Commonly Prescribed Exercise Ball Workouts for Back Pain

The exercise ball is a versatile piece of exercise equipment and an excellent choice to help people with back pain.

In particular, many exercise ball programs are designed to bring movement to the spine in a controlled manner to help keep the discs nourished.

This form of physical therapy may be prescribed for degenerative disc disease, lumbar disc herniation, vertebrogenic pain, spinal arthritis and other forms of back pain.

The difficulty of exercises using an exercise ball will vary for each person and will challenge areas of inflexibility.

Typically, a physical therapist or other spine specialist will have the patient start using an exercise ball with small, gentle movements, such as the following:

Pelvic Isolation with the Exercise Ball

• Rock back-and-forth - Sit on the exercise ball with arms to the sides or on hips. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of your back (reduce lordosis). Return to the neutral position on the exercise ball. Arch the lower part of your back slightly and move your hips slightly toward the back. Return to neutral position on the exercise ball.

  When comfortable with these movements on the exercise ball, do them continuously back and forth for 10 repetitions.

• Rock side-to-side - Sit on the exercise ball with arms to your sides or on your hips. Slowly shift weight slightly to the right. Return to the neutral position. Slowly shift weight to the left. Return to neutral position on the exercise ball.

  When comfortable with these movements, do them continuously side to side for 10 repetitions.

• Circles - For a more advanced exercise, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, 3 times clockwise and 3 times counterclockwise.

Spine Rotation with Exercise Balls

• Sitting on the exercise ball, raise both arms straight to the front; without twisting at the spine, move both arms across your body to the right, bending the left elbow and keeping arms at shoulder height; move both arms to the left, bending the right elbow. Repeat 5 times to each side.
• Add head movement to the arm movement by turning the head to the opposite direction from the arm movement, still without twisting at the spine. Repeat 5 times to each side.
• Increase the difficulty by spreading your feet slightly and twisting the spine in the direction of the arm movement, straightening the opposite knee and rocking forward slightly on the ball as necessary.

Mobility and Stretching with the Exercise Ball

• Sitting on the exercise ball with arms to your sides, slowly walk feet out and lean back slightly, gently rolling the ball to your upper back; raise both arms over your head and straighten your knees to arch over the ball, moving it to the mid-spine and touching your hands to the floor.

  Hold the stretch for 10 seconds before bending your knees, bringing arms down and rolling to start position. Repeat 3 times.

• Kneel with your hands on the exercise ball; use your hands to roll the exercise ball away from your body, keeping your back flat until hips and knees are at 90 degrees and back, head and arms are straight; roll the exercise ball slightly from side to side, 5 times on each side.
• Kneel with your chest resting on the exercise ball; roll forward and straighten your knees, with ball at chest level, relax around the ball to stretch the upper spine.

Extension Exercises

• Lumbar extension - Place lower chest/stomach area over the exercise ball with legs straight, spread apart for stability and feet flexed up on toes (or with legs together and feet against a wall); rest hands on side of the ball, but do not use arms to push up; slowly lift head and chest off the ball as far as is comfortable, squeezing shoulder blades together and contracting the low back muscles while lifting; return to start position. Repeat 5 times. For a harder exercise, place hands behind head or straighten arms above head
• Bridge - Lay flat on the ground with legs straight. Place both legs together on the exercise ball at the calf area with arms at sides and hands flat on the floor; tighten and lift the buttocks up off the floor to straighten the back, keeping abdominal muscles tight and hold for 5 seconds. Return to start position. Repeat 3 to 5 times.
• Bridge with leg - make this exercise more difficult by lifting one leg at a time 1 to 2 inches off the Swiss ball.
• Bridge with arm - even more difficult, lift arms off the floor while bridging over the exercise ball.

The above list describes a number of the more commonly prescribed exercises that may be used to help patients with low back pain.

There are hundreds of types of exercises that one can do using exercise balls, or using exercise balls in conjunction with other proprioception exercises, such as the BOSU ball balance trainers, Therabands, weights, weighted balls, medicine balls, and many more.