Exercises For Facet Joint Pain

There are numerous exercises that help relive facet joint pain. These exercises help improve the posture so there are fewer traumas to these joints, and they also strengthen the upper and lower back to prevent lifting injuries.

The Cat

This is a famous yoga pose. Begin on all fours with your head, knees, and hips in perfect alignment. Next, arch your back so that you mimic a cat without shifting your hands or feet. Hold for two or three seconds and then lower until your back is in a concave position. Hold this for around two to three seconds and then return to the starting position. Repeat the entire process around 10 to 15 times daily.

The Cobra

The Cobra is also a popular yoga pose which works to strengthen your core muscles. Begin by lying face down and flat on the floor with your arms fully extended. Bring your arms toward your body and lift your upper body off the floor without using your hands. Hold this position for a few seconds while breathing in and out slowly. In this position, you are trying to mimic the way a cobra holds its body up. Do around 10 to 15 repetitions of this exercise, trying to hold yourself in the up position a little bit longer each time.

Pelvic Tilt

Lie on your back on the floor with your knees bent at a 45-degree angle and feet no wider than hipís distance apart. Slowly lift your pelvis while squeezing your glutes and keeping both feet planted firmly on the floor. Hold this position for around 10 seconds and then slowly release. Repeat this process between 10 and 12 times, and try to complete two or three series of pelvic tilts, taking a one to two minute rest period between each session.

Lat Pull-Downs

These should be done on a special machine designed especially for this exercise. Sit on the bench with your feet on the floor, and back and shoulders in perfect alignment. Reach up and grab the bar with your hands and pull it down until it is about two to three inches above your shoulders. Hold for around two seconds and then pull up slowly. Do two to three sets of 10 repetitions with a one minute rest period between each set.

Stretching Exercises

It is also a good idea to incorporate some back stretches into any workout intended to reduce facet joint pain. One effective stretch involves lying on the floor with knees slightly bent. Pull your knees gently into your chest while raising the head slightly. A variation of this is to bring one knee up to the chest while grabbing it firmly with both hands. Hold this stretch for 10 to 15 seconds and repeat four or five times daily.

While the proper exercise is important in preventing facet joint pain, patients who experience this disorder should not try to start a workout regimen without consulting with a medical professional. That way, the right exercises can be recommended so that individuals do not do further damage to the spine.