Exercises prescribed for facet joint injuries aim at improving lumbar mobility along with lengthening muscular tissue surrounding the joint.
Cat/camel: this mobility exercise encourages lumbar flexion/extension movement. On all fours, try and make your back as flat as possible like a tabletop. With a gentle controlled movement rocking your pelvis forward to increase the arch in your lumbar spine “cat” and then rolling your pelvis in the opposite direction to raise like a “camel”. Perform this movement twice daily, completing three sets with ten repetitions.
Thread the needle: this mobility exercise encourages lumbar rotation/sidebending whilst also stretching some of your lower back muscles. On all fours begin by bringing one arm up to the roof, take a deep breath in and on the exhale slowly reach your arm through to the opposite side running your hand along the floor. Hold this position for 5 seconds and then move back to the original position. Perform this movement twice daily, completing three sets with ten repetition.
Lumbar rocks: A great exercise to add rotation through the pelvis and lumbar area in an attempt to increase motion. Laying flat on your back with your knees bent. Slowly and controlled, contract your gluteal muscles and rock your knees side to side ensuring you’re controlling the movement. If you feel pain then reduce the size of the rock. Perform this movement twice daily, completing three sets with ten repetitions.