Many lower back pain issues can be relieved by using an exercise ball according to Thomas E. Hyde, DC of Spine-Health. Serious medical conditions should first be diagnosed by a doctor who can treat the condition and prescribe the appropriate exercise ball therapy program.
Function
Exercise ball therapy is the use of a large rubber ball, sometimes called a Swiss ball or physio ball, to stretch and strengthen core muscles. The therapy is considered a conservative approach to back pain according to Hyde and can be used as a preventative or rehabilitative program.
Types of Exercises
A familiar sight in gyms is a person rolling over an exercise ball, stretching her spine. This is one way to open up the chest cavity and create mobility in the thoracic and lumbar regions of the spine. Do be careful when doing this so that you do not over-extend yourself and get hurt. Other exercises that work the core muscles involve a squat that balances your buttocks on the edge of the ball while doing crunches or using free weights for bicep curls or flies. While laying on the floor, you can place the ball between your ankles, raising the ball inches above the floor to work your upper legs and stomach muscles.
Benefits
The exercise ball creates constant instability through any movement. Just positioning yourself to do crunches while balancing on the edge of the ball begins to work the core muscles. As you are forced to maintain balance through every exercise, both the large and small core muscles must react. Because the exercise ball doesn't focus only on large muscle groups, the small support muscles strengthen thereby increasing overall spine support.
Precautions
When you are just learning to work with the exercise ball, it is wise to have a therapist or friend spot you through the movements. It may appear simple and easy to do, but losing your balance and falling over may create further injury. If pain increases while you are using the exercise ball, stop immediately and consult a doctor or physical therapist. Always make sure all movements you do with the exercise ball are approved by your doctor since some exercises may exacerbate conditions.
Everyday Exercise Ball Use
Once you have mastered certain exercises with a spotter assisting you, making exercise ball therapy a part of your everyday routine becomes easier. Not only can you perform many of the exercises at home by yourself, you can use the exercise ball as a replacement for a computer chair. Using the ball for limited periods of time as a computer chair helps maintain proper posture while sitting, reducing the fatigue your back experiences.
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