Content

• Steps
• Part 1 of 3: Strengthening Exercises
• Part 2 of 3: Stretching Exercises
• Part 3 of 3: Medical Assistance
• Tips
• Warnings

Low back pain is a serious problem. Approximately 50% of people involved in manual labor admit that they experience pain in the lower back year after year. Low back pain can be caused by many different causes, but the most common are poor posture, improper lifting technique, obesity, a sedentary lifestyle, and minor sports injury. There are many effective ways to treat low back pain, but in terms of economy, using a fitball at home is the most beneficial. Fitball (gymnastic ball) is an ideal tool to solve the problems of low back pain, weakness and lack of flexibility.

Steps

Part 1 of 3: Strengthening Exercises

1. 1 Start by stretching your back. The downward bend on the back stretch is designed to stretch the deep paraspinal muscles of the lower back, while also stretching the abdominal muscles in the front of the torso.This exercise resembles in its action the exercise of lifting the torso from the floor. Weak and tense paraspinal muscles are considered a fairly common cause of back pain, which is why we are working to strengthen them. Do 3 sets of 10 reps, resting for about a minute between sets, provided that you do not experience any severe pain. Otherwise, consult your doctor first.
   • Lie on the fitball with your stomach and stretch your legs using your feet and toes to maintain balance (rubber-soled shoes will help you with this). You can also try resting your feet on the bottom of the wall.
   • Place your arms behind your head and slowly begin to lift your upper abdomen and chest off the ball, arching your back. Try to focus on contracting the muscles in your lower back. Hold this position for a few seconds, and then slowly return to the starting position.
   • Try to bring your shoulder blades together to engage your upper back muscles.
2. 2 Perform spinal turns. Rotating the spine in different directions trains not only the paraspinal muscles near the spine, but also other major muscle groups, including the oblique muscles, abdominal muscles, and pelvic muscles. Maintaining toned core muscle groups dramatically reduces the risk of back injury and pain. If you experience severe pain when turning from side to side, seek immediate medical attention (such as a chiropractor or osteopath), as this may indicate a problem with the joints of the spine. To reduce the risk of back pain, first make sure you have enough training in your major muscle groups. Spinal bends are also great for strengthening the lower back and preventing pain because they stretch the muscles in your back and torso at the same time. Repeat the exercise 5 times on each side, 2 to 3 times a day.
   • Sit straight on the fitball and raise your arms over your head (or place them on your hips) with your feet firmly on the floor.
   • Then, without raising your legs, turn your torso as far as possible to one side (as if looking over your shoulder) and linger in this position for a few seconds, while squeezing the abdominal muscles. Return to the starting position for a moment, then turn to the other side. Perform about 10 turns in each direction daily.
   • The lower back, or lumbar region, is most susceptible to injury and soreness because it supports the weight of the upper body.
3. 3 Do pelvic exercises while sitting. Lower back pain is sometimes caused by weaker muscles nearby, which lead to injury, forcing the lower back to overwork. The pelvic muscles are part of the main muscle group and, if weak, can cause low back pain. Thus, strengthening the pelvic floor muscles is a great way to combat (or prevent) low back pain.
   • With your hands at your sides or on your hips, sit on the fitball and place your feet on the floor. Then tilt your pelvis slightly, pulling in your abdominal muscles and moving your hips forward and upward to align your lower back. Hold this position for a few seconds, and then return to the starting position.
   • Then arch your back slightly and pull your hips back. Hold this position for a few seconds, then return to the starting position. This exercise can be performed continuously 10 times a day.
   • Also, while remaining in the same position, perform slow circular rotations in one direction (clockwise) for a few minutes, and then move in the opposite direction (counterclockwise). The movements performed are very similar to those we do when we rotate the hoop around the hips.
4. 4 Try to make a bridge. The exercise ball bridge is ideal for strengthening virtually all major muscle groups, including the muscles of the lower back, pelvis, and abdominals.Remember that any exercise that simultaneously trains the abdominal muscles and the back muscles is considered an excellent workout for the axial structures of the body. The bridge can be done on the floor without the help of a fitball, but using it creates a lot of imbalance (movement) that your muscles compensate for balance. In short, using a fitball complicates the exercise.
   • Lie on your back and stretch your legs straight. Raise your legs and rest your calf muscles on top of the ball. Keep your hands close to you, palms flat on the floor.
   • Place your foot on the ball and lift your butt / pelvis off the floor. In doing so, your torso and spine should remain straight (forming a bridge). Hold this position for 10-30 seconds, and then return to the starting position for a couple of seconds before repeating. Repeat the exercise 3 to 5 times daily.
   • To increase the difficulty of the exercise, place one foot on the ball and lift the other 2.5 to 5 cm above it. Keep your leg straight as you lift your pelvis off the ground, hold it there for 10-30 seconds, then lower yourself down and switch legs.

