Do you often feel pain in the middle of your back? It could be from your thoracic facet joints. These small joints in your spine can cause a lot of discomfort. But don’t worry! There are simple ways to help relieve thoracic facet joint pain. Here are seven easy tips to help you feel better and enjoy your day.
Author Intro
I’m Sue, a passionate physical therapist assistant, with a mission to empower women through accurate and evidence-based information on health and fitness. In a world flooded with misleading advice, I’m dedicated to unraveling the truth and guiding my readers towards informed decisions for their well-being. Join me on this journey as we navigate the realm of women’s health and fitness together.
Understanding Thoracic Facet Joint Pain
Facet joints in the thoracic region are symmetrical synovial joints that connect the vertebrae in your spine. These joints help stabilize the spine by linking the upper and lower vertebrae. Each vertebra has two facet joints located between the lamina and pedicle, forming the vertebral column’s articular pillars.
Weight-Bearing and Facet Joints
The spine is composed of weight-bearing units:
- Intervertebral Disc (Anterior)
- Two Facet Joints (Posterior)
Normally, the intervertebral disc handles most of the weight. For instance, at the L3-L4 level, the disc supports 80% of the weight, while the facet joints handle 20%. If the disc is damaged, the facet joints take on more weight, leading to degenerative disorders and pain.
Common Facet Joint Disorders
- Degenerative Spine Condition: Osteoarthritis (reduction of synovial fluid), hypertrophied superior articular process, facet joint cysts.
- Infections: Septic arthritis.
- Systemic and Metabolic Disorders: Ankylosing spondylitis, gout.
- Thoracic Joint Injury: Injuries causing dislocations.
Pain Characteristics
Thoracic pain can be of two types:
- Referred Pain: From deep somatic structures, similar to pain from internal organs.
- Radicular Pain: If the facet joint degenerates and compresses the dorsal root ganglion, it will irritate the spinal nerves. This leads to radiating pain.
Patients might experience both types of pain or even middle back pain, making it hard to pinpoint the exact source. Moreover, the pain may lead to muscle weakness.
Some may experience popping sounds from their spine.
7 Ways to Relieve Thoracic Facet Syndrome
1. Stretch Daily
Stretching can help loosen tight muscles around your spine. Try gentle stretches like reaching your arms overhead or bending side to side. Do these stretches every day to keep your back flexible.
Here are three of the best stretches to relieve thoracic facet joint pain:
Cat-Cow Stretch: This yoga stretch helps increase flexibility and relieve tension in the spine.
- Start: Get on your hands and knees, with your wrists under your shoulders and knees under your hips.
- Cow Pose: Inhale, drop your belly towards the mat, lift your chin and chest, and then gaze up at the ceiling.
- Cat Pose: Exhale, draw your belly to your spine, and round your back toward the ceiling like a cat stretching.
- Repeat: Move between these two poses slowly, matching the movements with your breath. Do this for 1-2 minutes.
Child’s Pose: This gentle stretch lengthens the spine and relieves tension in the back.
- Start: Kneel on the floor with your big toes touching and knees spread apart.
- Stretch: Sit back on your heels and then reach your arms forward, lowering your torso between your thighs.
- Hold: Extend your arms out in front and then rest your forehead on the floor. Hold this position for 1-2 minutes, breathing deeply.
Seated Spinal Twist: This stretch helps to increase mobility and relieve tension in the thoracic spine.
- Start: Sit on the floor with your legs extended in front of you.
- Position: Bend your right knee and place your right foot on the outside of your left thigh.
- Twist: Place your left elbow on the outside of your right knee and gently twist your torso to the right. Use your right hand on the floor for support.
- Hold: Keep your spine straight and hold the stretch for 30 seconds, then switch sides and repeat.
These stretches can help relieve tension and improve flexibility in your thoracic spine. Remember to move slowly and gently, and never push into pain. If you have any health concerns, consult your doctor before starting a new stretching routine.
2. Use Heat Therapy
Heat can relax muscles and ease pain. You can use a heating pad or take a warm bath. Apply heat for 15-20 minutes at a time. However, make sure the heat is warm, not too hot, to avoid burns.
3. Practice Good Posture
Avoid poor posture for overall health. It can help prevent back and neck pain. Here are some simple tips to help you keep good posture in various daily activities:
Standing Posture
- Stand Tall: Imagine a string pulling you up from the top of your head.
- Shoulders Back: Keep your shoulders back and relaxed, not hunched forward.
- Align Ears, Shoulders, and Hips: Your ears should be in line with your shoulders, and your shoulders in line with your hips.
- Engage Your Core: Slightly tighten your abdominal muscles to support your spine.
