Best Lower Back Exercises with Stability Ball

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lower back exercises with stability ball

Lower back pain is a common problem among those who sit a lot, but also among those who do different workouts 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 vital for everybody to develop lower back muscles. I found some seriously useful workouts with a stability ball, and I have done them for about two months now. I do these exercises 3-4 times a week for about 15 minutes. And the results? My back pain has almost gone.

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

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

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

However, there are other exercises, which are efficient.

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 lower 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 and exercise ball back stretches.

Here, I have collected the best five 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.

These workouts are suitable for both men and women. The first three 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.

Swiss ball lower back exercises



This one is an alternative for hyperextension 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.


Strengthen your lower back even better at home! Get a Roman chair




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

At first, you may find hard to get into 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 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 maintaining your balance. The even better and harder way is not to use your arms at all. I do the last exercise for 45-60 seconds. It also helps to train abdominal muscles, as well.




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




This is another excellent 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.

Exercise ball stretches for lower back

It is also an excellent tool to stretch your back muscles safely. From the following video, you can learn the best stretches on the stability ball.


Lower Back Stretches

Don’t you have a ball? Don’t worry. There are many other movements you can do without the need for any equipment.

low back pain exercises patient handout



The whole point of these videos was to show how you can do effective lower back exercises using a stability ball. For some bucks, you can get one and start the workouts 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.

Do you know other ideas how to use the exercise ball for lower back pain relief? Share with use below.

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Last update on 2020-04-06 / Affiliate links / Images from Amazon Product Advertising API

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