Also known as a stability ball, the exercise ball was initially used as a physical therapy and rehabilitation tool. Exercise balls are useful for treating lower back pain because they challenge the core muscles of the back and abdomen that are used to stabilize the body. Developing your stabilizing muscles is helpful because it strengthens your back without placing excess strain on your back. Through regularly performing exercises on a stability ball, you can experience a reduction in lower back pain.
Spine Extension
This exercise helps to strengthen your lower back and requires you to use your postural muscles to strengthen the body. Place the exercise ball about 2 feet away from a wall and rest your lower abdomen and pelvis on the ball. Place your feet against the wall with your legs straightened. Extend your arms overhead, creating a straight line from the top of your hand to your feet. Hold this position for 30 seconds, then relax your body position. Repeat the exercise three times to strengthen the lower back.
Lumbar Stabilization
This exercise helps to strengthen your lower back. The further away the ball is from your body, the stronger your back will get. Lie on your back with your legs placed over the exercise ball. Tilt your pelvis slightly to place the lower back on the floor. Straighten your right leg in the air, leaving your left leg over the exercise ball. Leave your right arm on the floor against your body with your palm facing down. Extend your left arm over straight over your head. Hold this position for two seconds, then alternate, lifting the right arm overhead and your left leg in the air. Continue alternating for one minute, then rest for 30 seconds. Repeat for an additional minute.
Sitting on a Ball
This exercise works the postural muscles, requiring your back and abdominal muscles to strengthen your lower back. Start by sitting on the stability ball with your feet flat on the ground. Keep your torso as straight as possible, with your arms at your sides. Slowly lift your left arm in straight in the air with your palm facing your head. As you move the arm overhead, lift the right heel off the ground, leaving the ball of the foot on the ground. After you reach the arm overhead and lift the heel, slowly lower each to the ground, then repeat on the opposite side. Continue alternating for one minute. Rest and repeat for an additional minute.
Ball Bridge
This exercise involves lifting the torso off the ground to strengthen the lower back. Start by lying on the ground with your feet on the floor and the stability ball in front of your feet. Step one foot at a time onto the stability ball. Extend your arms at your sides with your palms facing down. Use your back and buttocks muscles to lift the torso off the ground, leaving your shoulders on the ground. Try to keep your back and buttocks aligned with each other. Hold for 15 to 30 seconds, then release the exercise and lower. Repeat two additional times.
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