Interdental brushes & picks: how to do it right
A step-by-step guide for anyone who wants to start cleaning between the teeth and molars.
Brushing alone is not enough
The spaces between your teeth and molars are where tooth decay and gum disease most often start. A regular toothbrush can barely reach them. Interdental brushes and picks fill that gap — literally.
Starting well is half the battle. On this page you will learn exactly how to approach it, what to expect and how to make it a lasting habit.
Watch the video first
The video below shows in a short time how to handle an interdental brush or pick. Pay close attention to how the hand is stabilised — that is exactly what we go into in more detail below.
Instruction video on YouTube
Step by step: how to use an interdental brush or pick
The biggest secret lies not in the brush itself, but in how you hold and guide it. Getting this right prevents bending and allows much more precise work.
The golden rule: always brace your hand
Hold the brush or pick between your thumb and index finger. Then gently rest your other fingers on your cheek or chin. Without this support your hand has no anchor, the brush bends easily and you often miss the gap. With it, you work calmly, precisely and safely.
- Choose the right size. A brush should feel slight resistance as you pass it through. Too small: it doesn't clean well. Too large: it hurts and damages gum tissue. Ask your dental hygienist to help with the first choice.
- Hold it correctly. Grip the brush or pick between thumb and index finger, close behind the bristles or tip — not at the very end of the handle.
- Brace your hand. Rest the remaining fingers of that same hand gently against your cheek or chin. This is your anchor: it lets you steer without jerking.
- Pass it gently between teeth. Do not push. If it doesn't fit, try a smaller size or a wooden pick.
- Move slowly back and forth. Two or three strokes is enough to loosen plaque. Then move to the next space.
- Rinse. Briefly rinse the brush under water. Replace it when the bristles fray, or when the pick feels worn.
Brush or pick — what is the difference?
An interdental brush has small bristles and is ideal when there is enough space. A wooden pick works better in tighter spaces or around braces and bridges. Sometimes you use both.
Be kind to yourself — it comes naturally
You do not need to reach everywhere at once. Start with the spots where it is easy and gradually build up. Your motor skills adapt, your fingers learn the movement, and after a few weeks it becomes almost automatic.
Some spaces are narrower than others, some teeth are slightly rotated. Give yourself time.
What if the bleeding seems to get worse?
This is the most common reason people stop — when they should actually keep going. Gums that are inflamed (and they probably already were for some time) bleed more when you first disturb them. Keep going where it is comfortable. The gums will recover and the bleeding will subside on its own.
days — and you will see the difference
In most cases, a clear improvement is visible within two weeks: less bleeding, healthier feeling gums and a fresher sensation in the mouth.
What beginners experience
Almost everyone recognises one or more of the situations below. Know that it is normal and there is a solution.
"The brush won't fit between my teeth."
Try a smaller size. If that doesn't work either, a wooden pick or a special brush for tight spaces is a good alternative. Ask your dental hygienist for advice.
"I keep bending the brush."
Almost always a matter of grip: move your fingers closer to the bristles and brace better on your cheek or chin. A gentle rocking motion also helps.
"The bleeding is worse than I expected the first few days."
This is normal and actually a sign you are targeting exactly the right spots. The gums were already inflamed — you just didn't notice. Keep going where it is comfortable, and they will recover quickly.
"I just keep forgetting."
That is not a lack of discipline — it is a habit that hasn't formed yet. Read below for how to change that.
"It takes so long."
At first, yes. Once the movement becomes automatic, you will be through in under two minutes. Be patient — it gets easier.
"I keep hitting my gums."
Check that you are steering the brush straight into the gap (not upward or downward) and that you are bracing well. Using a mirror the first few weeks helps enormously.
How do you make it a lasting habit?
Research shows new habits stick most easily when you link them to something you already do, keep it as simple as possible and do not demand perfection from yourself from the start.[8]
Link it
Do it right after brushing your teeth before bed.
Keep it visible
Leave brushes next to your toothbrush or on your bedside table.
Start simple
Start where access is easy; the difficult spots will come later.
Track it
Tick it off on a calendar. Visible progress motivates more than you think.
Use a mirror
Especially at first: seeing what you do helps you learn the movement faster.
Tell someone
A partner who knows you are working on it is a subtle but effective accountability tool.
Have a question?
Your dental hygienist or dentist is happy to help — whether it's about the right brush size, pain during use or any other questions.
Scientific references
- Slot DE, Dörfer CE, Van der Weijden GA. (2008). The efficacy of interdental brushes on plaque and parameters of periodontal inflammation. Int J Dent Hyg, 6(4):253–264.
- Poklepovic T, Worthington HV, et al. (2013). Interdental brushing for the prevention and control of periodontal diseases and dental caries in adults. Cochrane Database Syst Rev, (12):CD009857.
- Van der Weijden FA, Slot DE. (2015). Efficacy of homecare regimens for mechanical plaque removal in managing gingivitis. J Clin Periodontol, 42(Suppl 16):S77–S91.
- Chapple ILC, Van der Weijden F, et al. (2015). Primary prevention of periodontitis: managing gingivitis. J Clin Periodontol, 42(Suppl 16):S71–S76.
- Salzer S, Slot DE, et al. (2015). Efficacy of inter-dental mechanical plaque control in managing gingivitis. J Clin Periodontol, 42(Suppl 16):S92–S105.
- Lertpimonchai A, et al. (2017). The association between oral hygiene and periodontitis. Int Dent J, 67(6):332–343.
- Löe H, Theilade E, Jensen SB. (1965). Experimental gingivitis in man. J Periodontol, 36(3):177–187. Classic experiment showing that mechanical plaque removal eliminates gingivitis within two weeks.
- Danner UN, Aarts H, de Vries NK. (2008). Habit vs. intention in the prediction of future behaviour. Br J Soc Psychol, 47(2):245–265.
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