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Old 03-16-2011, 11:27 AM   #1
John Lovins
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facet joint pain/hyperextension

According to a spine specialist... I've sprained my facet joints. I've been doing body weight wods for the past 2 months, stretching 20 mins a 2x a day and foam rolling. The pain is almost all gone, so now starting some therapy.

The therapist has told me that I over exaggerate the lumbar curve, causing hyperextension.. Thus probably why my facet joint(s) were injured doing back squats. I've been doing this for years so now have to retrain myself.. any ideas on what I can do or anyone else have too much curve in their back while squatting??
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Old 03-17-2011, 02:45 PM   #2
Steven Low
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Re: facet joint pain/hyperextension

You're going to have to pay attention to your form more.

Most people have the opposite problem where they have more limited lumbar hyperextension so they have to avoid going into flexion.

You're going to have to retrain "normal" to keep from going into hyperextension.

May not be a bad idea to use some PVC pipe along your spine to help reorient yourself to a more neutral position
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Old 03-18-2011, 10:21 AM   #3
John Lovins
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Re: facet joint pain/hyperextension

Thanks!

They've been having me do that drill with a stick along my spine. I've been doing it so long, that a neutral spine position feels like I'm rounding my back.
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Old 03-19-2011, 10:40 AM   #4
Brent Sallee
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Re: facet joint pain/hyperextension

Quote:
Originally Posted by John Lovins View Post
Thanks!

They've been having me do that drill with a stick along my spine. I've been doing it so long, that a neutral spine position feels like I'm rounding my back.
Yep, that's exactly how it's supposed to feel. If it feels normal, you're already hyperextended. I have the exact same problem, man, and it's a hard thing to retrain But patience and consistency will pay off.
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