A weak lower back can result in injury and pain; therefore, strengthening exercises that target this area of the body are an important component of any fitness program. There are several ways to strengthen the lower back, but the exercise ball is an ideal tool. When exercising with it, stabilizing muscles are called upon for balance, which builds core strength including the muscles of the lower back.
Seated Pelvic Exercises
Sit on the ball with your knees bent and your feet flat on the floor. Sit up straight with your head and shoulders lifted, practicing good posture. Slowly, pull your pelvis forward slightly rolling the ball with it as you contract your abdominals and then slowly roll your pelvis back, slightly arching the small of the back. Return to a starting position and now slowly rock the hips from side to side, slightly rolling the ball with you during the movement. Do 10 repetitions of each. Return to center and now make a circular motion with your hips rolling the ball with you. Roll your hips clockwise 3 times and then counterclockwise 3 times.
Back Extension
Kneel on the floor with the ball in front of you. Position yourself with the ball under your chest and roll out until your legs are straight, about hips' width apart and you are supported on your toes. Keep your arms at the side of the ball, put them behind your head or extend them out straight above your head. Slowly raise the head and chest off the ball, squeezing the shoulder blades and contracting the lower back. Hold for 3 seconds and then lower. Repeat 5 to 10 times.
Bridge
Lie on your back on the floor with your legs elevated and resting on the ball. The ball should be resting against your legs at about the calf area and your legs should be together. Slowly raise your hips off the ground as you press your legs into the ball. Press up until your body creates a bridge from your legs to your upper back. Hold for 5 seconds and slowly lower back down to the ground. Repeat 5 to 10 repetitions.
Leg Raises
Kneel on the floor with the ball in front of you. Roll out onto the ball until your hips are resting on the ball and you can barely touch the floor with your toes. Your arms should be supporting much of your upper body weight. Keeping your upper body still, slowly raise your legs and buttocks into the air until you feel the contraction in your lower back. Hold them up for 3 seconds and then lower down slowly to where your feet touch the floor. Repeat 5 to 10 times.
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