Exercise balls have become a popular tool in gyms, exercise, yoga and Pilates classes, and they can be purchased for home use. They can be used for a full-body workout that includes aerobics, strength training and stretching. They can also be helpful for back pain caused by a degenerative disk, but precautions should be taken. The first step is to consult with a doctor, because exercising the wrong way can do more harm than good.
Identification
Between the vertebrae in the spine are circular, jelly-filled structures called disks. They provide cushioning and the allow the spine to move. Normal wear and tear with age causes these disks to lose fluid and shrink. This condition is common, and in some individuals, it never causes any symptoms or problems, states Cedars-Sinai Medical Center.
For others, as the disks degenerate, the vertebrae begin to rub on each other, or the disc may slide out of place and press on nearby nerves, muscles and tissues. When this occurs, there can be varying degrees of pain, numbness or weakness in the arms or legs and difficulty with bladder and bowel movements. Before starting any exercise program, have the condition properly evaluated. In some cases, certain exercises may be contraindicated.
Considerations
Each patient with degenerative disk disease is different. Some have no symptoms, some have mild symptoms only with certain movements and others are debilitated by the pain. This means that it will take some time and experimentation to find the right program. There is no one exercise ball program that works for all patients. It will be important to start out slowly and allow time to see how the body responds. Remember, exercise should help, not hurt. Only perform exercises that do not make symptoms worse.
Features
An exercise ball can be used many ways, including as a chair when working or watching TV. The ball helps by encouraging good posture and engages the core muscles to help take pressure off the back, says the Mayo Clinic. It also allows the user to shift position while sitting. However, it should only be used for a few minutes at a time at first to prevent soreness. As the body gets accustomed to it, gradually sit on the ball for longer periods of time. To help, there are devices that can go around the ball to hold it still, and some models provide a back rest.
Benefits
Managing back pain with exercise involves designing a well-rounded program that includes aerobic exercise, strength training and stretching. The American Academy of Orthopaedic Surgeons suggests sitting on the ball and marching, doing push-ups with the ball, placing a ball between the back and a wall and performing wall slides and doing arm and leg lifts on the floor. All of the above can help support the back by stabilizing the spine, conditioning the body and strengthening the core muscles. However, it is important to exercise only at a pain-free level.
Solution
There are also many yoga poses that can be done on an exercise ball. Yoga helps stretch and relax tight muscles which can occur alongside degenerative disk problems. When the muscles are tight they can pull on the spine and cause additional symptoms. Taking time to stretch daily will help, and using the ball for support may encourage the body to fully relax. The goal is to move slowly and gently and take deep diaphragmatic breaths. While holding a stretch, focus on relaxing the muscles and sinking into the ball with each exhale.
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