Tightness in the hip flexors, lower back muscles, or a disengaged core can tilt the pelvis forward, straining the facet joints in the lower back, especially at the L5-S1 level. Over time, this strain can lead to discomfort, restricted mobility, and inflammation. The L5 Facet Joint Stretch is a gentle exercise that elongates the spine, relieves tension, and decompresses the lower back.
How to Perform the Stretch:
- Kneel on a yoga mat or soft surface for comfort.
- Position your knees slightly wider than hip-width.
- Extend your arms forward, placing your palms together slightly off to the right or left.
- Sit back toward your heels, allowing your buttocks to rest on them if comfortable. If needed, use a folded blanket or bolster under your ankles for added support.
- Inhale deeply, then exhale as you lower your torso, keeping your hands planted. Push your hips slightly away from your hands to focus the stretch on the opposite facet joint.
Hold the stretch for 30–40 seconds on each side. This movement relieves tension, loosens scar tissue, and promotes healthy pelvic alignment. Incorporate this stretch into your routine to support spinal health and flexibility.