What is the facet?

The facet joints are the connections from each vertebral segment of the spine that provides movement such as flexing, extending, bending, and twisting. Around these segments happen to be where the spinal nerves exit and travel down into the arms, legs, and other parts of the body.

So what causes problems at this joint?

Surrounding these joints are muscles, tendons, and ligaments that help provide stability to areas that give us needed motion for daily activities. While lifting or bending, excessive use or poor internal stability may cause these muscles to go into spasm which approximates the joint surfaces, setting off a chain of irritation. The facet joint becomes irritated because of excessive compression, causing the nerve to become angry, which leads to muscle guarding to protect the area. That cascade effect lends itself to become your body’s mode of protection. Your brain thinks, “Tighten and guard the joint to prevent further injury.” 

The only problem with this mechanism is that the body begins to adapt and consider this “normal” motion. This poor movement pattern will lend itself to reoccurring back pain if not corrected. 

Using good lifting mechanics and proper activation, your body is able to distribute forces very well through the spine and can lift very heavy loads safely.

Targeted soft tissue mobilization and joint mobilization techniques can provide relief, while exercises to help control and correct bracing during activities can address the aforementioned movement pattern.

If you’re dealing with this issue either chronically or acutely, prioritize these strategies:

• Decrease the irritation - Managing the inflammatory response in the low back is key, primarily reducing the irritation the the surrounding structures such as the muscle, joint, and nerve. Some controlled movements to decrease the threat level will calm the overall system down tremendously, along with some passive treatments such as ice or heat.

• Establish where the problem resides - Through some general movements, try to find out where some immobility or hypermobility occurs. With facet issues, always look above, below, and opposite the focal area of pain. Seeing what movements induce pain will be an easy way to examine your personal limitations.

• Mobilize, stabilize, and strengthen - For both acute and chronic facet issues, the underlying theme is that your body has developed a maladaptive pattern that puts you at risk for a recurring issue. For some, it might be getting those glutes active, whereas others may struggle to engage their abdominals to prevent overactivation of the lumbar extensors.

General Exercise Recommendations:

• Mobility - Open Books, Lower Trunk Rotations, Single/Double Knee to Chest Stretch, Hip Flexor Stretch, Child’s Pose, Quadratus Lumborum Stretch

• Stability - Pelvic Tilts, Glute Bridges, Banded Open Books, Deadbugs, Bird-dogs, Fwd/Side Plank

Reach out with any specific questions and understand that taking control to prevent further injury will undoubtedly help with you returning to the activities you love.

Move Better. Live Well.