothpaste: Choose a toothpaste that’s gentle on your gums and teeth.

A consistent oral hygiene routine helps prevent plaque buildup, the main culprit behind gum disease and cavities.

3. Mind Your Diet

Eating a balanced diet that’s rich in essential vitamins and minerals gives your body the anti-inflammatories and antioxidants it needs to keep your gums healthy. Here are some key nutrients to focus on:

• Vitamin C: Acts as an antioxidant and helps build collagen, which is the building block protein of your gum tissue.
• Omega-3s: Strong anti-inflammatories.
• Vitamin D: Controls inflammation and strengthens your immune system, gums, and the bone underneath.
• Vitamin E: Works as an antioxidant.
• B-Complex Vitamins: Essential for healing and healthy cell function.

It’s also important to limit pro-inflammatory foods that can fuel harmful chronic inflammation and its destructive effects. These include sugary and highly processed foods, as well as those high in unhealthy fats.

Try to favor omega-3s over omega-6s in your diet. Ideally, the omega-6 to omega-3 ratio should be between 1:1 and 4:1 for better gum and overall health.

4. Try Oil Pulling

Consider adding oil pulling to your gum care routine. This ancient practice has been shown in many studies to help reduce inflammation and improve symptoms of gum disease.

The technique is simple: swish oil (like coconut or sesame oil) around in your mouth for about 15–20 minutes. Be sure to spit out the oil when you’re done — don’t swallow it — and then follow up with your regular brushing and flossing.

5. Support Your Saliva

Saliva is your mouth’s natural protector. It has everything your gums need:

• Antibacterial agents like hydrogen peroxide and lysozymes
• A flushing action that helps remove plaque and food particles
• Lubrication to keep your gums moist
• Growth factors that help your gums heal quickly and efficiently

On top of that, saliva helps balance acidity in your mouth, remineralize your teeth, and prevent cavities. Here’s how to support saliva’s role in protecting your gums:

• Avoid frequent snacking. Saliva does most of its work between meals, so try not to snack too often.
• Stay hydrated. Sip water throughout the day to prevent dry mouth.
• Chew sugar-free gum after meals. This stimulates saliva production, especially when you don’t have time to brush.
• Limit foods that dry out your mouth. If you do eat them, have some water with them.
• Quit smoking if you can. Smoking dries out your mouth and is a major risk factor for gum disease and other oral health problems.

6. Have a Dental Checkup with Your Dentist

While you can do a lot to help your gums at home, there are times when you really do need your dentist’s help.

This is especially true if you have an advanced form of gum disease. When bacteria get too deep under the gum line, brushing and flossing alone won’t be enough. In these cases, you’ll need a professional deep cleaning (scaling and root planing), which is the standard treatment for gum disease.

Similarly, if plaque has hardened into tartar, it’s nearly impossible to remove it at home. Your dentist has the necessary tools to get rid of it.

You should also see your dentist if your gums keep receding or start to get worse quickly despite your best efforts. Waiting won’t help — it will only make the problem harder (and more expensive) to fix later on.

Can You Reverse Receding Gums at Home?

While you can certainly strengthen and prevent further gum recession at home, regrowing gum tissue is not possible. If your goal is to cover your exposed roots, surgery is often the way to go.

Consult your dentist or periodontist to discuss your options and see if you’re a good candidate for a gum graft.

Remember that addressing the root cause and stabilizing gum disease is a prerequisite for any type of surgery. To be eligible for a gum graft, your gums must be healthy and free of inflammation.

Are There Non-Surgical Options to Cover Exposed Roots?

You’ve successfully stopped gum disease—now what? At this stage, the most common concerns are exposed roots and the appearance of longer teeth.

If surgery isn’t an option, you’re probably wondering about non-surgical ways to cover exposed roots.

Such options do exist, but their effectiveness depends on your specific situation.

Common Non-Surgical options include:

1. Gentler Toothbrushing:

As mentioned, if your gum recession is caused by aggressive toothbrushing, brushing more gently is often all it takes to prevent it from getting worse.

In the very early stages—before the recession becomes noticeable—it’s even possible to reverse some of the initial damage. This is due to the gums' natural ability to renew themselves, a process called re-epithelialization. Gentle brushing also improves blood flow to the gums, which further helps.

2. Orthodontic Treatment:

If your teeth are overlapping or crowded, orthodontics can help straighten them and sometimes thicken the supporting bone and gum tissue. In some cases, aligning crowded teeth can even restore full gum coverage in areas where recession has occurred.

Additionally, when your teeth are properly aligned, chewing forces are distributed more evenly, which helps prevent harmful biting forces that can damage your gums.

3. Dental Bonding:

Dental bonding is another treatment approach for receding gums. It involves reshaping teeth using a tooth-colored material to fill gaps created by receding gums. This not only improves the appearance of the teeth but also addresses sensitivity problems by protecting exposed roots.

4. Pinhole Surgery Technique:

Despite being a surgical method, it's different from gum grafting techniques.

With conventional grafting, the dentist prepares the recipient site by cutting the gum to suture the graft in place. This works well but can cause discomfort and take a while to heal.

The Pinhole Surgery Technique is less invasive and less painful, as no cutting or stitching is needed.

In the procedure, a small hole is made in your gum, and special tools are used to lift the gum over the exposed roots.

What's more, your gums will look better immediately after treatment, and the healing process is much faster.

It’s a less invasive option, but it is very technique-sensitive and requires experience.