Receding gums happen when gum tissue gradually pulls back from the tooth, exposing more of the tooth’s root. Nearly half of all adults aged 30 and older have some form of gum disease, which is the most common driver of recession. But gum disease isn’t the only cause. Brushing too hard, grinding your teeth, smoking, and even your genetics can all play a role.
Gum Disease: The Leading Cause
The number one reason gums recede is periodontal disease, which starts with plaque, the sticky film of bacteria that builds up on your teeth every day. When plaque isn’t removed thoroughly, those bacteria infect the gum tissue and trigger inflammation. In its early stage (gingivitis), gums become red and swollen but haven’t yet pulled away from the teeth.
As the disease progresses into mild periodontitis, bacteria work their way beneath the gumline and start affecting the bone that supports your teeth. The gums pull away, forming pockets between the tooth and the tissue. Plaque and bacteria collect in those pockets, beyond the reach of your toothbrush and floss. Left untreated, the infection erodes the ligaments, soft tissues, and bone holding your teeth in place. In advanced stages, bone loss continues until teeth loosen or fall out. Each step of that process moves the gumline further down the root.
Brushing Too Hard
Aggressive brushing is one of the most overlooked causes of recession, and it can happen even if your gums are otherwise healthy. Brushing pressure and bristle type are the two most important factors. Using a hard-bristle toothbrush, scrubbing back and forth with force, or pressing the brush head into the gumline can physically wear away the thin tissue over time. In the vast majority of cases where people develop tooth sensitivity from exposed roots, a hard-bristle toothbrush was involved.
The fix is straightforward: use a soft-bristle toothbrush or an electric toothbrush with a built-in pressure sensor. These tools help minimize the damage from overly forceful brushing. Technique matters too. Short, gentle strokes angled toward the gumline clean effectively without traumatizing the tissue.
Genetics and Tooth Anatomy
Some people are simply more prone to recession because of the gum tissue they inherited. The thickness and width of your gums, sometimes called your “gingival biotype,” is largely determined by genetics. People born with thinner, narrower gum tissue experience more recession than those with thicker, wider tissue. A systematic review confirmed this pattern: thin gums recede at higher rates regardless of other factors.
Tooth positioning also plays a role. If a tooth sits slightly out of alignment in the jaw, the bone and gum tissue covering it may be thinner on one side. That thin spot becomes a weak point where recession is more likely to start. This is why some people develop recession on just one or two teeth while the rest of their mouth looks fine.
Teeth Grinding and Clenching
Bruxism, the habit of grinding or clenching your teeth, is one of the leading causes of both gum recession and tooth loss. The excessive force damages soft tissue directly, and over time it loosens teeth in their sockets. Once teeth become even slightly loose, deeper pockets form around them, giving bacteria a place to colonize and destroy supporting bone. Many people grind their teeth during sleep without realizing it. Signs include a sore jaw in the morning, flattened or chipped tooth surfaces, and headaches near the temples.
How Smoking Damages Gum Tissue
Smoking accelerates recession through a less obvious mechanism: it chokes off blood supply to the gums. Nicotine triggers the release of chemicals that constrict blood vessels. Over time, chronic smoking physically changes the tiny blood vessels in gum tissue, making them narrower and more twisted. The result is reduced blood flow that limits oxygen and nutrient delivery to the gums while slowing the removal of waste products.
This restricted circulation impairs wound healing and makes it easier for periodontal disease to take hold. What makes this especially concerning is that the damage to gum blood vessels doesn’t fully reverse after quitting. Chronic smokers show long-term changes to their oral microcirculation that persist even after cessation. Quitting still helps slow the progression, but some vascular damage remains.
Signs You May Already Have Recession
Recession tends to develop gradually, so you might not notice it until it’s progressed. The most obvious sign is that your teeth look longer than they used to, because more of the root is visible above the gumline. Other warning signs include:
- Sensitivity to hot, cold, or sweet foods and drinks. Exposed roots lack the protective enamel that covers the crown of your tooth, so temperature and sugar hit the nerve more directly.
- Pain or discomfort along the gumline, especially when brushing, flossing, or during dental cleanings.
- A notch you can feel with your fingernail near the gumline, where the root surface meets the enamel.
If your teeth feel more sensitive than they used to, or if you can see a color difference between the upper part of your tooth (the crown) and a yellowish area near the gum (the root), recession has likely already started.
How to Protect Your Gums
The American Dental Association recommends brushing twice a day for two minutes with a fluoride toothpaste. That frequency, compared to brushing once a day or less, is the evidence-based threshold for reducing your risk of both cavities and gum recession. Both manual and powered toothbrushes work equally well when used correctly, though powered brushes with pressure indicators can help if you tend to press too hard.
Daily flossing removes plaque from between teeth where your brush can’t reach, which is exactly where periodontal pockets tend to form. If you grind your teeth, a nightguard can absorb the force before it reaches your gums and bone. And if you smoke, even reducing the amount helps slow the vascular damage that sets the stage for recession.
Once gum tissue recedes, it doesn’t grow back on its own. Mild recession can be managed by addressing the cause and keeping the area clean. More advanced cases may require a gum graft, where tissue is moved from another area of your mouth to cover the exposed root. Catching it early, before bone loss begins, gives you the most options.