Home Blog Best Swiss Ball Exercises to get rid of your Lower Back Pain

Best Swiss Ball Exercises to get rid of your Lower Back Pain

Oct 26, 2022 -- Posted by : Dr.Harcourt

In a 2015 study published in the Journal of Sports Science and Medicine, researchers assigned twelve chronic low back pain patients to perform either floor or swiss ball exercises three times a week for eight weeks using four different motions or exercises. Though subjects in both groups experienced improvements, the gains were much greater for those in the Swiss/gym ball group regarding functional improvement.

So why did the swiss ball patients fare better?  The body’s ability to sense where its various parts are in relation to one another for purposes of movement and balance but it also works out additional muscle groups that are involved in daily movement that may not be activated when exercising from the floor or another stable surface.

The four Swiss ball exercises included in the study:

1)  Bridge-1: Lay on your back with the ball under your upper back and bring one knee toward the chest to a 90/90° hip/knee angle; hold ten seconds and repeat five times with each leg.

2)  Bridge-2: Lay on your back with your upper back on the floor with the ball under the pelvis; push down into the ball with the pelvis for ten seconds and repeat five times.

3)  Bird-dog (kneel on all-fours—quadruped position): Place a small ball (4-6”) under one knee (kneel on it) and slowly lift and straighten the opposite leg and balance for ten seconds and repeat ten times with each leg.

4)  “See-Saw:” Lay on your stomach with the ball under the pelvis/hips, balance on the forearms, raise the legs, and do a scissors-kick (as if swimming) for ten seconds ten times with each leg.

So, if you are experiencing back pain, lower back pain, or pain in the coccyx and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Do I need an MRI scan of my back and who in my area can refer me?”

Also, if you feel leg pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your back.  Some people will try stretching the lower back first to see if they get relief from their back pain.  Pain very low in the lower back may be originating from the coccyx or tailbone.  A pulled muscle in the back generally will get better with rest.  Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional around you.

Check out what the experts say about chiropractic care for back pain here: 

https://pubmed.ncbi.nlm.nih.gov/32749874/

Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

So if you find yourself experiencing lower back pain while running or doing physical activities or if you are suffering from back pain that is affecting your quality of life and allowing you to enjoy Fort Myers Beach. Come see us at Coast Chiropractic Centers located on 7270 College Parkway. 

Schedule Your Appointment Here

Coast Chiropractic Centers Map

If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Don't let back pain stop you from enjoying the beautiful SWFL!  Dr. Tim Harcourt is here to give you the relief you need.

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