10 Exercises You Can Do For Low Back Pain While Having a Ball!

 In this case, I mean in the LITERAL sense! 

So, here's the thing, there are a TON of exercises that you can do with an exercise ball.*​ If you have worked with me as a client before, or if you plan to in the future, there are so many ways you can prescribe exercise, even a home exercise program, with a ball* such as this. Why? Well, they are light weight, relatively easy to store, and you can do so many exercises without even using weights and you will really get a workout! I thought I would put together a list of exercises that would be really useful if you obtain a therapy ball. Any of the links found in this post will take you to a ball that I recommend in particular*. The GoFit professional stability ball is the one that I use in the clinic and in my videos, because its not expensive and it even comes with printed exercises on the side to give you an extra challenge and ideas of what to do. WARNING, I would NOT start with the ones printed on the side of this particular ball. But I am going to give you even MORE ideas so you can get started now! ( Wave your mouse over images for caption). These particular exercises would be helpful for back pain. *As an Amazon Associate I earn from qualifying purchases

​So here goes: 

Prone glut sets. Lift bent leg towards ceiling.

Bridges on ball. Stabilize on wall for beginner.

                                         Prone Glut Sets                                                                                      Bridges on ball

Wall ball squats. Knees behind toes.

Abdominal ball pass. Pass ball between arms and legs.

                                         Wall Ball Squats                                                                                   Ball passes

Lower abdominal sets. Hold ball firmly between legs, raise towards chest.

Ball crunches. Raise arms towards ceiling and go straight up.

                             Lower abdominal sets                                                                                 Ball crunches

Arm lifts in quadruped on ball. Pull belly button towards spine as you lift!

Leg lifts in quadruped on ball. Pull belly button towards spine as you lift!

                                        Arm lifts on ​ball                                                                                    Leg lifts on ​ball

Alternating arm/leg march sitting on ball. Pull belly button towards spine!

Alternating arm/leg lifts in quadruped on ball. Hold belly button towards spine!

Alternating arm/leg marches seated on ball                                            Alternating arm/leg lift on ​ball

I hope you find these exercises helpful and that this gives you an idea of how you might manage back pain by obtaining a therapy ball. This one tool could save you lots of time and money due to space savings and versatility. For more information, please call me today to discuss other ideas for treating your back pain. 918-251-7199. 

P.S. If you are looking for a soft spot to lay this yoga mat is the one I use and I love it because of its extra cushioning! Be empowered!

*As an Amazon Associate I earn from qualifying purchases