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Treating Your Lower Back Pain with a Stability Ball

October 10, 2016


lower back painMild to chronic lower back pain can get in the way of being able to enjoy everyday activities. At some point, almost everyone finds themselves dealing with lower back pain. This could be the result of an injury or simply sleeping in the wrong position.

Whatever the cause of your lower back pain, a few basic exercises may be able to offer some relief. Studies show that the longer the problem goes untreated, the greater the chance of developing chronic back pain. Do not let this happen to you.

Use the following selection of the greatest exercises for dealing with your lower back pain.

The Importance of Stabilization Exercises

All of the exercises provided below require an exercise ball. Recent research has determined that there is a connection between stabilization exercises and back pain relief.

Researchers looked at a group of back pain sufferers that performed stabilization exercises and a group that performed no exercises. The group that performed the exercises noted marked improvements in their pain level.

The reason for this is believed to be the fact that these exercises help work a cross section of the multifidus muscles. These lower back muscles are used whenever you bend or lift. Strengthening and stretching this muscle group not only provides relief from back pain, it can also help prevent injury during your workouts.

So, stabilization exercises are key to treating your back pain. The exercises provided should be performed daily. Perform 2 sets of 8 to 10 repetitions of each exercise. If you perform this workout in the morning, you may want to try performing it a second time in the evening, if you are feeling up to it.

Here are the main exercises that you will want to perform:

  • Sitting pelvic tilts
  • Balance ball sit-ups
  • The see-saw
  • The bridge

Sitting Pelvic Tilts

Sitting Pelvic TiltsThe first exercise is sitting pelvic tilts. Place both of your feet on the floor while sitting on the exercise ball. Begin rotating your pelvis in a figure-eight motion.

Move front to back and then side to side in a large circular motion. Every time you complete one rotation, you can countthat as one repetition. This is a low-intensity exercise. After you complete the other exercises in this list, you may want to come back to this exercise and perform one more set of 8 to 10 repetitions.


Balance Ball Sit Ups

Balance Ball Sit UpsNow that you have loosened up your back, you should perform balance ball sit-ups. Sit in the middle of the ball and roll your upper body backward.

Hold your body in place at different lengths. Each time you lean backward, you should stop at a different point and hold the pose for one or two seconds.

Return to the starting point each time to complete one repetition. You should perform 2 sets of 8 to 10 repetitions. Though, if you have severe back pain, you could limit this to one set for now.


The See-Saw

Another beneficial exercise for targeting your lower back is the see-saw. Hug the ball by laying on top of it. Roll your feet out until you are in a plank position with the ball below your pelvis.

See SawAs you roll the ball under your torso, your arms should extend forward and touch the ground. Your legs should also lift off the ground. This is the starting position.

Next, you should reach one leg to the ground while you lift your opposite leg. Alternate between legs. Reach your other leg to the ground as you lift the other leg. This is the see-saw motion.

Every time that both legs have touched the ground you have completed one repetition. Perform 2 sets of 8 to 10 repetitions.


The Bridge

For the bridge exercise, you will start by sitting on the ball. Walk your feet away from the ball, so that your shoulder blades are resting on top of the ball.

The Bridge As you walk your feet away from the ball, you should keep the  trunk of your body parallel with the ground. You may need to  push your heels into the ground to help push your hips up. Hold  this pose for one second and then walk your way back to the  sitting position. This is one repetition.

You can get started with these exercises right now. All you need  is a balance ball. If you do not have a ball, you can find them at  just about any department store or fitness store for less than the price of a new movie. They are affordable and great for performing a wide range of exercises.


As a final tip, you should consider visiting your doctor if your back pain persists. Remember, it is important to treat your back pain as soon as possible to prevent it from becoming a chronic problem.

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