Back ball exercises are designed to strengthen your back muscles as well as reduce pain in your upper and lower back. Back ball exercises are performed on exercise and stability balls because of their malleable shapes and naturally tendency to engage your abdominal muscles. Back ball exercises range from low back extensions to reverse crunches.
Standing Ball Exercise
This back ball exercise is designed to reduce pain in your lower back muscles. Place an exercise ball directly between the small of your back and a wall. From here, extend both of your arms out in front of you for balance. Starting at a 45-degree angle, bend your knees down until they form a 90-degree angle with the upper and lower parts of your leg. Hold this position for several seconds before returning to your original position.
Low Back Extension
This back ball exercise will strengthen your lower back as well as your abdominal muscles. Lie on a stability ball with your feet on the floor and your stomach directly touching the ball. Place both of your hands behind your neck and extend your upper torso out and over the ball. Keeping your upper torso level with the floor, rise up 4 to 8 inches from the ball. Hold this raised position for several seconds before lowering back down. Perform two sets of 12 to 15 repetitions.
Squat and Press with Medicine Ball
This exercise can be performed with either a small exercise ball or a medicine ball. Place the ball on the ground in front of you with your knees slightly bent and back straight. Bend at the knees to pick up the ball, extending both of your arms down to grab it. From this position, lift the ball up to your chest before extending it over your head. As you extend it over your head, simultaneously stand up straight. This exercise will strengthen your low back as well as your arm muscles.
Lumbar Stabilization
This exercise is designed to improve your balance as well as strengthen your back. Lie on your stomach on a fitness ball with your hands on the floor. From this position, roll out from the ball, walking your hands out in front of you until the ball is under your quadriceps. Perform 10 pushups in this position before rolling back to your original spot. Repeat this roll-out exercise several times before finishing your workout.
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