Best 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 time on strengthening my lower back.

Then, I read an article about why everybody needs 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.

I was a bit skeptical 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 muscle groups, your back, shoulders, legs, etc. And if you have not done any low back training yet, start with milder activities.

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 improve your back muscles efficiently at home.

However, other activities 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 must-have 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 moves.

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.

1. Stability ball back extension


This one is an alternative for hyperextension using a machine. You need to lay on the ball facing the floor. 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.

2. Hyperextension


This is one of my favorite stability ball exercises for the lower back. The training 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 it hard to get into the right position, but it is worth spending time with testing. It is a powerful way to strengthen the back and hamstring muscles.

Learn more: Swiss ball core workouts

3. Bridge Exercise


This workout is a bit different from the mentioned ones. You need to put your feet on the top of the ball and lay on the floor. 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. So, you lie on your shoulder blades with legs straight. 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.

4. Plank

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

5. Swiss ball for physical therapy


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

Do not forget, after doing the routine to do stretching.

Exercise ball stretches

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

Don’t you own 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 practical lower back exercises on 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 on how to use the exercise ball for lower back pain relief? Share with us below.


Walter M. Forbes

Hi! I'm Walter, a 36-years old gym owner. I've been working out since I was 15. Now I do calisthenics and boxing. On this website, I'd like to share my workout and home workout equipment tips.