Exercises to steer clear of when facing facet joint discomfort.
The facet joints, small connections between the vertebrae in the spine, can sometimes become a source of pain, particularly for those with lower back problems. Here's a guide on managing facet joint pain, based on recommendations from the American College of Sports Medicine (ACSM) and the American Association of Physical Medicine and Rehabilitation (AAPMR).
Firstly, it's important to note that high impact aerobic activities, such as running, may exacerbate lower back pain and should be avoided. Instead, the ACSM advises low impact, enjoyable activities such as walking, swimming, cycling, using an elliptical trainer, or rowing.
Stretching and flexibility exercises are also recommended for people with lower back pain. These exercises should be gentle and individualized, ideally guided by a physiotherapist. The ACSM also suggests strengthening supporting muscles, such as the core and back muscles, to improve stability and reduce stiffness.
Exercise therapy, especially physical therapy, is a suitable approach for managing facet joint pain, according to the AAPMR. Nonsteroidal anti-inflammatory drugs (NSAIDs) and non-opioid pain relievers are also recommended for managing facet joint pain by the AAPMR.
Inside each facet joint is cartilage, which allows for smooth movement and flexibility. Over time, wear and tear can lead to osteoarthritis, or the gradual breakdown of the facet joints. Weight loss strategies may be necessary for managing facet joint pain, as excess weight can put additional strain on the spine.
Pain-relieving and anti-inflammatory creams and ointments can also be used to manage facet joint pain. If other treatments are not effective, radiofrequency ablation may be an option. This procedure uses heat to destroy the nerves that are causing the pain.
Corticosteroid injections into the joints and nerve block injections may be considered if symptoms do not improve with conservative treatment. Support for psychological and emotional difficulties that can occur along with chronic back pain may also be necessary.
Acupuncture, osteopathy, and chiropractic treatments may provide short-term pain relief for facet joint pain, although evidence supporting these methods is low. Gentle exercises for people with osteoarthritis can improve strength and function. Examples include the chair stand, hip extension, and bridge exercises. Light stretches that a person holds for 20 to 30 seconds can improve mobility and flexibility.
It's essential to remember that each person's situation is unique, and a healthcare professional should be consulted for personalised advice. This guide provides a general overview of managing facet joint pain and should not replace professional medical advice.
