Exercises for existing facet arthrosis

The joint cartilage is nourished and supplied by movement. Physiological movement of the facet joints can prevent osteoarthritis or, if it has already begun, prevent its progression. The lumbar spine can be moved mainly in flexion (flexion) and extension (extension).

But rotation and lateral inclination (lateral flexion) of the spine are also part of the daily movement patterns. All these movements should be taken into account during mobility training. The exercises should be easy and painless. It is best to lose body weight in order not to compress the facet joints and thus expose them to stress. Exercises in a lying or sitting position are well suited for this.

7 simple exercises to imitate

1st Exercise – “Lumbar Spine Self-Mobilization” 2nd Exercise – “Lumbar Spine Pelvic Tilt” 1st Exercise – “BWS Straightening” 2nd Exercise – “BWS Golf Swing” 1st Exercise – “Cervical Spine Rotation” 2nd Exercise – “Cervical Spine Side Inclination” 3rd Exercise – “Cervical Spine Bending and Stretching “1st Exercise For example, from a supine position, one leg can be alternately pushed down away from the body and pulled back up again. The knees should remain still and unmoved. The movement comes from the lumbar spine, the protruding pelvic bones move in one plane downwards and upwards.

The lateral flexion of the lumbar spine is mobilized. 2nd Exercise From the seat, the pelvis can be tilted forward and backward, the upper body remains stable in space, the pelvic bones look down forward once and then straighten up backwards. The pelvis is rolled over the ischial tuberosities to mobilize the lumbar spine in flexion and extension.

Further good exercises to relieve the facet joints can be found in the article “Exercises against a hollow back” A physiological posture of the lumbar spine is essential to prevent the development of osteoarthritis or its progression. Patients who sit a lot may suffer from a hip flexion contracture – the extension of the hip is limited. This affects the lumbar spine.

Exercises for hip mobility can therefore also help with facet joint arthrosis in the lumbar spine. You will find exercises for this in the articles Mobilization exercises and Stretching exercises. The thoracic spine is less mobile than the lumbar spine or cervical spine because the ribs are attached to it and the thorax does not allow much direction of movement in rotation or lateral inclination.

A facet joint arthrosis of the thoracic spine is less common than in the other spinal column sections. Here, too, it is important to achieve a physiological posture as far as possible in order not to place additional strain on the vertebral joints. As a result of our daily work, the chest muscles are usually too weak in comparison to the back muscles and pull the thoracic spine into increased flexion.

It often helps to train straightening and stretching the chest muscles. 1st Exercise To practice, arm movements in which the shoulder blades contract are recommended. The opening of the arms on both sides outwards and upwards should be combined with inhalation and trains the straightening muscles while stretching the chest muscles.

The exercise can be performed well in a sitting position and should be done slowly and in a controlled manner. 2nd Exercise For the entire mobility of the BWS, both hands can be folded into each other and stretched next to the body towards the floor (the patient sits on a stool), then both hands are guided in a large arc diagonally to the other side upwards behind the head (golf stroke movement). The gaze follows the hands.

Rotation and lateral inclination as well as flexion and extension are mobilized. The exercise can be performed 15-20 times in a row in 3 sets on both sides. Further exercises for BWS can be found in the article “Exercises for facet syndrome in BWS”.

It is the most mobile section of our spine. In the case of facet arthrosis in the cervical spine, it can also radiate into the arms or head. On the head, in addition to mobilizing therapy, traction treatment is particularly useful, in which the therapist grips the patient’s head and applies light traction.

This releases the joint surfaces from each other and the structures can relax. The cervical spine is very filigree. It should only be mobilized carefully.

Especially the extension (placing it in the neck) can be difficult in the case of facet arthrosis.The bony attachments can constrict the canal in which a head-supplying vessel runs, leading to dizziness or other neurological symptoms. The article Mobility of the cervical spine may also be of interest to you in this regard. 1st Exercise The patient also sits upright on a stool during the mobilization of the cervical spine and can now slowly turn his head from right to left while the thorax remains still in the room.

The chin is tightened so that the cervical spine is upright. 2nd Exercise In addition to the rotation, the lateral inclination can also be trained. For this, the patient alternately lowers one ear to the shoulder and raises the head again.

3rd Exercise For flexion, the patient rolls the chin bit by bit towards the sternum and then straightens up again. The head should only be carefully mobilized into the extension. Neither rotation nor extension of the cervical spine should cause dizziness, ringing in the ears or impaired vision.

Further exercises can be found in the articles: In the case of facet joint arthrosis in the cervical spine, the shoulder neck muscles are often tense. Gentle stretching exercises for these muscles can relieve tension headaches and tension if performed over a long period of time. Shoulder circling can relax the muscles.

  • Physiotherapy for facet arthrosis in the cervical spine
  • Mobilization exercises cervical spine