What used to be a novelty is now a common site in homes, offices and gyms across the country. Nobody does a double take anymore when passing by a fellow employee perched on a Swiss exercise ball at his desk. These colorful globes have become a prop for cardio and yoga workouts and more increasingly for therapy. Exercises for lower back pain have been adapted for the Swiss ball.
Sitting on the Ball
The key to having a strong back and avoiding pain is developing a strong core. Your torso has a back and a front and your abs are the other half of the duo. Sit tall on the ball, making sure your upper legs are parallel with the floor. If they're not, either add a little air to the ball or let a little out. Start by raising one arm in the air, letting the other one hang by your side. Then alternate. Next round, raise your arm in the air, while simultaneously lifting the opposite foot 2 inches off the floor. Switch sides. Contracting your abs throughout continue marching in a rhythmic manner for a minute, working up to 2 minutes over time.
Pelvic Isolation
People with lower back pain tend to favor the area by caving or rounding their back, whichever feels best. However stiffness can result and what may be a temporary bout could develop into lifelong immobility if practiced too often. With this fluid but gentle exercise, you'll regain the motion you've forsaken. Sit on the ball with your arms by your sides and roll forward slightly as you tilt your pelvis. Keep your abs contracted and your back flat. Return to your starting point and then roll the ball backwards underneath you, arching your back. Return to the starting point. Repeat the series but continuously this time for 10 repetitions.
Lying on the Ball
If you're a person with no major infirmities, you may have had occasion to horse around on your Swiss ball just because it's fun. Some people enjoy rolling back until they're curved over the ball in an upside down U shape. For people with lower back pain, however, it's advisable to stay away from extremes and concentrate on micro-movements. To help alleviate low back pain lie on the ball on your stomach. While keeping your back in a neutral position start mimicking the act of swimming by raising your left arm and right leg off the ground at the same time. Alternate the next round by lifting your right arm and left leg simultaneously. Work up to a series of 10 on each side. This action works on strengthening the muscles of your middle back which play a large part in keeping your whole back pain free.
Warnings
If you have trouble with your balance, position your ball near a wall if you need to reach out for stability.
