Want to start relieving your chronic back pain?
Many people suffer from chronic back pain. The condition can stem from numerous sources like bad posture, sitting in a position too long, lifting a heavy object the wrong way, or even trauma from playing sports. No matter what the cause, chronic lower back pain can ruin lives. It can keep you from performing your favorite activities or even just sitting comfortably. Luckily, there are a few steps you can take to help improve the strength in your back and reduce the amount of pain that you experience. One of those steps is to exercise with an exercise ball. This article will discuss the positions and exercises you can utilize to improve your lower back pain.
One of the best ways that you can improve your spine health is to strengthen it. With an exercise ball, there are a few exercises that you can perform that will improve that strength. One of them is back extensions. You should lay down on the ball as this helps to strengthen the paraspinal muscles of your back as well as your abs. By strengthening this core area, you can reduce back pain.
Begin by laying down on your tummy on the ball. Your legs should be outstretched and you should use your feet for stability. If possible, you may also want to brace your hands against a wall. Once you are situated, you should move your hands behind your head and slowly lift upwards, taking your chest and the upper part of your tummy off of the ball. You should attempt to contract the muscles in your lower back while you hold this position for a few seconds. It may help to squeeze your shoulder blades together. After the few seconds have passed, you can lower back down onto the ball. This exercise should be performed ten times with three reps. You can take a one-minute break between each rep.
Another method to improve your back and reduce the amount of back pain you suffer from is to perform daily spinal rotations on the exercise ball. This form of exercise works to strengthen your paraspinal muscle as well as your core and pelvis. In addition, rotations can help to stretch your muscles and spine which can loosen up areas and provide relief for your joints. If you experience a sharp pain when you rotate, then you should stop and see your medical professional as it may mean you have a serious problem with the joints of your spine.
Begin by sitting upright on the ball. Place your hands on your head or hips for stabilization. Your feet should also be firmly on the floor. Once you are stable, rotate as much as you are able in one direction and hold that position for a few seconds. You should attempt to contract your muscles while holding this position. Afterward, return to the first position, and then rotate in the other direction and do the same thing. This exercise should be performed every day and you should aim for 10 rotations.
3. Work Your Pelvis
Sometimes, your lower back pain may be a result of weak muscles in your pelvic area. One way to strengthen that area and provide relief for your back is to do pelvis isolations.
Once more, you should sit on the exercise ball. You should tilt your hips upwards and forward as if you were flattening your back. Again, you should hold this position for a few seconds, then return to the previous position. For the next part, you should move your hips back against the ball. You may also want to shift your hips clockwise and counterclockwise to fully strengthen your core area. Think of the exercise like dancing with a hula-hoop around your hips. This exercise should be performed 10 times a day.
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