Bosu Exercises For Lower Back Injury

The bosu alleviates back pain by posing a balance challenge, which encourages core muscle activity, and its dome shape increases range of motion in spinal flexibility exercises. Physical therapist Paul Hodges performed multiple research studies, which showed a direct correlation between core muscle activity and back pain. Hodges' findings, published in the journal "Manual Therapy" in 1999, found that people with limited core muscle activation were more susceptible to lower back injuries. Jeffery Willardson of the National Strength and Conditioning Association conducted studies about unstable training devices and core muscle activation, and found that equipment such as the bosu, which is a half-stability ball, enhanced core muscle strength.

Bosu Prone Hip Extension

An article published in the January 2000 edition of the "Archives of Physical Medicine and Rehabilitation" detailed the relationship between weak gluteal muscles and lower back pain. Lead author Ville Leinonen reported that subjects with back problems used minimal gluteal muscle activation during lifting tasks. The prone bosu hip extension effectively utilizes the gluteal muscles. Lie prone, with your belly on the bosu, and your forearms on the floor on an exercise mat. Extend your legs and begin with your feet on the floor. Lift your legs from the floor. Keep them lifted as you use your outer thighs to open your legs, and your inner thighs to close them. Lower your legs to the starting position. Perform 10 repetitions.

Bosu Heel Taps

Bosu heel taps are a variation of the "dead bug" exercise, which physical therapists sometimes prescribe for their back problem patients. The bosu provides back support during this exercise, which enables you to keep your spine in a neutral position. Lie on your back on an exercise mat, placing your hips on top of the bosu. Begin with your knees bent and your feet together. Inhale to prepare. Exhale and lower one heel to the floor. Inhale and return to the starting position. Repeat the movement with the other leg. Engage your core to keep your spine in contact with the bosu at all times. Perform 20 repetitions, or 10 on each side.

Bosu Bridge

The bridge exercise promotes spinal flexibility and enhances the articulation necessary for optimal postural alignment. Performing the bridge with your feet on the platform side of the bosu encourages deeper core muscle activation. Place the bosu on the floor with the platform side facing up. Lie on your back on an exercise mat with your feet on the platform. Begin by tilting your pelvis, and lifting each vertebra from the floor until your spine is in a bridge position. Use your core muscles for stability. This will prevent the bosu from wobbling. Perform 10 repetitions.