Facet joint syndrome is chronic swelling or inflammation of parts of the spine caused by injury, arthritis or osteoporosis. Exercises and physical therapy may help relieve pain, increase flexibility and range of motion, and decrease flare-ups that limit your mobility and interfere with your quality of life. Talk to your doctor about therapies and exercises to help relieve symptoms of facet joint syndrome.
The Condition
Facet joints are parts of the spinal vertebrae, found between and behind the vertebrae. Facet joint syndrome or conditions such as facet joint arthritis may cause friction of the facet joints caused by a wearing down of bone tissue or vertebrae discs found between the joints, causing compression of the spine and facet joint ends.
Range of Motion
Range of motion exercises of the head may help relieve stiffness, pain and compression of nerves caused by inflammation caused by facet joint syndrome in the cervical or neck area. Your therapist may perform these exercises on you, and then teach you how to do the exercises yourself at home. One type of passive range of motion exercise for the neck includes head turns. With you lying down or sitting in a chair, the therapist will place one hand on either side of your face, and then slowly turn your face to the right and then to the left. The goal is to stretch your neck and shoulder muscles until your nose is close to the shoulder.
Stretching
Your physical therapist may recommend stretching for a low-impact and gentle method of relieving pain and elongating the spine. An example of a stretching exercise that helps stretch out the muscles, tendons and ligaments of the lower spine is the knee to chest stretch. Perform this stretch by lying on your back on the floor, legs extended, or bent if you have pain. Bend your right knee and grasp your right hamstring with your hands. Keeping your head and shoulders on the floor, gently and slowly stretch your right knee toward your chest. Hold the stretch for up to 30 seconds and release. Repeat the stretch on the other side.
Strengthening
Your physical therapist will work with you to strengthen your core and lower back. Wall squats are one way to strengthen the abs, the lower back and the legs for greater support and stability. Stand with your back against a wall, your heels 10 to 12 inches from the base of the wall. Pressing your head and shoulder blades against the wall, pull in your abdomen. Lower your body until your thighs are at an approximate 45-degree angle to the floor. Hold that position for 5 to 10 seconds. Slowly lift your body upward. Repeat this exercise as directed by your doctor.
