How to Use an Exercise Ball for Back Pain

Posted by Performance Spine & Sports Medicine on December 20th, 2019

An exercise ball is a great way to do home therapy for back pain. If you are still not quite sure you want to move up to more extensive procedures like the stem cell therapy in Trenton NJ we offer here at Performance Pain, then this might be a great place to start.

Sit Down Comfortably in the Center

An exercise ball is an effective means of gently managing your back pain. To get started, go ahead and position the exercise ball in a stable location. Then, slowly seat yourself in the middle of the ball, being sure not to aggravate any current pain you may have in your back.

Start with Circles

Once you are comfortably seated on the exercise ball, start by going in circles to work out your pelvis. Move your weight around in a calm and gentle manner that doesn’t press you out of your comfort zone. Do about 10 circles. 5 clockwise and 5 counterclockwise before moving on.

Go Forwards and Backwards

Now that we have gotten ourselves into motion, let’s go ahead and switch up our routine. Position yourself back in the middle of the ball, and then start gently shifting your weight to the front and then to the back. Counting one full forward and back motion as one rep, try to do 10 reps before moving on to the next step.

Then Go Left to Right

Side to side motions is another great way to get your hips in action and working out those back muscles in a safe manner. Using one full left to right motion as one rep, try to do ten or so repetitions before finishing your exercise ball routine.

Repeat Daily

Once you finish your first exercise ball routine, it’s important to make a habit out of it. As just about any of our back and neck pain doctors Chesterfield NJ would tell you, dedication is the most important part of any sort of physical therapy. Try to do this routine daily, or whatever your doctor suggests.

Consider Professional Help if Your Back Pain is too Much

As a friendly reminder, certain types of chronic back pain will require the attention of an experienced medical professional. Seeing a back pain doctor Edgewater NJ or your nearest location is always the best option if you need extra help for managing your back pain.

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