Yoga balls are also known by many other names like physio ball, exercise ball, Swiss ball and balance ball. They are made out of durable rubber and range in size from 55 to 85cm to accommodate various heights. When you suffer from back pain, a yoga ball can be used for therapy.
Function
The spine is a delicate part of the anatomy. The slightest wrong move or overexertion can lead to injury and pain in the back. Stabilization of the spine occurs as a result of core strength. This includes the localized muscles that surround the spine and the outer unit muscles that are made up of the upper and lower abs, interior and exterior obliques and the transversus abdominus (TVA). The main function of the yoga ball is to develop and strengthen these muscles. The spine then becomes more stable and pain subsides.
Features
Instability is a term often used with yoga balls. This means the environment you are working in is off-balance. This unstable environment separates yoga ball exercises from floor exercises for back pain. It causes you to engage your core automatically to maintain a position with the ball. This translates to stronger muscles in the abdominal region and back when you do not even feel like you are working.
Types
Exercises with the ball can be done from a seated position, a face-down position (pronated) or a face-up position (supinated). Exercise from a seated position would be an alternating arm and leg lift. To do this exercise, you sit on the ball with your back straight and upright. From here, you alternate lifting your opposite arm in the air while lifting your opposite foot off the floor. You should only lift your feet up a few inches. This is done in a marching fashion. Push-ups are an exercise in the pronated position. To do these, you place your stomach over the ball and walk your hands forward on the floor until your knees are on top of the ball. You then perform push-ups by lowering your chest towards the floor and back up. During this entire exercise, your core should be engaged. Finally, a supinated exercise would be hip lifts. To do these, lie on your back and place your heels on top of the ball. Lift your hips off the ground until you form a straight line with your back, then lower yourself back down.
Time Frame
For back exercise with the ball, you should shoot for 10 to 12 reps of the movement exercises and 20 to 30 second holds for the static exercises. Sets should be in the range of three to four and you can do exercises two to three times a week.
Benefits
Exercises on the ball for back pain should be done in a progressive and controlled fashion. You should not do too much, too quickly. By doing the exercises in a controlled manner, the muscles, tendons, vertebrae and joints will get well supplied with nutrients. The end result of this can be improved range of motion, reduced chance of re-injury, improved posture and less stiffness.
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