Back pain can be caused by poor posture, weak core muscles and muscle imbalances. Strengthening the muscles of your core and your hamstrings will help improve your posture and support your spine, reducing back pain. Working out with a balance ball will challenge your muscles for the duration of the exercise to effectively strengthen your back to alleviate pain. Balance balls are large, strong balls that are designed to support human weight. They are also known as stability, fitness or therapy balls.
Balance Ball Hamstring Bridge
The balance ball hamstring bridge will strengthen and tone your hamstrings to help improve alignment in the hip joint. Lie on your back on a yoga mat with your arms at your sides and your feet resting on a balance ball with your knees slightly bent. Move the ball until your heels are digging into the top of the ball, and engage your abs by pulling your belly button toward your spine. Keep your abs engaged for the duration of the exercise.
Using your hamstring muscles, press your heels into the ball and lift your torso so your body is in a straight line from heels to shoulders, then lower yourself back down to complete one rep. Perform three sets of 15 reps. As you get stronger, cross your arms over your chest while you complete this exercise.
Balance Ball Plank
Planks are one of the best ways to strengthen all the muscles of your core, and doing planks on the balance ball will work your muscles even more effectively. Kneel in front of the ball, leaning forward with your elbows resting on the ball. Engage your abs by pulling your belly button in toward your spine and start walking your knees back while you lean into the ball. Shift your weight into your toes and walk your toes back until your hips are low and your torso is in line with your legs. Do not allow your back to sag. Hold this position for 10 seconds, then perform three to five reps. As you get stronger, work up to holding the plank position for one minute.
Balance Ball Side Plank
The balance ball side plank will effectively work your core muscles as well as the muscles along the sides of your torso. Kneel to the right of the ball, keeping the ball pressed against a wall to hold it steady. Press your elbow into the ball and straighten your right leg, lifting your hips toward the ceiling to keep your torso lifted.
Hold this position for 10 seconds before returning to the starting position. Repeat the exercise three to five times, then do the same on the other side. As you get stronger, straighten your bottom leg along with the top leg for the duration of the plank to more effectively work your obliques and back.
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