Strategies for Alleviating Discomfort in Facet Joints
The National Health Service (NHS) offers some advice for those experiencing facet joint pain, a condition that occurs when the facet joints in the spine cause discomfort. These joints, which link the bones of the spine (vertebrae), can develop pain due to natural wear and tear as a person ages, a condition known as spondylosis.
To ease back pain while sitting, the NHS suggests ensuring the feet are flat on the floor and the buttocks are the same height as the knees. This position helps to reduce strain on the spine. It's also recommended to avoid crossing the legs or ankles, and to relax the shoulders while sitting.
Experts suggest maintaining an upright sitting posture with proper lumbar support to further reduce strain on the spinal facet joints. Taking regular breaks to move and stretch, and ensuring that the hips and knees are at approximately 90-degree angles, can also help minimize facet joint stress.
The NHS also advises placing a lumbar roll or rolled-up towel at the base of the back for additional lumbar support. For those experiencing pain at the base of the spine, it may be more comfortable to sit with the knees slightly lower than the buttocks, using a wedge-shaped cushion.
It's important to note that a comfortable sitting position for one person may not be comfortable for another. The NHS recommends placing the buttocks to the back of the chair to reduce strain on the lumbar spine. Armrests should be positioned at elbow height and the shoulders should be in a relaxed position, according to the NHS.
The NHS also suggests using a firm cushion for additional support to the spine when sitting. A well-padded seat can help ensure the thighs and hips are supported while sitting. However, the importance of these factors is not explicitly mentioned in the NHS's guidelines.
Lastly, it's best to discuss the best sitting position for facet joint pain with a medical professional. While the NHS provides some general advice, individual needs and conditions may require more specific recommendations. For example, the NHS does not discuss the recommendation to keep the elbows close to the body, preferably bent between 90 and 120 degrees.
In conclusion, while the NHS offers some guidance on sitting positions for back pain, it's crucial to consult with a medical professional for personalised advice when dealing with facet joint pain.
