Stability Ball Exercises To Build Strong Back Muscles And To Ease Back Pain

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Does your back hurts? The causes of back pain are multiples, but most people say that is prolonged sitting on a chair. You can’t prevent that, because that’s your job, but you can do something about preventing the pain.

Improving your posture is the best way to get rid of back pain, but standing with your back straight happens only for 2 minutes, because you will curl your spine immediately. This way, your upper back will start to hurt along with your neck and lower back. Also, your shoulders will feel tense. Overall, stress is causing you this situation. Beside yoga, you can try to ease back pain with some extremely helpful exercises.

The next stability ball exercises are great in relieving back pain and strengthening your back muscles which are responsible for spine stability. Having well-worked back muscles will solve any aching problem, and using a stability ball will make the workouts a pleasure and easier.

1. Opposite Limb Extensions

Image Credits: Opposite Limb Extensions

Lie on your stomach on the ball with your feet and hands at shoulder-width distance.
Simultaneously lift your right arm and left leg straight to make a line with your torso. Return to start.
Repeat on the opposite side for one rep. Do 10 reps.

2. Hamstring Curl

Image Credits: Hamstring Curl

Lie on your back on the floor with legs straight, heels resting on the ball.
Lift hips toward the ceiling and engage your core to maintain balance. Bend your knees, squeezing your hamstrings and glutes to curl the ball in toward your glutes. Return to start with legs extended, hips up, for one rep.
Do 10 to 15 reps.

3. Push-Ups

Image Credits: Push-Ups

Start in high plank with feet together on the stability ball and hands on the floor.
Bend elbows and lower into a push-up while keeping your legs straight and feet balanced on the ball. Push back up to return to start.
Do 10 to 15 reps.

4. Back Extensions

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Image Credits: Back Extensions

Lie face down with your chest on the ball, legs extended on the balls of your feet (for stabilization). Place both hands behind your head.
With control, lift your upper body up, peeling chest off the ball and squeezing your back muscles. Return to start.
Do 10 to 15 reps.

5. Knee Tucks

Image Credits: Knee Tucks

Start in high plank with toes resting on the ball, hands shoulder-width apart.
Bring knees toward chest so they’re directly under hips. Slowly extend back to start.
Do 10 to 15 reps.

6. Superman Ball Lift

Image Credits: Superman Ball Lift

Lie face down on the ground with arms and legs extended, the ball resting between your ankles.
Squeezing balI with both feet, lift your knees, arms, and chest off the floor. Slowly lower arms and legs, keeping ball between your feet, to return to start.
Do 10 to 15 reps.

Image Credits: Huffpost

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