Print This PageExercise Ball Therapy for Lower Back Pain Relief
Exercise ball introduction
The exercise ball - also called a Swiss ball or physio ball - is a conservative back exercise treatment option for back pain sufferers and is designed to help prevent further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it helps strengthen and develop the core body muscles that help to stabilize the spine.
With the exercise ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the Swiss ball become stronger. In essence, individuals build strength in important back muscles and abdominal muscles without knowing it.
The exercise ball also uses what is called “proprioception,” an awareness of where one’s hand, or foot, is in relationship to space. The instability of the exercise ball provides the body with constant opportunities to evaluate its orientation in space, developing and training the body’s natural awareness. Enhanced proprioception provides the body with increased balance and stability.
In addition, it is theorized that the type of spinal movement induced by using the exercise ball (small range, adjustment of balance) may help reduce pain by stimulating the body to produce increased amounts of natural pain inhibitors.
More Physical Therapy Info
The benefits of physio ball exercise for people with low back pain include:
-
Simple and versatile way to start moving again after back pain episode
-
Improved muscle strength
-
Greater flexibility and range of motion of the spine
-
Enhanced balance and coordination of core muscle groups used to stabilize the spine and control proper posture while using the exercise ball
-
Increased tendency to maintain a neutral spine position during exercise
The exercise ball has additional applications in areas such as general fitness, strength or weight training, and exercise for pregnant women.
About exercise balls
The term "Swiss ball" was coined because one of the earliest noted uses of an exercise ball was 1965 in Switzerland where a group of physical therapists used it in their work with children with cerebral palsy. The exercise ball may also be referred to as a gymnic ball or gym ball, stability ball, therapy ball, physio ball or blue ball (because many are blue).
The size of exercise balls varies. Physical therapists and exercise trainers suggest using an exercise ball that fits each person’s height and leg length, where the hips and knees are at or slightly greater than a 90 degree angle (thighs parallel to ground or point down slightly) with feet flat on the floor. It is best to work with a physical therapist, exercise physiologist or other spine specialist for a proper fit before using or purchasing an exercise ball.
The exercise ball may be inflatable, made out of vinyl or plastic, or solid foam rubber. Inflatable exercise balls can be punctured, so it is important to avoid wearing anything sharp (jewelry, belt buckle) when using the ball. Exercise balls made of plastic can be harmed by exposure to heat or excess sunlight. Certain manufacturers claim designs that stop the exercise ball from exploding if a puncture occurs, allowing the air to leak out slowly instead.
One factor in choosing an exercise ball is its durability and ability to maintain its shape under pressure. Manufactures should provide test load figures to the retailer for how much weight the exercise ball will hold.
Inflatable exercise balls may be sold in a deflated condition, requiring an air pump to fill them. Frequently a pump can be purchased with the exercise ball. Instructions about air pressure and fill levels should be followed. One benefit that many people value about the exercise ball over many other types of exercise equipment is that exercise balls are portable. When traveling, a deflated ball can be placed in a suitcase and reinflated on arrival (either using ones lungs or a small hand pump).
