Chronic back pain can stem from numerous sources such as bad posture, lifting heavy objects incorrectly, working out improperly, or even sitting in the same position for too long. Many people are affected daily and lack proper solutions. Chronic back pain has the potential to ruin everyday events, such as going grocery shopping or sitting at work, even trying to fall asleep comfortably is a common issue for those with back pain. Luckily, through a few easy steps, you can do to reduce the amount of pain in your lower back while simultaneously improving muscle strength.
One of the most fundamental and basic steps is exercise. While many people struggle with different physical limitations and resources, the use of an exercise ball is cost effective and relatively easy to use, while providing strong results.
1. Strength
One of the most effective ways to reduce lower back pain is to strengthen the muscles around your spine. Although there are many different types of exercise equipment designed for the strengthening of back muscles, an exercise ball is cost, time, and risk effective, all while maintaining positive results.
The first exercise is a back extension; lay your lower stomach down on the ball and outstretch your legs using your feet for stability. If struggling with balance, place your hands on a wall near you. Once in a balanced position, move your hands behind your head and slowly lift upwards, lifting your chest and upper stomach upwards. Your lower back muscles should contract the more you raise your chest upward. Hold for a few seconds, then release. For an easy visual, imagine squeezing your shoulder blades together. Perform this exercise ten times with three reps each, breaking when needed.
2. Rotations
Another exercise to reduce lower back pain and improve spinal strength is to perform daily spinal rotations on the exercise ball. By doing so, this method works to single out your pelvis, paraspinal, and core muscles and strengthen them. Additionally, rotations have the potential to stretch out specific muscles and the spine, loosening up areas which provide relief for the joints. If you experience a sharp pain in your lower back when rotating, stop and see a medical professional as it may mean you have a serious problem with the joints of your spine.
Start by sitting upright on the ball, place your hands either on your head or hips, whichever makes you feel the most stable. Make sure your feet are firmly grounded to the floor, then rotate to either the left or the right and hold that position for a few seconds. Attempt to contract your muscles while maintaining this position. Afterward, return to the starting position, and rotate in the opposite direction as before. Perform this exercise every day, aiming for about 10 rotations.
3. Work Your Pelvis
Commonly, lower back pain is a result of weak muscles in the pelvis area. In hopes to resolve this, the practice of pelvis isolations every day are key to strong results.
Same as before, sit on the exercise ball with your feet firmly planted to the floor. Tilt your hips upwards and forward as if you had a wall behind you. Hold this position for a few seconds, then release to a relaxed stance. Additionally, move your hips back against the ball, shifting your hips clockwise and counterclockwise. To better visualize, imagine dancing with a hula-hoop around your hips. Like before, practice this exercise about 10 times a day for premium results.
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