- Distribute Weight Evenly: Stand with your feet shoulder-width apart and distribute your weight evenly on both feet.
Sitting Posture
- Sit Back in Your Chair: Use the backrest to support your lower and middle back.
- Keep Feet Flat: Place your feet flat on the floor, with your knees at a 90-degree angle.
- Adjust Your Chair Height: Your thighs should be parallel to the ground, and your arms should be at a comfortable angle on the desk.
- Use a Lumbar Support: A small cushion or rolled-up towel placed behind your lower back can help maintain its natural curve.
- Keep Your Screen at Eye Level: Ensure your computer screen is at eye level to avoid straining your neck.
4. Therapeutic Exercise
Thoracic Extension Exercise
This exercise helps improve the mobility and flexibility of your thoracic spine.
- Start: Sit in a chair with a backrest that ends around the middle of your back.
- Position: Place your hands behind your head with your elbows pointing out to the sides.
- Extend: Lean back over the backrest of the chair, arching your upper back while keeping your lower back stable.
- Hold: Hold the stretch for a few seconds and then return to the starting position.
- Repeat: Perform 10-15 repetitions.
Seated Rows with Resistance Band
This exercise strengthens the muscles around your thoracic spine, providing better support.
- Start: Sit on the floor with your legs extended straight in front of you. Wrap a resistance band around your feet and hold the ends in each hand.
- Position: Sit up straight with your shoulders back and down.
- Pull: Pull the bands towards your torso, squeezing your shoulder blades together. Keep your elbows close to your body.
- Release: Slowly return to the starting position.
- Repeat: Perform 10-15 repetitions.
Wall Angels
This exercise improves posture and mobility in your thoracic spine and shoulders.
- Start: Stand with your back against a wall, feet about six inches away from the wall. Press your lower back, upper back, and head against the wall.
- Position: Raise your arms to shoulder height, bending your elbows to 90 degrees, so your arms form a “W” shape.
- Move: Slowly slide your arms up the wall, extending them above your head to form a “Y” shape.
- Return: Slide your arms back down to the starting position.
- Repeat: Perform 10-15 repetitions.
These exercises can help reduce thoracic facet joint pain by improving strength, flexibility, and posture. In addition, always perform exercises slowly and with control, and stop if you experience any pain. If you have any concerns, consult your doctor or a physical therapist before starting a new exercise routine.
Please speak to a healthcare professional if you have any severe pain or medical history prior to attempting the exercises.
5. Try Over-the-Counter Pain Relievers or Shots
Steroid medication like ibuprofen or acetaminophen can help reduce pain and inflammation. Follow the directions on the label and talk to your doctor if you have any questions about the pain medication.
What is a Thoracic Facet Joint Injections?
A thoracic facet injection is a procedure where a doctor injects a small amount of local anesthetic (numbing medicine) and a corticosteroid (anti-inflammatory) into one or more of your thoracic facet joints in the middle of your back. This provides immediate pain relief.
6. Massage
A gentle back massage can help relieve muscle tension. You can use a massage ball or ask someone to gently massage your back. Even rubbing the sore area with your hand can help.
7. Surgery
Typical Decompression Surgery for Thoracic Facet Pain
Decompression surgery for thoracic facet joint pain is often considered when conservative treatments (like physical therapy, medications, and injections) have failed to provide relief. Other treatment options is surgery. It aims to relieve pressure on the nerves and alleviate pain caused by conditions such as facet joint hypertrophy (enlargement), facet joint cysts, or other spinal abnormalities. Here’s an overview of what the surgery typically involves:
Types of Decompression Surgery
- Purpose: Removes part of the vertebral bone called the lamina to create more space and reduce pressure on the spinal cord or nerves.
- Procedure: The surgeon makes an incision in the back, exposes the affected vertebra, and then removes the lamina. This reduces compression on the spinal cord and nerves, alleviating pain.
- Foraminotomy:
- Purpose: Enlarges the foramen (the opening where nerve roots exit the spine) to relieve nerve compression.
- Procedure: The surgeon makes an incision and then uses specialized tools to remove bone or tissue obstructing the foramen. This provides more space for the nerve roots.
- Facetectomy:
- Purpose: Removes part or all of a facet joint to reduce pressure on the nerves.
- Procedure: The surgeon makes an incision and then removes the problematic facet joint or parts of it. This alleviates nerve compression and associated pain.
The Takeaway
Thoracic facet joint syndrome can make life tough, but these seven tips can help you find relief. Stretch daily, use heat, and practice good posture to keep your back healthy. Stay active and try over-the-counter pain relievers if needed. Massage and visiting a physical therapist can also make a big difference to your chronic pain. Therefore, take care of your back, and you’ll feel better in no time!
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