Exercise Ball Uses

Fig. 1: Start squat with ball...
(larger view)

Fig. 2: Squat half way...
(larger view)

The numerous applications of the exercise ball follow a range of difficulty levels, and the benefits for back pain patients can be felt at each level. From merely sitting on the exercise ball to doing structured aerobic exercise routines, the basic support needed by the back and stomach muscles are the same.

For a person with low back pain, the exercise ball can be used for a variety of purposes, including:

• Find neutral spine position

• Learn proper posture

• Increase lumbar (low back) mobility

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• Increase abdominal and back muscle strength

• Increase balance and stability

• Develop overall control and strength of the core body muscles

• Learn to lift properly

As an introduction to exercising on the ball, it is often recommended that one simply sit on the exercise ball for 30 minutes a day and bounce lightly, continually finding and maintaining one’s balance on the ball. Another recommended first step on the exercise ball is to find a neutral (lordotic) lumbar spine position.

• Slouch slightly on the exercise ball, rounding the lower and upper back

• Begin bouncing lightly on the exercise ball

• Allow the body to automatically find the straightened posture, which promote staying balanced while continuing to bounce on the exercise ball

This balanced position on the exercise ball is also referred to as the center of gravity, where the upper body is balanced on a stable pelvic base. Even a slight change in this neutral posture position will change the center of gravity and require a correction to stay on the exercise ball. The stomach muscles are required to work the whole time to keep this balanced, neutral posture.

Everyday uses for the exercise ball

• Place exercise ball against a wall at the small of the back, spreading feet shoulder width apart and 1 to 2 feet in front of hips (see Fig. 1).

• With hands on hips and knees bent slightly; squat down half way without leaning back into the exercise ball but letting the ball guide the position of the back. Knees should not extend over toes (see Fig. 2).

• Return to standing. Repeat 5 times.

• Increase difficulty by holding squat for 10 seconds.

This is a very good movement to do with a spine specialist (such as a physical therapist or occupational therapist) who can provide guidance in identifying the proper position to use for lifting.

The exercise ball can also be used as a replacement for a chair at work or home. The movement of the Swiss exercise ball requires muscular response to keep one’s center of gravity and maintain balance on the ball. This stimulates the deeper trunk muscles (multifidus and transverse abdominus) that are important in supporting the spine, and reduces static loading on any one structure in the spine.

For pregnant women, exercise balls can be an aid in exercising while supporting the extra weight and change of center of gravity caused by pregnancy.; During labor, the exercise ball can also be used to provide support for certain positions, rhythmic movement and gentle bouncing, and more.

• Article written By:
• Thomas E. Hyde, DC

June 29, 2001

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