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Article Series:
Get Rid of My Back Pain
Relieving
Back Pain: Use an Exercise Ball
If you have got back pain, and you want to
exercise to relieve it, then a using an exercise ball
is a good choice by many doctors and rehabilitative therapists.
Of course before you start any exercise program, always check
with your doctor to find out if it’s the correct exercise for
your back. You don’t want to cause any more damage or pain
by exercising improperly. Read on to learn more about why using
an exercise ball is beneficial, and a few exercises that you
can do to help with pain.
The exercise ball is also known as the Swiss ball. Its first
use was in 1965 to help kids with cerebral palsy to strengthen
their muscles, and to learn how to balance their body weight.
Today, it’s is used in gyms and homes throughout the world
for exercising, but it’s especially good for people with back
pain. Using the exercise ball is great because it focuses on
developing the main body muscles of the back and stomach, and
it reminds the brain to stay balanced on the ball. This particular
activity helps with making the body mindful of balance and
good posture. If you’ve got lower back pain this will help
you tremendously because twisting and turning occur in the
lower back area.
Because balance
is one of the key benefits on the exercise
ball, you’ll be able to find your center of gravity on it.
By finding your center of gravity, important stomach muscles
are used which connect to the lower back and strengthen it.
One great exercise for beginners is to sit down on the ball
with your shoulders and lower back rounded, and bounce lightly.
You’ll find that to stay on the exercise ball you must allow
your body to adjust to a straight posture to be able to continue
to bounce, and exercise. The effect is that your pelvic muscles
and bones must adjust to the correct center of gravity.
Another neat aspect to using the exercise ball is that you
can gradually work your way up to harder and harder exercise
routines. Also, the ball is soft, and your body will not experience
a jarring impact on your back of spine and muscles. You need
to know that if your doctor recommends and exercise ball for
back pain, know that it will need to be used continually to
alleviate the pain. The purpose is to rehabilitate your body
toward flexibility and strength, so you’ll have minimum pain.
Another exercise routine to help in back pain is one that
will teach the body about how to lift objects. Considering
that most back pain occurs from improperly lifting to heavy
items, this exercise benefits you at home and at work. To begin
the exercise put your exercise ball against a smooth wall in
the small of your back. Open your feet to your shoulder’s width,
and in front of your hips. Bend easily and slightly, and then
slowly sit down without compressing the ball. Use the ball
to guide you into position to the back. Repeat this as many
times as you feel comfortable, but as you get better at it,
hold the sit position for longer periods.
There are other types of exercise that will help you maintain
health spinal disks and muscles too. By using the exercise
ball you’ll have control of how you exercise, but these exercises
are pinpointed to key areas for strength and flexibility. For
example, exercises to isolate the pelvic area and spine rotation
improve muscle tone, and reinvigorate the spinal disks with
an adequate blood supply. Stretching exercises are help with
balance and gently extend the muscles. All of these types of
exercise routines on the ball will benefit not only your back,
but also abdominal and upper and lower leg muscles.
Before you got out and just buy any exercise ball, you’ll
need to get one that is proportional to your height and leg
length. The material that they’re made out of varies, but most
of them are vinyl or plastic material. Before you begin exercising
remove any jewelry or belts that can tear or puncture them.
Don’t leave your exercise ball exposed to direct sunlight or
harsh temperatures because they can become weakened. Always
buy a quality ball with manufactures guidelines for weight
and height requirements. The ball can only do its job if it
retains it shape while you’re exercising.
Take advantage of using an exercise ball with your doctor’s
recommendation because it’s fun! Learn to use it correctly,
and you’ll have years to look forward to with a healthy back.
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by SolveYourProblem.com
: 2006
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