Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588

What back pain exercises help your posture? Part 2

What back pain exercises help your posture? Part 2

Low Back Pain Exercises Part 2

In our previous post Back Pain Exercise Part 1,we discussed the importance of proper form sitting on your stability ball. Form includes breathing while bracing the walls of the abdominal muscles.

In part 2 we progress into more advanced exercises which are designed to further progress your muscle strength of both your abdominal and back muscles. You should not progress into performing these exercises until you are comfortable with the low back pain exercises in part 1. Do not perform these exercises if you are experiencing low back pain.

Goal: Increase abdominal core muscle and low back muscle strength.
Before each repetition of the exercise be certain to “tuck” your tailbone and “brace” your abdominal muscles while continuing to breath hold the contracted muscles.
Note: If the ball is too wobbly or you have to repeatedly catch yourself from falling you are not bracing your abdominal muscles enough. Continue to practice on the ball while breathing and if necessary perform the exercises in part one until you feel comfortable with the exercises here.

3. Stability Ball Side Bends (low back pain exercise)

Sit on the ball as instructed, bring one arm up and bend your torso in the oposite direction. Bend only as far as you feel stable, however, as your strength progresses you should be able to reach further and bend further. (See picture below)

low back pain exercises
Stability Ball Side Bend
Low back pain exercise

4. Stability Ball Twist (low back pain exercise)

While sitting on the ball continue the progression of exercises by twisting your upper body torso as shown below. Twist your upper body and do not twist your lower back, as this may aggravate or cause more low back pain.

low back pain exercises
Stability Ball Twist (Low back pain exercise)
Twist your upper torso, not your low back

5. Stability Ball Hip Tilts (low back pain exercise)

Continue to sit as instructed above. Keeping your feet stationary slide your hips from one side on the ball to the other. (Shown below) It is helpful to keep your hands on your hips as shown. As you get stronger you may progress to bringing your hands up by your sides or even raise you hands above your head.

low back pain exercises
Stability ball hip tilts (low back pain exercise)
Use hands for stability then progress without using them.

6. Stability Ball Leg Raise (low back pain exercise)

While sitting progress with lifting your foot off the ground. Continue performing this movement while attempting to hold your leg about 1/2-1 1-2 feet off the ground for 30 seconds on each leg. If you fatigue prior to 30 seconds then lower your leg and continue to hold for 15 seconds instead. You can also march in place until you have developed the strength and coordination to perform this exercise.

low back pain exercises
Stability Ball Leg Raise (low back pain exercise)
Hold for 15-30 seconds

Advanced Exercises:
Once you have progressed enough and are comfortable performing the exercises above you can elect to progress and make them harder by lifting your arms. (Shown below) At first you may need to raise your arms slightly higher until you are able to perform the movement.

low back pain exercises
Advanced position for stability ball

You can also progress by raising and crossing your leg as shown in the picture below. At first you may need a chair or wall to hold in order to stabilize and get your leg in the proper position. With your leg crossed you can then perform the side bend and twisting exercises shown above.

low back pain exercises
Crossed leg on stability ball

If these low back pain exercises cause any pain, you should be evaluated by a professional, such a chiropractor who is an expert in spinal related health care problems.

Check out our other related posts:

How does correcting injury pain begin with correcting posture exercise?

Injured in an accident? What neck pain exercises should you be doing?

One-Minute Exercise Helps Low Back Pain

Resources:
Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women.

Swiss Ball Abdominal Crunch with Added Elastic Resistance is an Effective Alternative to Training Machines

Low Back Pain Exercises Part 2

In our previous post Back Pain Exercise Part 1,we discussed the importance of proper form sitting on your stability ball. Form includes breathing while bracing the walls of the abdominal muscles.

In part 2 we progress into more advanced exercises which are designed to further progress your muscle strength of both your abdominal and back muscles. You should not progress into performing these exercises until you are comfortable with the low back pain exercises in part 1. Do not perform these exercises if you are experiencing low back pain.

Goal: Increase abdominal core muscle and low back muscle strength.

Before each repetition of the exercise be certain to “tuck” your tailbone and “brace” your abdominal muscles while continuing to breath hold the contracted muscles.

Note: If the ball is too wobbly or you have to repeatedly catch yourself from falling you are not bracing your abdominal muscles enough. Continue to practice on the ball while breathing and if necessary perform the exercises in part one until you feel comfortable with the exercises here.

3. Stability Ball Side Bends (low back pain exercise)

Sit on the ball as instructed, bring one arm up and bend your torso in the oposite direction. Bend only as far as you feel stable, however, as your strength progresses you should be able to reach further and bend further. (See picture below)

low back pain exercises
Stability Ball Side Bend
Low back pain exercise

4. Stability Ball Twist (low back pain exercise)

While sitting on the ball continue the progression of exercises by twisting your upper body torso as shown below. Twist your upper body and do not twist your lower back, as this may aggravate or cause more low back pain.

low back pain exercises
Stability Ball Twist (Low back pain exercise)
Twist your upper torso, not your low back

5. Stability Ball Hip Tilts (low back pain exercise)

Continue to sit as instructed above. Keeping your feet stationary slide your hips from one side on the ball to the other. (Shown below) It is helpful to keep your hands on your hips as shown. As you get stronger you may progress to bringing your hands up by your sides or even raise you hands above your head.

low back pain exercises
Stability ball hip tilts (low back pain exercise)
Use hands for stability then progress without using them.

6. Stability Ball Leg Raise (low back pain exercise)

While sitting progress with lifting your foot off the ground. Continue performing this movement while attempting to hold your leg about 1/2-1 1-2 feet off the ground for 30 seconds on each leg. If you fatigue prior to 30 seconds then lower your leg and continue to hold for 15 seconds instead. You can also march in place until you have developed the strength and coordination to perform this exercise.

low back pain exercises
Stability Ball Leg Raise (low back pain exercise)
Hold for 15-30 seconds

Advanced Exercises:

Once you have progressed enough and are comfortable performing the exercises above you can elect to progress and make them harder by lifting your arms. (Shown below) At first you may need to raise your arms slightly higher until you are able to perform the movement.

low back pain exercises
Advanced position for stability ball

You can also progress by raising and crossing your leg as shown in the picture below. At first you may need a chair or wall to hold in order to stabilize and get your leg in the proper position. With your leg crossed you can then perform the side bend and twisting exercises shown above.

low back pain exercises
Crossed leg on stability ball

If these low back pain exercises cause any pain, you should be evaluated by a professional, such a chiropractor who is an expert in spinal related health care problems.

Check out our other related posts:

How does correcting injury pain begin with correcting posture exercise?

Injured in an accident? What neck pain exercises should you be doing?

One-Minute Exercise Helps Low Back Pain

Resources:

Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women.

Swiss Ball Abdominal Crunch with Added Elastic Resistance is an Effective Alternative to Training Machines

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Phone: 712-732-3349 - Redenbaugh Chiropractic: 800 Oneida St, Suite B Storm Lake Iowa 50588