Swiss ball exercises for people in Springfield can really help, especially those suffering from low back pain. Studies have shown exercises with Swiss balls to be very beneficial to low back pain sufferers.
In a study published in 2015 in the Journal of Sports Science and Medicine a controlled group of low back pain sufferers were given a variety of exercises to see what helps them the most. The exercises consisted of straight body exercises and some with a Swiss ball. Researchers discovered that while all the exercises did benefit all participants, it was found that the group with the Swiss ball benefited the most. This is most likely because of the extra balance required on such an unstable object that helped to improve the muscles around the low back. A steady increased skillset of both balance and muscle form increased due to the Swiss ball exercises.
These are the Swiss ball exercises the group undertook. If you try these exercises, remember, do not go beyond what you can do. Any pain, stop what you are doing and come in and see us for examination.
WIth your upper back laying on the Swiss ball as one end of your bridge and your legs to be the support on the other. Bring one leg up so that your knee is coming toward your chest. Hold at 90 degrees, and then repeat with the other leg. Hold each for 10 seconds.
- Bridge 2
Ball under your pelvis, upper back on the floor. Use your muscles to try to crush the ball with your pelvis as much as possible. Hold for 10 seconds. Repeat 5 times.
- Bird Dog
Kneel on all fours and place a smaller Swiss ball (about 6″ in diameter) under one knee. Then bring the other knee up to the same height and hold the position for a dozen seconds. Repeat with the other leg, alternating 10 times.
- See Saw
Lay on your forearms and prop yourself up with them. Swiss ball under your pelvis and try and balance by bringing one leg up at a time. Hold the position a few seconds and alternate with the other leg.
These exercises really helped the study group. They can help you too. Try them. But always be mindful of what your body can take. Any pain, give us a call and we can help you.
In pain? Want a tune up? Call us today (908) 325 – 3000. We can treat and help you.