According to the National Institute of Neurological Disorders and Stroke, nearly everyone at some point has back pain that interferes with work, routine daily activities, or recreation. The decrease in physical activity that often takes place as you age, creates decreased flexibility, strength and overall body balance. Exercises to increase your balance allows for a complete core workout that can improve your overall back health.
Floor Exercise
Do your floor exercise on a mat or in a carpeted area. Get on your hands and knees, then lift the opposite arm and leg off the floor so that they are straight and parallel with the floor. Hold this position for 10 seconds and repeat on the opposite side. Turning onto your back, place your feet on the floor, knees bent and your arms down by your sides. Flattening your back to the floor, lift your hips until your body is in a straight line. Holding this position, raise one foot off the floor and straighten your knee, keeping it parallel to your upper leg on the opposite side. Lower and repeat on the opposite side.
Standing Exercise
Standing balance exercises can be done anywhere, at any time and can be worked into your daily routine. Begin by standing on one foot. Make sure to have a chair back or bar available for stability to begin with. As your balance improves, you will be able to do this without support. To increase the difficulty you may shut your eyes removing visual cues. You can throw yourself off balance by swinging your lifted foot, or playing catch with someone. Try putting your sock and shoe on while standing on one foot. Stand on both feet and raise onto your toes; lift up onto your heels and attempt to walk in this position.
Ball Exercise
The exercise ball creates a naturally unstable support that allows your body to counter, constantly working the core muscles to increase balance and stability. Begin your ball training by sitting on the ball with both feet on the ground. Lift one foot off the ground while maintaining your balance. Repeat with the other foot. Place both feet back on the ground, and rotate your hips in a clockwise motion. Repeat 10 times and then rotate counter clockwise. When you are comfortable with these basic exercises, you may lie on your stomach on the ball. Making sure to maintain your balance, lift one limb at a time. Progress to lifting the opposite arm and leg, as described in the floor exercise section.
Balance Activities
You may choose to do activities that naturally increase your balance and core stability. Yoga and pilates are two forms that have a positive effect on reducing back pain. According to "Current Review Musculoskeletal Medicine, March 2008" yoga appears to address imbalances in the musculoskeletal system affecting spinal alignment and posture and significant reductions in pain and functional disability were shown in patients who performed Pilates.
