Facet joint osteoarthritis: These exercises strengthen your back
Strong muscles help protect the spine—especially in cases of facet joint osteoarthritis or facet syndrome. The following back exercises can help you counteract wear and tear, muscle tension, and pain.
Before you begin your workout, please consult a doctor to determine whether these exercises are suitable for you.
Quickly find the right exercises:
Cat and cow
Objective: Mobilizing the spine
Starting position:
- Get down on all fours, placing your knees hip-width apart and your hands shoulder-width apart.
- Your upper body should form a straight line from your hips to your shoulders, and your head should be held in line with this.
Exercise:
- Distribute your weight evenly across all four points of contact and engage your abdominal and back muscles.
- Tuck your chin toward your chest and round your back—you’re making a “cat arch”.
- Next, move past the starting position, extend your neck, and slowly lower your abdomen toward the floor into a slight hollow back—you are moving into the “cow pose.”
- Then return to the starting position.
3 sets of 10 repetitions, 30-second rest between sets
Standing pelvic tilt
Objective: Mobilization of the pelvis and lower spine
Starting position: Stand with your feet hip-width apart.
Exercise:
- Bend your knees slightly and engage your core muscles.
- Slowly move your pelvis forward and backward.
- Keep your upper body and legs in the starting position throughout the movement.
Variation: You can also perform this exercise while lying down or sitting with your legs raised.
3 sets x 10 repetitions, 30-second rest between sets
All-fours with extended leg
Objective: Strengthening the back and gluteal muscles
Starting position:
- Get down on all fours, placing your knees hip-width apart and your hands shoulder-width apart.
- Your upper body should form a straight line from your hips to your shoulders, and your head should be held in line with this.
Exercise:
- Distribute your weight evenly across all four points of contact and engage your abdominal and back muscles.
- Lift one leg and extend it backward.
- Hold the position briefly and lower your leg back down.
- Then perform the movement with the other leg.
Variation:
- Simultaneously lift your right arm and left leg, or your left arm and right leg, off the floor and extend them.
3 sets x 10 repetitions, 30-second rest between sets
Leg raises lying down
Objective: Strengthening the abdominal muscles
Starting position:
- Lie on your back on a flat surface and place your feet hip-width apart. Keep your knees bent.
- Place your arms at your sides.
Exercise:
- Engage your core muscles and press your lower back gently against the floor.
- Lift both legs off the floor at the same time until there is a 90° angle between your upper body and thighs and at the knee joints.
- Hold the position briefly and slowly lower your legs back down.
3 sets x 10 repetitions, 30-second rest between sets
Hip flexor stretch in kneeling position
Objective: Stretching the hip flexor muscles
Starting position: Kneel on a firm surface with one leg and place the other leg on the floor in front of you. The front foot should be positioned in front of the knee.
Exercise:
- Straighten your upper body, keep it upright, and slowly push your pelvis forward until you feel a slight stretch in the front of the thigh of the kneeling leg.
- Hold the position, then return to the starting position.
- Now perform the exercise on the other side.
3 sets of 45 seconds per side
Highlights
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Diagnosis & Therapy
Learn more about the diagnosis and treatment of facet joint osteoarthritis
