Exercise balls are a widely used conditioning tool. They can be used for strength training, Pilates exercises, sport-specific training, flexibility and yoga. While the balls are now used for fitness programs, they are also used to alleviate back pain.
Functions
There are two types of balls used for alleviating back pain. The stability ball is a large ball that can be used for enhancing core strength and performing flexibility exercises. A smaller type of ball is used in a technique known as body rolling. These 10-inch balls combine the benefits of stretching and massage. While there is some crossover between the two methods, the stability ball is usually used for active exercises such as crunches and dynamic flexibility training, which are flexibility exercises performed with movement. In contrast, many of the body-rolling exercises are relatively passive. They may involve lying on the ball and allowing the body weight to sink into it, or gently rolling back and forth on the ball to release muscular tension.
History
The stability ball was first created in Italy as a toy for children. A group of Swiss physical therapists began using them for therapeutic exercise in 1965, and an American physical therapist, Joanne Posner-Mayer, brought the ball concept to the United States in the early 1980s.
Yoga teacher Yamuna Zake created the body-rolling method. In 1979, she suffered a hip injury during the birth of her child. She was unable to find adequate treatment, so she developed a therapeutic exercise method that combined the benefits of yoga practice and massage.
Benefits
The stability ball and the rolling ball each have their own unique benefits for those suffering from back pain. The stability ball presents a balance challenge, which requires the engagement of the deep core muscles. Strong core muscles have been linked to reduced lower-back pain. The body roll ball increases circulation to the back muscles, which can alleviate back pain.
Expert Insight
Exercise physiologist Karen Nelson explained the relationship between core strength and back pain in an article published on July 14, 2009, in the "Tucson Citizen." Nelson explains that a strong core enforces correct postural alignment and stabilizes your center of gravity. Dr. Thomas E. Hyde served on the Governor's Council on Physical Fitness and Sports. He was appointed to serve on the Pan American and Olympic Task Force for the state of Florida. Hyde is a regular contributor to the Spine-Health website. In a June 29, 2001, article titled "Exercise Ball Therapy for Lower Back Pain Relief," he explains that the stability ball can help the patient find the correct postural alignment and increase spinal mobility. Hyde also believes that the stability ball can enhance proprioception, which is the body's awareness of its position in space. This awareness may prevent the injuries that cause back problems.
Types
Stability ball exercises for back pain may involve sitting on the ball and performing circular hip movements. This improves the mobility of the lumbar region. While many of the ball exercises involve forward spinal flexion, some back problems are due to a postural slouch. In this case, a very large stability ball can be used to perform back bend exercises, which involve lying on the ball with the upper back extended over the rear surface of the ball.
The body rolling ball can be placed under one side of the lower back. The patient brings the corresponding knee to her chest, holds the stretch for at least 30 seconds and then repeats the stretch on the other side. The ball can also be placed under the neck to release referred tension from the neck prior to abdominal exercise. Neck tension often leads to referred tension in the lower back.
Solution
An exercise program that combines the stability ball with the body rolling ball may be the best solution for preventing back problems and alleviating the pain associated with them. The body rolling ball can be used as a warm-up for the stability ball exercise. By releasing muscular tension prior to getting on the stability ball, the patient may be able to increase his range of motion, thereby reaping greater benefits from the exercise.
