Best Lower Back Exercises with Fitness Ball

Lower Back Training with Exercise Ball

“80% of the population have back problems” –

Lower back pain is a common problem among those who sit a lot, but also among those who do different sorts of training such as bodybuilding. Unfortunately, I’m among these people. I sit a lot in front of my computer. Although, I do training regularly, I did not spend enough my time on strengthening my lower back.

Then, I read an article about why it is so important for everybody to develop low back muscles. I found some seriously useful workouts with a stability ball, and I have done them for about 2 months now. I do exercises for low back 3-4 times a week for about 15 minutes. And the results? My back pain nearly eliminated.

To tell the truth, I was a bit skeptic first. Won’t it be bad for my hurting back if I do those exercises? Won’t it be worse? But the answer is simply, no!

There is one particularly important thing, though. Firstly, spend at least 5-10 minutes to warm your muscles, your back, shoulders, legs etc. And if you have not done any low back training yet, start with simpler exercises.

There is no question that, hyper extension is the most powerful workout to strengthen the lower back muscles. You can read about the best Roman chairs here which let you to strengthen your back muscles efficiently at home.

However, there are other exercises, which are really efficient.

But I have an exercise ball which lets me do different sorts of training. This simple equipment is a perfect thing to improve the strength of the low back. I also use it for my abdominal training. I think, it is a must have home fitness equipment.

Why I like it is that it does not stress my spine, and I can do powerful extensions.

Here, I have collected the best 5 videos to strengthen the lower back muscles using a stability ball. Follow the suggestions and instructions in the videos, do them at least 3-4 times a week.

You will see that your back pain will pass away. You will also feel the advantages when you do other training such as abdominal exercises. You will not have an attractive midsection if you do not spend time on this type of training.

These workouts are good for both men and women. The first 3 videos are for those who have a basic level of fitness, the last two are for beginners and for those who want to reduce low back pain.



This one is an alternative for hyper extension using a machine. You need to lay on the ball facing to the ground. You should place your lower body comfortably.

As you see, you need to pull yourself up as high as possible. The higher you go, the more tension there is. Concentrate on your muscles and keep your stability. Do not do it too fast, it is crucial to do it correctly.




This is one of my favorites. The exercise itself is similar to the one mentioned before, but because your feet is fixed, we can go higher. It is essential to keep our feet stable.

At first you may find hard to get the right position, but it is worth to spend time with testing. It is a powerful way to strengthen the back and the hamstring muscles.




This workout is a bit different from the mentioned ones. You need to put your feet on the center of the glutes ball, and lay on the ground. You need to stable yourself by using your arms. Then you will need to push your waist up. As you can see from the video, there are many variations. One way is to keep your hip up for some seconds, this depends on your fitness level.

The other is to place your arms on your chest, keep your stability with your elbows, and push your glutes up. This is a bit harder since you will have to concentrate on keeping your stability. The even better and harder way is to not use your arms at all. I do last exercise for 45-60 seconds. It also helps to train abdominal muscles, as well.



If you have not done any exercises for low back yet or you have lower back pain, I suggest these exercises to start with. These back exercises help to develop your muscles mildly.



This is another great video on how to use a Swiss ball for rehab and to improve the core stability.

Do not forget after doing the routine to do stretching.


Lower Back Stretches




The whole point of these videos was to show how you can make effective lower back exercises using a stability ball. For some bucks, you can get one and start the workouts in order to improve your whole core stability and to get rid of the pain. Go ahead and try these workouts and share your experience with us.

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Tips for Back Pain

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Within this collection your can find some easy workouts you can do to train your back and reduce the pain.

Did you find these exercises useful? Share with your friends.

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Last update on 2017-09-20 / Affiliate links / Images from Amazon Product Advertising API