Weakness in your erector spinea or back muscles can result in back pain. The positions of modern living--e.g., sitting for prolonged periods at a desk or driving a car--can weaken your lower back muscles. Swiss ball exercises can gently strengthen and mobilize your lower back. If you have a history of lower back pain, however, get a thorough medical checkup before starting any new workout program.
Swiss Ball Back Extensions
With your feet pressed against a sturdy wall, place a Swiss ball under your hips. Your legs should be straight and your upper body wrapped around and over the ball. Place your hands behind your back, across your chest or on either side of your head. Push your hips into the ball and lift your head and upper body. At the top of the movement, your head, hips and heels should be aligned--do not over extend your spine. Slowly lower back down into the starting position and repeat.
Swiss Ball Bird Dog
Lie face down across a Swiss ball so that your hands and feet are on the floor. Position your butt and chest so that your spine is parallel to the floor. Keeping your core muscles braced, lift your left leg and right arm until they are level with the floor. Try to stretch both limbs out as far as possible. Slowly lower your arm and leg and then repeat the exercise on the opposite side. Continue alternating sides for the duration of your set.
Swiss Ball Figure Eights
This exercise will mobilize and strengthen your lower back. Sit on your Swiss ball with your legs bent and feet flat on the floor. Sit up tall and straight with your hands by your sides. Keep your upper body still and try to draw a figure eight shape with your hips. Start with circles initially and progress to figure eights once you have loosened up your spine. Make sure you draw figure eights in both directions to mobilize all aspects of your lower back equally.
Swiss Ball Hip Bridges
To strengthen your lower back, glutes and hamstrings, sit on your Swiss ball. Walk your feet forwards and lean backwards until the ball is behind your upper back and supporting your head. Keep your feet around a hip-width apart and place your hands on your thighs. Flex your hamstrings, glutes and lower back and hold your body parallel to the floor. Make sure you continue to breathe throughout the exercise. Once you have held this position for the desired duration, slowly walk your feet back in and sit up. Rest a moment before repeating.
References
- "Stronger Abs and Back"; Dean and Greg Brittenham;1997
- "Ultimate Back Fitness and Performance"; Stuart Mcgill; 2004
- "Low Back Disorders"; Stuart McGill; 2007
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