3 Exercises for Neck Facet Joint Pain!
3 Exercises for a Cervical Facet Joint Sprain
Suffering from neck pain, stiffness or restricted neck movement after an injury? A cervical facet joint sprain may be contributing to your symptoms. At Hoppers Crossing Sports & Spinal, we help people manage neck pain and musculoskeletal injuries with individualised osteopathic assessment, treatment and rehabilitation.
The cervical spine is the part of your spine that makes up your neck. Small joints called facet joints sit between the vertebrae and help guide and control movement of the neck. Irritation or sprain of these joints can cause localised neck pain, stiffness and difficulty turning or tilting your head.
Gentle movement and appropriately prescribed exercises can be an important part of rehabilitation. Exercise programs should be tailored to your symptoms, particularly during the early stages of an injury.
What Is a Cervical Facet Joint Sprain?
A cervical facet joint sprain occurs when the structures surrounding one or more of the small joints in the neck become irritated or injured.
This can happen following:
Sudden neck movements
Sporting injuries
Whiplash-type injuries
Poor lifting or awkward movements
Sleeping in an uncomfortable position
Repetitive work or postural strain
Sudden changes in activity
Common symptoms can include neck pain, stiffness, reduced range of movement and muscle tightness. Some people may find that turning their head to one side is particularly uncomfortable.
Neck pain can also sometimes spread towards the upper back, shoulder or arm. Symptoms such as persistent numbness, tingling or weakness should be assessed by an appropriate healthcare professional.
3 Exercises for Cervical Facet Joint Sprain
The following exercises are examples of gentle movements that may be useful during neck pain rehabilitation. They should be performed within a comfortable range and should not significantly increase your symptoms.
1. Gentle Neck Rotation
Neck rotation is a simple exercise designed to maintain and gradually restore your ability to turn your head.
How to perform it:
Sit upright with your shoulders relaxed.
Slowly turn your head towards your right shoulder.
Only move as far as feels comfortable.
Return slowly to the centre.
Repeat towards your left shoulder.
Perform 8–10 repetitions each direction.
Avoid forcing the movement or pushing into sharp pain.
Why is it useful?
Neck pain can cause stiffness and reduced cervical range of movement. Gentle active movement can help maintain mobility while gradually restoring normal neck movement. Exercise and movement are commonly incorporated into rehabilitation programs for neck pain.
2. Chin Tucks
Chin tucks are a gentle exercise that can help develop control of the muscles around the cervical spine.
How to perform it:
Sit or stand tall.
Keep your eyes looking straight ahead.
Gently draw your chin backwards, as though creating a small “double chin.”
Do not look down.
Hold for 3–5 seconds.
Relax completely.
Repeat 8–12 times.
The movement should be small and controlled rather than forceful.
Why is it useful?
Good control and endurance of the muscles around the neck can be an important component of neck rehabilitation. Strengthening and stabilisation exercises may be introduced as symptoms settle and movement improves.
3. Scapular Retraction
Sometimes neck pain is accompanied by tension or weakness around the upper back and shoulder blades. Scapular retraction is a simple exercise that targets the muscles responsible for controlling your shoulder blades.
How to perform it:
Sit or stand upright.
Allow your shoulders to relax.
Gently draw your shoulder blades backwards and slightly downwards.
Avoid shrugging your shoulders.
Hold for 3–5 seconds.
Relax.
Repeat 10–15 times.
The exercise should feel controlled rather than strenuous.
Why is it useful?
The muscles around the upper back, shoulders and neck work together to support movement and posture. A rehabilitation program may include strengthening exercises for the neck and upper body as symptoms improve.
How Often Should You Perform These Exercises?
For a mild neck injury, gentle exercises may be performed regularly throughout the day, provided they do not aggravate your symptoms.
A good starting point is:
8–15 repetitions of each exercise, once or twice per day.
However, there is no single exercise program that is appropriate for every cervical facet joint injury. The severity of the injury, the cause of your neck pain, your range of movement and other symptoms should all be considered.
If an exercise causes increasing pain, significant stiffness afterwards, arm symptoms or other concerning symptoms, stop the exercise and seek professional assessment.
When Should You See an Osteopath for Neck Pain?
If your neck pain is persistent, worsening or restricting your normal activities, an osteopath or other qualified healthcare professional can assess your symptoms and help determine an appropriate management plan.
At Hoppers Crossing Sports & Spinal, an osteopath can assess your neck movement, surrounding muscles and other contributing factors before developing an individualised treatment and rehabilitation plan.
Treatment may include hands-on techniques, exercise rehabilitation, movement advice and strategies to help you return to your normal activities.
Neck pain can affect everyday activities such as working, driving, exercising and turning your head. Rehabilitation commonly focuses on reducing symptoms, restoring movement, improving strength and gradually returning to normal activities.
Cervical Facet Joint Sprain Treatment in Hoppers Crossing
If you’re experiencing neck pain or a suspected cervical facet joint sprain, Hoppers Crossing Sports & Spinal provides osteopathic care for people in Hoppers Crossing and surrounding western Melbourne suburbs.
We regularly see patients from:
Hoppers Crossing
Werribee
Point Cook
Tarneit
Williams Landing
Truganina
Laverton
- Manor Lakes
- Wyndham Vale
- Mambourin
Altona Meadows
If you’re searching for an osteopath for neck pain in Hoppers Crossing, an assessment can help determine what may be contributing to your symptoms and whether exercise, hands-on treatment or other rehabilitation strategies are appropriate.
Neck Pain and Cervical Facet Joint Sprain – Hoppers Crossing
Neck pain can be frustrating, particularly when it affects your ability to work, exercise, drive or sleep. Gentle, progressive movement can form an important part of rehabilitation, but exercises should be matched to your individual presentation.
If you have neck pain, a stiff neck, cervical facet joint pain or a neck injury, speak with a qualified healthcare professional before starting a rehabilitation program, particularly if your symptoms followed significant trauma or you have neurological symptoms.
Hoppers Crossing Sports & Spinal
30 Powell Drive, Hoppers Crossing VIC 3029
Phone: 03 7038 0863
Book an assessment with an osteopath to determine the most appropriate approach for your neck pain and cervical spine injury.