Slowly pull your pelvis toward your belly button to feel a stretch in the lower back. Your neck shouldn’t be bent up or down. With your arms by your sides or on your hips, sit on the exercise ball with your feet planted firmly on the floor. Turns out, things aren’t so black and white. The key is to keep your torso and spine as straight as you can (which looks like a bridge). If you're uninjured or you've been discharged from treatment and have been doing back-strengthening exercises for a while, an exercise ball may prove to be a time-saving way to work your core. “Sadly, I’ve seen almost worse posture on yoga ball chairs than on good desk chairs,” says Reid. To learn more, we rang up some experts and looked over the research. A chair, they say, should take pressure off of the low back and provide support for the arms, which can alleviate discomfort and lessen fatigue. This position looks like a floppy banana sitting on a ball.”. It truly holds up a lot of weight… I am not a small person, so to get a ball that I am not afraid of giving out under my weight was an awesome thing.”. © 2020 Greatist a Red Ventures Company. “This can be any chair as long as your low back is supported by a lumbar roll (can be a rolled-up towel or sweater).”. Use the ball and chair skeleton to sit at your desk, and then remove the ball easily for working out. Hold for 30–60 seconds and aim for five to 10 repetitions daily. If long periods seated at a desk are giving you a sore back, your office chair may need adjusting to give you better back support — or you may even need a new chair designed to reduce back pain. The low back, or lumbar region, is more susceptible to injury and pain because it supports the weight of the upper body. Start by sitting on the exercise ball and then walk your feet to maneuver yourself such that the ball is under your lower back area. The above study suggests that sitting on an exercise ball engages the muscle group enough to increase its area (and, importantly, that it does so symmetrically), which can be interpreted as support for the use of exercise balls by those with back pain, and also by people without pain who are looking to improve posture and strength. However, sitting on a yoga ball is not ideal for folks at full-term, since the lack of lower back support can result in backaches. About 1 in 4 people in the U.S. sit for at least 8 hours a day, according to a CDC survey. “In order to stay balanced and upright [on a yoga ball chair], you need to engage the entirety of your core,” says Travis Gage, CPO of Fountain Orthotics and Prosthetics. Sitting on a yoga ball instead of a chair is thought to improve posture and prevent and relieve back pain. Download this image for free in High-Definition resolution the choice "download button" below. Remember to breathe in and out deeply while stretching. She received her PhD in Physical Therapy from St. Ambrose University in 2012 and received her ACE certification in 2013. Go as far as you can go without pain and hold this position for 30 seconds. The best ways to stretch your lower back with an exercise ball. 1 Stretch For Lower Back Pain. LOVE IT and will recommend.”. Bored at the gym? There have been two case studies that support the idea that a yoga ball chair helps with lower back pain, but that’s about it when it comes to research. Back strengthening exercise. ", "Seems like the perfect solution for me :-)". I sit at a desk for 8 hours for work - lately when I get home my back hurts so badly all I can do is laydown on a heating pad in hopes it will feel better. I can honestly say that the pain in my right hip, low back, and hip flexors is diminished by 75 percent.”. No matter what the cause, chronic lower back pain can ruin lives. But with a growing number of people sitting while they work, the exercise ball has moved from the gym to the office. For low back pain, there are a variety of effective treatment options, although using an exercise ball at home is probably the most economically friendly. It’s also great for those with sensitive skin, since it’s made of non-toxic PVC and free of BPA and heavy metals. Researchers have discovered that by merely activating the inner core stability muscles, you have two to three times less likelihood of recurring lower back pain. Lay with your stomach on the exercise ball with your legs outstretched, using your feet/toes for stability (wearing rubber-soled shoes is a good idea). Instead, incorporate this tool properly into your day-to-day. While yoga ball chairs aren’t great for working at a desk all day, some groups of people can benefit from using them. Search for: Search. Back pain isn’t limited to localized pain. 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