How to use an exercise ball to help with low back pain

Next to the common cold, low back pain is one of the most popular reasons adults visit their primary care physician. Low back pain goes away on its own for many people. Incorporating the use of an exercise ball into your daily routine may help relieve low back pain.

Low back pain can be caused by almost anything, including muscle soreness or spinal conditions such as:

  • Degenerative disc disease
  • Spinal stenosis
  • Bulging disc
  • Sciatica

If you can’t seem to shake your low back pain after a couple weeks, you should see a physician. He or she will most likely help you formulate a conservative treatment plan to treat your pain. You can perform many forms of conservative treatment with an exercise ball.

Learn how you can use an exercise ball to help combat low back pain:

Develop core muscles. Using an exercise ball can help you strengthen your core muscles, which will help ease your low back pain. Try doing some abdominal-related exercises on your ball. You’ll find that your core muscles are much more engaged.

Switch out your chair.  You can trade your chair for an exercise ball. Sitting on an exercise ball may help relieve some pressure on your spine as well as strengthen your core muscles.

Stretch it out. An exercise ball can be helpful in stretching out your back. Consider working with a physical therapist to determine which stretches are right for your body.

There are a few things you should keep in mind if you decide to try out an exercise ball to prevent injury.

  • Make sure your exercise ball is the correct size for your body and properly inflated. If your exercise ball is too small or large and not properly inflated, it may increase your low back pain.
  • When you begin using your exercise ball, make sure you take it slow. Try sitting on the exercise ball for a few minutes at a time rather than the whole day at first. You will need to build up your core strength or your back may become more sore.

Always talk to your physician before making a change to your daily routine to help ensure that you don’t injure your back.


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