When we think about spinal health, we often focus on the vertebrae or discs; but another essential part of the spine’s structure is the facet joints. These small joints connect the vertebrae and enable movement such as bending, twisting, and extending. Just like any joint in the body, facet joints are susceptible to wear and tear.
And surprisingly, your posture and daily habits can significantly influence their health, for better or worse.
Understanding Facet Joint Strain
Facet joints are designed to provide flexibility and stability in the spine. However, they also bear a portion of the body’s weight, especially during movement. When posture is poor or certain daily movements are repeated incorrectly, these joints can become compressed or irritated, leading to inflammation, stiffness, or chronic pain. This condition is often referred to as facet joint syndrome or facet arthropathy.
Common symptoms of facet joint strain include:
- Localised back or neck pain
- Stiffness that worsens with twisting or bending
- Pain that improves with rest and worsens with prolonged activity
- Radiating discomfort into the shoulders, buttocks, or thighs (depending on the affected region)
While age-related degeneration plays a role, daily lifestyle choices are often the silent contributors that accelerate this process.
Harmful Habits to Watch
Many of our modern-day routines can stress the spine and facet joints without us even realising it. Here are a few common culprits:
Slouching While Sitting
Slumping in your chair while working or relaxing puts uneven pressure on the spine, especially the lower back. Over time, this compresses the facet joints and limits spinal flexibility.
Poor sitting posture also weakens core muscles, leading to reduced support for the spine.
Tip: Maintain an upright posture with your feet resting flat on the ground, knees aligned with hips, and shoulders at ease.
Improper Lifting Techniques
Whether it’s lifting a heavy box or even a grocery bag, using poor form can place a sudden strain on your spine. Bending from the waist or twisting while lifting can overload the facet joints, causing acute injuries or chronic strain.
Tip: Always bend your knees and lift with your legs, keeping the object close to your body and your back straight.
Sedentary Lifestyle
Extended periods of inactivity reduce spinal mobility and weaken the muscles that support your spine. This leads to over-reliance on the facet joints for movement and stability, increasing the likelihood of joint wear and pain.
Tip: Incorporate daily movement into your routine. Take short walks, stretch, or change positions regularly throughout the day.
Sleeping in Poor Positions
Sleeping on your stomach or with inadequate pillow support can twist or bend the spine unnaturally through the night, placing stress on the facet joints.
Tip: Sleep on your back or side with proper spinal alignment. Use a pillow that keeps your neck in a neutral position and consider a supportive mattress.
Healthy Habits for Support
Improving facet joint health doesn’t require drastic changes. Small, consistent habits that support your spine’s natural alignment and movement can bring significant change.
- Maintain a Neutral Spine: Whether sitting, standing, or walking, aim to keep your spine aligned. Your hips, shoulders, and ears should line up straight. This reduces pressure on the joints and improves balance.
- Use Ergonomic Furniture: Invest in a chair with lumbar support, position your monitor at eye level, and use a footrest if needed. Ergonomics reduce repetitive strain and encourage good posture during long hours at a desk.
- Take Movement Breaks: Don’t stay in one position for too long. Use a timer to inform you to stand, stretch, or walk every 30 to 60 minutes. These micro-breaks keep your joints lubricated and your muscles active.
- Practise Gentle Stretching and Core Exercises: Simple movements like cat-cow stretches, pelvic tilts, and yoga poses can ease stiffness in the spine. Strengthening your core muscles supports the spine and relieves the burden on facet joints.
Choosing Safe Non-Invasive Treatments
If you’re already experiencing pain or discomfort related to facet joints, there’s good news. You can find relief without any invasive procedure or heavy medication.
Here are effective, non-surgical treatments that can help:
Physical Therapy
A physiotherapist can guide you through exercises that restore mobility, correct imbalances, and strengthen your spinal support system.
Chiropractic Care
Gentle spinal adjustments can help realign joints and relieve nerve pressure. It also improves overall posture and spinal motion.
Heat and Cold Therapy
Using heat can relax tight muscles, while cold packs reduce inflammation. Alternating between the two can provide immediate symptom relief.
Non-Surgical Spinal Decompression Treatment
This advanced, non-surgical technique gently stretches the spine, reducing pressure on the facet joints and surrounding tissues. While promoting spinal alignment, it helps improve circulation in the area and enhances natural healing.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
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