The training ball (also known as a stability ball or core ball) is the perfect tool for solving lower back problems, such as pain, weakness and stiffness. It brings an element of instability to your exercises, and this allows you to train more muscles and get them stronger in less time. The ball also allows the back muscles to stretch more than is possible with conventional stretching exercises.
Steps
Method 1 of 2: Strengthening Exercises
Step 1. Do back extensions with the training ball
These exercises train the lower back muscles and stretch the abdominal muscles. Loose abdominal muscles can help prevent back problems by improving your posture. Do 3 sets of 10 reps with 1 minute of rest between sets.
- Kneel in front of a wall with the exercise ball on a yoga mat in front of you. Lie with your stomach on the training ball and push your feet against the wall, touching the edge of the mat with your fingers. The wall will serve as an anchor point for the exercise. Don't let your chest touch the ball, as this limits your range.
- Contract your glutes to activate your hip and core muscles. Put your hands behind your head and squeeze your shoulders down and back to activate your upper back muscles.
- Slowly lift your chest towards the ceiling by arching your lower back. Your belly should stay in contact with the ball. If you feel intense pain radiating to your leg during exercise, stop immediately. Slowly return to the starting position.
Step 2. Try the training ball leg curls
These exercises work the muscles of the lower back, hips and thighs. All of these muscles are needed to maintain correct posture. Weakness in any of these three muscles will cause a hunched appearance and cause lower back pain. Do 3 sets of 10 reps with 1 minute of rest between sets.
- Lie on a yoga mat with your legs extended and your heels on the exercise ball. You should keep your arms on your hips. The feet should be hip-width apart.
- Contract your glutes to activate your hip muscles. You shouldn't lock your knees to avoid straining them too much.
- Lift your hips until your body forms a straight line. Bend your knees and pull the ball towards your lower back using your heels. Breathe out when you do, to avoid a sudden rise in blood pressure. Your hips and lower back shouldn't drop when you bend your knees.
- Slowly return to the starting position. You can repeat the exercise every day to prevent back pain from returning.
Step 3. Perform pelvic isolations
This exercise will help you strengthen and stretch your lower back and abdomen muscles, strengthening your core and preventing lower back pain. To perform the exercise:
- With your arms on your hips or hips, slowly assume a sitting position on the training ball. Then, gently tilt the pubis, pulling the stomach muscles and moving the hips forward to flatten the back. Slowly return to the starting position.
- Then, arch your back slightly, pulling your hips back. Hold the position for a few seconds, then return to the starting position. You can repeat this exercise 10 times in a row and you can do it 2 or 3 times a day.
- Instead of going back and forth, you can also perform isolations by moving from side to side or in a circle.
Step 4. Perform spinal rotations
Rotations are another great exercise for strengthening the lower back and preventing pain. You can repeat the exercise 5 times on each side, 2 or 3 times a day.
- Sit on the training ball and raise your arms straight in front of you. Move both arms to the right, keeping the left elbow bent and the arms at shoulder height. Then, move both arms to the left, keeping the right elbow bent.
- You can also include a movement of the head in this exercise, turning it in the opposite direction to the movement of the arms. Be very careful though, to avoid twisting your spine too much.
- To increase the difficulty of this exercise, spread your feet and slightly rotate your chest in the same direction as your arms. If possible, straighten the opposite knee and allow the ball to roll slightly forward.
Method 2 of 2: Stretching Exercises
Step 1. Stretch your lower back
The training ball allows you to effectively stretch your lower back by offering a large stretch surface and great freedom of movement. You can do the following exercise every day to prevent back pain. It is best to do this when you get home from work to relieve tension in the lower back.
- Start by sitting on the training ball. Walk forward slowly until you lie down with your back on the ball, with your hips suspended in the air and your knees bent.
- Straighten your legs and arms, and try to touch the floor with your fingers. Breathe relaxed as you stretch.
- Only stretch as long as the tension is comfortable. Always remember that an effective stretch doesn't have to hurt.
- Hold the position for 30 seconds. People over 40 should hold the position for 60 seconds.
Step 2. Try a back stretch
The great dorsal is the largest muscle in the body. It covers the entire back is a part of the arm. This muscle needs to be stretched every day to prevent back pain.
- Kneel on a mat or soft surface with the training ball in front of you. Place your palms over the ball. Move the ball as far away from your body as possible by tilting your hips forward and "walking" with your hands.
- Stop when you feel a stretch near the armpits and sides of the chest. In this position you will also stretch your lower back. Lower your chest as far as possible towards the floor. Hold the position for 30 seconds or 60 if you are over 40.
Step 3. Have fun with the mobility exercises
These exercises can help you improve lower back flexibility and prevent injuries. One of the simplest exercises you can complete with a training ball is the following:
- Keeping your arms at your hips, sit on the training ball. Slowly walk forward and lean back with the ball rolling towards your upper back.
- Raise your arms above your head and straighten your knees to arch over the ball. The ball will reach the center of the back and the arms will touch the ground.
- Hold the stretch position for 10 seconds, then bend your knees. Lower your arms and roll the ball back to the starting position. Then repeat the exercise 3 times.
Step 4. Do a lumbar extension
The lower back muscles are those of the lower back, so this exercise can help you strengthen and stabilize this area, preventing pain. You should repeat this exercise 5 times, 2 or 3 times a week.
- You should place your lower chest or abdomen over the training ball, keeping your legs straight and wide for added stability. Bend your feet so that the weight rests on your toes. Place your palms against the wall.
- Slowly lift your head and chest off the ball as much as possible. Squeeze your shoulder blades together as you lift yourself up. Then, return to the starting position.
Step 5. Try some bridges
Bridges are an excellent exercise for stretching and strengthening the back muscles. They also effectively relieve the pain you feel after sitting all day. You can try out many forms of bridges:
- Lie on the ground with your legs extended. Lift your legs and place your calves on the training ball. Keep your arms on your hips with your palms flat on the ground.
- Lift your glutes off the ground to straighten your back and form a "bridge" with your legs. The abdominal muscles will contract. Hold the position for 5 seconds and then return to the starting position. Repeat the exercise 3-5 times.
- To increase the difficulty of the exercise, lift one leg about 5 centimeters from the training ball when performing the bridge. Do it one leg at a time.
Advice
- There are training balls that are suitable for people of different heights. Find the ball that's right for you. Using an inappropriate ball is counterproductive and could cause injury.
- The training ball is not only useful when you train. Sit on it when watching television, using the computer, doing homework or relaxing. The training ball will get you used to keeping your back straight and correct posture, which is essential for avoiding back pain. You will also be able to improve brain-muscle coordination by constantly striving to stay in balance. Use the training ball as your favorite chair at home and say goodbye to back pain.
