FACET PAIN CARE GUIDE

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by Matthew Henderson, Physical Therapist

THE OBJECTIVE
First you need to understand our main objective: Promoting gentle, frequent movements to regain range of motion and mobility while the back heals.

PROTECT

Research shows prolonged sitting and inactivity slows the recovery process. Keeping moving is key. Avoid bending, lifting and twisting movements if possible. In addition, try to not sit for more then 20-30 minutes without getting up and moving a bit. Even if it's just a walk around the work desk...it helps!

 

WALKING
Short, frequent episodes of walking have been found to be one of the best treatments for lower back pain. Walking promotes circulation, improves range of motion and accelerates healing. It is almost impossible to over-stress the importance of walking frequently and consistently when addressing lower back pain. Tip: "Short and frequent" walks are the key. Long and infrequent walks will be much more painful and not nearly as effective.

 

EXERCISE
Begin a targeted facet joint pain exercise program. Luckily you don't have to figure out which exercises to perform - our PT's have done it for you! Please see below.

 

FREQUENCY
Try to go through your exercises a few times a day. You can cycle down as the pain diminishes.

 

WHAT TO EXPECT
These strategies should lead to noticeable improvement within a few days. 

 

BACK TO ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!

 

NOT IMPROVING FAST ENOUGH
Check back in and we'll connect you with a licensed physical therapist in your area who is highly rated and accepts your insurance.

FINAL NOTE

Always look on the bright side - you've got a back! Physiobot can only dream. #body4physiobot 

-- Check with your doctor or local physical therapist prior to initiating a new exercise program --

Did you know you can go straight to your local PT, no referral needed? Yep.

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#1

PRESS UPS 

Regaining extension range-of-motion in your lower back is often a key component to back pain recovery. CAUTION: Only perform in a pain-free range. Stop if causes pain down the legs. Alternate exercise here

#2

HAMSTRINGS STRETCH

The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the pelvis and lower back, increasing pressure and pain in the discs.

#3

PIRIFORMIS STRETCH

This muscle is buried deep in your buttocks and often "locks up" with low back pain. Stretching it can instantly reduce back and buttock pain relief.

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Physiobot is a product of Physiobot Inc

© 2019 by Physiobot Inc.

Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

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