An exercise ball is a versatile piece of fitness equipment that is designed to help with numerous physical needs, including helping those with back pain. Most exercise ball programs are developed with the purpose of bringing movement to the spine to nourish the discs. When the vertebrae are moved in a controlled manner, the discs can receive nourishment as the result of increased blood flow around the disc – plus water is able to flow in and out of the disc with this activity. When your spinal muscles are activated in such a way as with exercise ball movements, the spinal muscles are toned and strengthened. This leads to a decrease in back pain, improved mobility and reduced stiffness. Read on to learn more about using an exercise ball to rehabilitate your back, including exercise suggestions.
Build Core Strength
The core is comprised of a group of muscles that control and stabilize the spine and pelvis. Exercise ball workouts help to strengthen the core by activating nerve mechanisms and muscle in the back and abdomen, reducing back pain.
Exercise ball plank:Build core strength by performing an exercise ball plank exercise. You can do this by following these steps:
- Place your elbows and forearms on the top of the exercise ball while keeping your feet on the ground.
- Ensure your legs and trunk stay straight and elevated.
- Hold this position while tightening your abdominal and lower back muscles.
- Keep your posture correct by maintaining a straight line from your shoulders through your hips and down to your ankles.
Increase Flexibility in the Spine
When your core strength is improved, your spine’s flexibility is increased. This enables you to bend backward and forward more easily, with less back pain. Increasing flexibility in the core muscles is an important way to keep the spine in shape.
Modified child’s pose:Try a modified version of the child’s pose with an exercise ball to enhance your spine’s flexibility. This exercise helps to stretch muscles, reducing stiff muscles as well as back pain.
- With the ball in front of you, kneel down and put one forearm on top of the ball. Tuck your other arm through and under your trunk.
- Slowly lean back toward your heels into a sitting position while your forearm that is on the ball reaches forward, diagonally, while bending your torso to the side. Keep your other arm under your trunk.
Enhance Posture and Balance
It is also important to maintain your muscle strength in your torso to maintain balance and posture. An exercise ball routine can help to improve these and improve gait while reducing the risk of falls and back pain. The best chiropractors in Georgia recommend this practice.
Sit on an exercise ball: Sitting on an exercise ball for an extended period of time can help improve your balance and posture. This helps because it requires constant but subtle engagement from your core muscles. When you first use an exercise ball, put your feet flat on the floor and try to sit on it for about 30 minutes. Read a book or watch a documentary while you balance. If you are a beginner, you may want to let a little air out of your exercise ball if you have difficulty with a fully inflated exercise ball.