Facet joint pain results from inflammation or irritation in the small joints located between the vertebrae, which guide spinal movement. These joints, also called zygapophyseal joints, can become compressed or strained when the spine is held in certain positions, especially prolonged sitting. Sitting often exacerbates discomfort because it increases pressure on the lumbar spine, particularly when the lower back is rounded or slouched. The goal of modifying your sitting habits is to minimize this compression and maintain the spine’s natural, gentle S-curve, offering immediate relief and long-term joint protection.
Optimal Sitting Posture Techniques
Conscious adjustments to your posture are the first step in managing facet joint discomfort while seated. The objective is to sit with the spine in a neutral alignment, which helps decompress the irritated joints. This alignment begins with positioning your pelvis correctly, which dictates the curve of your lower back.
A slight anterior pelvic tilt is beneficial, as it helps maintain the natural inward curve, or lordosis, of the lumbar spine. This position can be achieved by gently rocking the hips forward, avoiding the posterior tilt, or slouching, that rounds the lower back and compresses the facet joints. You should consciously ensure your weight is distributed evenly across both sitting bones, preventing any leaning or twisting that places uneven stress on the joints.
The “90-90-90 rule” serves as a foundational guide for lower body positioning, aiming for 90-degree angles at the hips, knees, and ankles. However, for facet joint pain, the hips should ideally be positioned slightly higher than the knees, which naturally encourages the desired anterior pelvic tilt and preserves the lumbar curve. Your feet must remain flat on the floor, or on a footrest if necessary, while your shoulders are relaxed and your back is fully supported by the chair.
Essential Ergonomic Supports and Equipment
External supports and modifications to your workspace are necessary to sustain proper posture without excessive muscular effort. A quality ergonomic chair should offer a firm base, adjustable height, and robust back support. Sitting on a soft couch or cushionless seat should be avoided, as these positions fail to provide the structural support needed to maintain spinal alignment.
Lumbar support, either built into the chair or provided by an external roll or cushion, is an important aid for preserving the natural lordotic curve. This support prevents the lower back from rounding, which is a common cause of facet joint aggravation during prolonged sitting. The support should fit snugly into the small of your back, taking up the space of the arch without forcing it into an exaggerated position.
A wedge cushion can be useful by elevating the hips above the knees, promoting the anterior pelvic tilt that de-loads the facet joints. For individuals whose pain radiates to the tailbone or buttocks, a coccyx or donut cushion may offer localized pressure relief, though the primary focus remains on supporting the lumbar curve. When setting up your desk, ensure the monitor is positioned at eye level to prevent the neck and upper back from flexing forward, protecting the cervical facets from strain.
Strategies for Movement and Breaks
Since the spine thrives on movement and is aggravated by sustained static postures, integrating movement breaks is a required component of pain management. Prolonged sitting increases pressure on the facet joints, so adhering to a “movement rule” is highly recommended. Set a timer to stand up, stretch, or walk around every 20 to 30 minutes, ensuring you never remain static for more than an hour.
While seated, incorporate gentle micro-movements, such as small pelvic rotations or seated pelvic tilts, to prevent stiffness and promote joint lubrication. These gentle shifts in position help the spine avoid the mechanical stress associated with static loading. When transitioning from sitting to standing, avoid twisting or sudden, jarring movements that could aggravate the joints.
To stand safely, move to the edge of your seat, use your legs to push up, and keep your spine straight, avoiding leaning forward at the waist. Brief standing stretches, such as a gentle backward lean or a short walk, can help decompress the spine before returning to the seated position. If pain persists, worsens, or is accompanied by neurological symptoms like radiating pain, numbness, or weakness, it is necessary to consult a physical therapist or medical specialist for a complete diagnosis and personalized management plan. Your feet must remain flat on the floor, or on a footrest if necessary, while your shoulders are relaxed and your back is fully supported by the chair.