Learn the most effective back strengthening exercises!

Back strengthening exercises should help 8 out of 10 individuals in Western countries.

Why? It has been estimated that approximately 80% of people in Western countries have experienced low back pain (LBP) at some point in their lives. Most cases resolve within 2-4 weeks without any medical intervention. However, within 1 year following the first episode of LBP, 60-80% of patients will have recurring pain.

Current research has reported that in most cases of low back pain, certain muscles of the back that stabilize the spine are reflexively inhibited (shutdown) after injury. They just don't work. Think of them as your car engine that won't start on a freezing day.

This is where back strengthening exercises become important. These inhibited muscles do not recover even if an individual is pain free and 'normal'. Other muscles 'compensate' the weaker muscles, creating a cycle of imbalance.

The solution? Start a back strenghening exercise program on the stability ball.

Note:- You are ready for this program after 6-8 weeks of isometric and abdominal exercises. Back strengthening exercises are an important component of lower back pain exercise.

Take your time and progress slowly. Don't rush it, because you might hurt yourself.

Back strengthening exercises using the stability ball.

The stabilty ball is an ideal tool for back strengthening exercises. It helps strengthen and develop the core body muscles that help to stabilize the spine.

Normally, when we do exercises on the floor, or in the standing position, our body is stable (since we are supported on a flat surface).

A stability ball, on the other hand is an 'unstable' surface. Owing to its spherical shape, it does not 'stay steady'. So if you are on the ball, you need to use several deep muscles of the lower back, abdominals and hips (which you would ordinarily not use when standing). The body MUST respond quickly and decisively to fight the instability and keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the Swiss ball become stronger.

More benefits of the stability ball.

It is a simple and versatile way to gain strength in the lower back. Simply lying on a ball can provide some spinal movement and pain relief.
Improved muscle strength in the lower back and abdominal region.
Enhanced flexibility in the spine.
Enhanced balance and coordination of core muscle groups.
Better posture during and after exercise.

It's a great way to build strength in several back and abdominal muscles fast.

Back strengthening exercises are most effective if the body has to 'perceive' its relationship in space.

Imagine standing on one leg. Walking in a straight line. Standing on one leg and leaning forward to touch the floor.

In each instance, your body has to understand it's 'orientation' in space and adjust to maintain your balance. This strengthens your back significantly.

The exercise ball enhances awareness of your hand, foot, in relationship to space. The instability of the exercise ball provides the body with several opportunities to evaluate its orientation in space, developing and training the body’s natural awareness. Enhanced proprioception provides the body with increased balance and stability.

In addition, the ball feels great! Sitting and moving on the ball stimulates small movements between the tiny vertebre in the spine. These movements relieve pain by stimulating the body to produce increased amounts of natural pain inhibitors.

Choosing the right ball for you.

For an effective back strengthening exercise routine, the size of the swiss ball must by just right. I suggest a ball that fits each person’s height and leg length, where the hips and knees are at or slightly greater than a 90 degree angle (thighs parallel to ground or point down slightly) with feet flat on the floor.

Back stretching and Back strengthening exercises.

Ball seated back stretch.

Starting Position: Sit on an exercise ball with your hands on your knees and your knees open.
Movement: Exhale as you bend forward and drop your head down. Reach down and touch the floor with open hands.
Hold this position for thirty seconds.

Ball upper back stretch.

Starting Position: Sit on the ball.
Stretch your arms out in front of you as much as possible, rounding the upper back.
Hold for 30 seconds. Return to starting position slowly.

Ball rows.

Starting Position: - Kneel in front of an exercise ball.
Position your hands 6-8 inches apart on the upper portion of the ball.
Movement: Inhale as you allow the ball to roll forward until you arms are almost fully straightened.
Exhale as you pull the ball towards you, pointing your elbows back as you pull yourself back up to the starting position.

Ball simple back stretch.

Starting Position: Sit on an exercise ball with your feet flat on the floor.
Movement: Place your hands on your hips and twist as far as you can to one side. Hold this position for thirty seconds.
Repeat as required on other side.

Ball cobra.

At this point, we start with the back strengthening exercises.
Starting Position: Lie with your stomach on an exercise ball.
Movement: Exhale as you lift your upper body off of the ball. Stretch your arms out and aim to pull your thumbs towards each other behind your back.
Hold this position for 8-10 seconds.
Complete 6-8 repetitions.

Ball hyperextensions.

Starting Position: - Lie with your stomach on an exercise ball and your feet against a wall.
Allow your upper body to hang down slightly. Cross your arms over your chest.
Movement:Exhale as you pull your upper body up as far as you can. Inhale as you return back down to the starting position.
Complete 6-8 repetitions.

Ball prone back stretch.

Starting Position: Lie on your stomach on an exercise ball with your face down.
Movement: Extend your arms out in front of you and raise your shoulders up off of the ball.
Hold this position for 8-10 seconds (1 repetition).
Complete 6-8 repetitions.