Back stiffness that feels deep, localised, or worse after rest is often linked to facet joint irritation rather than muscle strain alone. You may notice discomfort when standing up after sitting, pain with twisting or arching the back, or stiffness that eases slightly once you start moving. Facet joint pain behaves differently from disc-related pain and responds best to targeted, movement-focused care. Understanding this distinction is central to effective recovery, and Back Pain Physiotherapy focuses on identifying the specific mechanical drivers of your symptoms so treatment restores movement and confidence, not just temporary relief.
What facet joints do in the spine
Facet joints are small joints located at the back of the spine. They guide and limit spinal movement, helping control bending, extension, and rotation while sharing load with discs and muscles.
These joints are designed to move smoothly within a controlled range. When irritated, they become sensitive to compression and certain movements, leading to localised pain and stiffness.
Facet joints are richly innervated, meaning even mild irritation can feel significant, especially during specific movements or sustained positions.
How facet joint pain typically presents
Facet joint pain is often felt on one or both sides of the lower back rather than centrally. It may feel sharp with certain movements and dull or stiff at rest.
Common triggers include prolonged standing, walking downhill, arching the back, or twisting. Symptoms often worsen after inactivity, such as first thing in the morning or after long periods of sitting.
Unlike nerve-related pain, facet joint discomfort usually does not travel far down the leg. It tends to remain local or spread slightly into the buttock or hip.
Why back stiffness is a key feature
Stiffness is a hallmark of facet joint irritation. When a joint becomes sensitive, surrounding muscles often tighten protectively, further limiting movement.
This protective response reduces joint motion, which temporarily feels safer but increases stiffness over time. Reduced movement also limits circulation to the joint, slowing recovery.
The result is a cycle where stiffness reinforces pain and pain reinforces stiffness, particularly during transitions between rest and activity.
Common contributors to facet joint irritation
Facet joint pain often develops gradually rather than from a single incident. Prolonged postures, repeated extension movements, and uneven loading contribute over time.
Poor movement control, reduced core endurance, and limited hip mobility can all increase stress on facet joints. When the spine compensates for movement restrictions elsewhere, facet joints absorb excess load.
Previous back injuries or periods of inactivity also increase vulnerability by altering how forces are distributed through the spine.
Facet joint pain versus disc-related pain
Facet joint pain and disc-related pain are often confused but behave differently. Disc pain commonly worsens with bending and prolonged sitting, while facet pain is more sensitive to extension and rotation.
Facet joint pain is typically more localised and position-dependent. Understanding this pattern helps guide treatment and avoids exercises that may aggravate symptoms.
Accurate assessment ensures the right structures are targeted rather than applying generic back pain solutions.
The role of movement in reducing stiffness
While rest may feel relieving initially, prolonged inactivity often worsens facet-related stiffness. Gentle, controlled movement helps restore joint lubrication and reduce sensitivity.
Movement is introduced within comfortable ranges, avoiding positions that excessively compress the facet joints early on.
As tolerance improves, movement variety increases, supporting long-term joint health.
How physiotherapy addresses facet joint pain
Effective physiotherapy begins with identifying which movements provoke or relieve symptoms. Assessment looks at posture, movement patterns, and load tolerance.
Treatment focuses on improving movement control, restoring mobility where needed, and reducing unnecessary joint compression.
Education plays a key role, helping you understand which movements are safe and how to modify daily activities without avoidance.
Manual therapy and facet joint comfort
Hands-on techniques may be used to reduce joint stiffness and surrounding muscle guarding. These techniques aim to improve movement quality rather than force range.
Manual therapy can provide short-term symptom relief and create a window for effective movement retraining.
Lasting improvement depends on combining manual input with active rehabilitation.
Strength and support for long-term relief
Facet joints rely on surrounding muscles to manage load. Reduced endurance or delayed activation increases joint stress.
Targeted strengthening improves spinal support during daily activities such as standing, walking, and lifting.
The focus is on adaptable support rather than stiffness, allowing joints to move within safe ranges.
Managing daily activities without flare-ups
Facet joint pain often flares with sustained positions. Learning how to vary posture and pace activity reduces cumulative strain.
Small changes such as regular position changes, controlled transitions, and balanced movement patterns make a meaningful difference.
These strategies support busy lifestyles without limiting participation.
Recovery expectations and timelines
Facet joint irritation typically improves with consistent, targeted care. Early changes often include reduced stiffness and improved movement comfort.
Progress continues as strength and control improve, reducing the likelihood of recurrence.
Fluctuations may occur, particularly during load increases, but do not indicate failure when managed appropriately.
Preventing recurrence of facet-related pain
Long-term management focuses on movement quality and load distribution. Addressing contributing factors such as posture, strength, and mobility reduces joint stress.
Building tolerance to daily demands supports resilience rather than reliance on avoidance.
This approach helps maintain comfort during work, exercise, and everyday life.
Your next step
If back stiffness and localised pain have been limiting your movement or confidence, facet joint irritation may be a contributing factor. A structured assessment can clarify the source of your symptoms and guide a targeted plan. With clear guidance, progressive movement, and supportive care, you can reduce stiffness, restore function, and move with greater ease. Booking an assessment provides clarity and a practical path toward lasting improvement.