If you’ve been told you have facet joint arthritis in your spine, you might be wondering:
- What does that actually mean?
- Is it serious?
- Can it improve?
- Will I always have pain?
The good news is—there’s a lot you can do to manage it, ease discomfort, and move well again.
Let’s break it down
What Are Facet Joints?
Facet joints are the small joints at the back of your spine that connect one vertebra to another. They allow your spine to bend, twist, and move smoothly.
Just like other joints in your body (like knees or hips), these can develop arthritis over time.
What is Facet Joint Arthritis?
Facet joint arthritis (also known as facet joint osteoarthritis or spondylosis) is when the smooth cartilage inside these joints wears down. This can lead to:
- Stiffness in the back
- Localised aching or tenderness
- Pain that flares with certain movements (like twisting or leaning back)
It’s a very common finding on spinal MRIs or X-rays—especially as we age.
Symptoms of Facet Joint Arthritis
✅ Pain that’s worse first thing in the morning
✅ Pain when standing or walking for too long
✅ Local soreness around the spine (often in the lower back or neck)
✅ Relief when sitting, bending forward, or lying down
It can feel a bit like a stiff, cranky joint that warms up once you get moving—because that’s exactly what it is!
What You Might See on a Scan
An MRI or X-ray might mention:
- Degenerative changes in facet joints
- Joint space narrowing
- Osteophytes (bone spurs)
- Subchondral sclerosis (increased bone density)
This all sounds dramatic, but these are often normal age-related changes—not necessarily the source of your pain.
Other terms on your scan you don’t recognise? This blog may help What Your Back MRI Really Means (And Why It Might Not Be as Bad as It Sounds)
Case Study from the Clinic
CASE: Active Again with Facet Arthritis
Anne, 72, came to the clinic after her scan showed “moderate facet joint arthritis.” She was worried she was too old to improve. But with a tailored program focusing on hip & back mobility, spinal strengthening, and posture work, her back pain eased significantly. She’s now back to her regular walks and even enjoys yoga again.
What You Can Do About It
Keep Moving – Gentle movement helps nourish the joints and reduce stiffness
Build Strength – Especially through your core, glutes, and spinal muscles
Stretch Smart – Most backs love gentle stretches – give these a try Easy Yoga for Back Pain: Gentle Poses for Lasting Relief
Use Heat – A warm compress or bath can help reduce stiffness
Posture Tweaks – Improving your posture will help your back function well. Take a look at my FREE Posture Masterclass and make changes today.
And if you’re having a flare-up, don’t panic. Temporary increases in pain can be managed—it doesn’t mean things are getting worse.
But Will It Get Worse Over Time?
Not necessarily. Many people with facet joint arthritis stabilise or improve over time—especially when they stay active, strong, and confident in their movement.
Sitting back and avoiding activity is often the worst thing you can do.
TOP TIP – Get strong and keep moving.
🎥 Need Help with Back Pain?
In my FREE Back Pain Masterclass, I’ll show you:
- How to manage your back pain.
- The role of movement and strength
- What actually helps long term—and what to avoid
👉 [Click here to watch – It’s completely free and full of practical advice]
Final Thoughts
Facet joint arthritis can sound worrying when you first hear the term—but it doesn’t have to be a life sentence of pain or limitation. With the right approach, many people not only manage their symptoms but feel stronger and more in control than ever. The key is to stay informed, keep moving, and not let fear hold you back. You’ve got options, and support is available. If you’re ready to take the next step, my free Back Pain Masterclass is a great place to start.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Back Pain Since 2001
