Facet joints are small, stabilizing joints located at the back of each vertebra in your spine, guiding movement and preventing excessive motion. When these joints become inflamed or irritated (facet joint syndrome), sitting for extended periods often aggravates the discomfort. This occurs because prolonged, static posture increases pressure and strain on the sensitive joints. Finding a way to sit comfortably requires specific adjustments to your posture and environment that minimize this stress. This guide provides steps to help you manage facet joint pain while seated, focusing on spinal alignment and movement.
Identifying Facet Joint Pain Symptoms
Facet joint pain results from inflammation or degeneration, such as osteoarthritis, affecting the cartilage and bone where the vertebrae connect at the back of the spine. The discomfort is typically a dull, localized ache directly over the spine, which can feel sharper with certain movements. This pain often worsens when leaning backward (spinal extension) or twisting the torso, as these motions compress the small joints.
Stiffness is common, especially in the morning or after long periods of inactivity, such as sitting or driving. While the pain is generally localized to the back, it can sometimes be referred, traveling to the buttocks, hips, or the back of the thighs. If you experience sharp, shooting pain that radiates below the knee, or new muscle weakness, consult a healthcare professional for an accurate diagnosis.
Optimizing Your Sitting Posture
The primary goal of proper sitting posture is to maintain the natural inward curve of your lower back (lumbar lordosis), which protects the facet joints. Position your buttocks as far back into the chair as possible to ensure full contact with the backrest. This alignment helps distribute pressure evenly and reduces strain on the facet joints.
Your feet should remain flat on the floor, and your knees should be positioned at roughly the same height as your hips, or slightly lower. If your chair height requires it, use a stable footrest to prevent your feet from dangling and causing you to slouch. Avoid crossing your legs or ankles, as this can lead to uneven pelvic alignment and place torsion on the lumbar spine.
When adjusting a desk chair, ensure the backrest provides firm support for your lower back, maintaining that neutral curve. Your elbows should rest comfortably on the armrests, keeping your shoulders relaxed. The ideal position keeps your spine aligned, avoiding both slumped forward posture (flexion) and excessive arching backward (hyperextension), both of which compress the joints.
Supportive Seating Aids and Ergonomics
External aids can significantly help maintain the pain-reducing posture described. A lumbar roll or cushion placed snugly in the small of your back supports the natural inward curve of the spine, preventing the lower back from flattening and straining the facet joints. This tool helps reduce uneven pressure on the spinal structures during prolonged sitting.
A wedge cushion is beneficial if your hips are too low compared to your knees. Placing a wedge under your seat elevates the hips, encouraging a slight forward tilt of the pelvis that makes it easier to sustain a neutral spinal alignment. This posture minimizes the posterior tilt that commonly occurs when sitting, which increases stress on the lumbar facet joints.
When working at a desk, ensure your monitor is at eye level to prevent tilting your head forward or upward, which can aggravate cervical (neck) facet joints. The keyboard and mouse should be close enough that you can use them without reaching or leaning forward, allowing your shoulders to remain relaxed. Choosing a firm chair over a soft couch is preferred, as firm surfaces provide more predictable support for the spine.
Dynamic Management and Movement Breaks
Even with perfect posture, sitting for long periods places a static load on the spine, which is detrimental to inflamed facet joints. Change your sitting position or stand up every 20 to 30 minutes to disrupt this static loading. Regular movement helps lubricate the joints and reduce the stiffness that builds up during inactivity.
During these breaks, simple micro-movements can provide relief without needing a full stretching routine. Try performing gentle pelvic tilts while seated, slightly rocking your pelvis forward and backward to mobilize the lower spine. You can also stand up and perform a gentle backward lean (extension) if it is well-tolerated and does not increase your pain, as this temporarily relieves pressure.
Short walks are an excellent form of gentle, low-impact exercise that supports overall spinal health and reduces pain. If you cannot leave your workspace, simply standing up and shifting your weight from one foot to the other for a minute is helpful. The goal is to prevent the facet joints from remaining fixed and compressed in any single position for an extended duration.