Part 2 of 3: Stretching Exercises

1. 1 Stretch your lower back. Using a fitball to stretch your muscles and spine is effective, completely safe, and quite fun. The fitball effectively stretches the lower back, providing a wider stretch area and more freedom of movement. Lying with your back on the fitball, you will not stretch your lower back muscles (for this you need to lie on your stomach), but the spine will be involved, stretching which can also relieve lower back pain. Plus, lying on your back will also stretch your abdominal and pelvic muscles.
   • Sit on the fitball and walk forward with your feet until the ball is under your lower back. Spread your arms out to the sides and slowly begin to stretch your back and head over the ball, keeping your legs steady.
   • Continue stretching until you feel pain and try to touch the floor with your hands, thus loading your back, chest, and shoulders. Hold this position for 30 seconds, do this exercise 5-10 times a day. Remember to breathe deeply and evenly as you stretch.
   • An alternative to fitball is yoga, which also stretches your back and other major muscle groups perfectly. The more challenging yoga poses also serve to strengthen the core and leg muscles, as well as to straighten your posture.
2. 2 Change position and roll over onto your stomach. Change your position on the fitball to better stretch your lower back and back muscles. For maximum effect, you should take a larger ball so that you can fully stretch on it without fear of hitting the floor.
   • First, put your feet on the floor and then lie on your stomach on the ball. Sitting on the ball, raise your arms above your head and try to reach the wall with them. After that, stretch your legs and continue to hold your body on the ball.
   • Continue stretching as long as you can and hold this position for 30 seconds. Do this exercise 5-10 times a day. Remember to breathe deeply and evenly as you stretch.
3. 3 Stretch your lats. The latissimus dorsi muscle is the largest muscle in the human body. It covers the entire lower back. This muscle can certainly cause back pain, so you shouldn't ignore it during exercise.
   • Kneel down on the mat and place the fitball in front of you. Place your palms on the ball and move it as far away from your body as possible, leaning forward with your hips and pushing it back with your hands.
   • Stop when you feel a stretch near the armpits and sides of the torso. In this position, the lower back will also be stretched. Lower your chest to the floor as tight as possible. Hold this position for 30-60 seconds. Do this exercise for 5-10 repetitions every day.

Part 3 of 3: Medical Assistance

1. 1 See a physical therapist. If, due to weak back muscles, poor posture or degenerative diseases like osteoarthritis, low back pain occurs regularly (becomes chronic), then you should seek the help of a specialist who will determine your rehabilitation program. A physical therapist will show you specific and customized stretches and exercises (using a fitball) to address your back problems. Most physical therapists have a huge variety of fitballs to choose from, as well as other accessories to help you manage low back pain.
   • Physical therapy sessions are usually given two to three times a week for four to eight weeks to help improve chronic back pain.
   • To treat back muscles, a physical therapist may also prescribe electrotherapy, such as therapeutic ultrasound or electronic muscle stimulation.
2. 2 Make an appointment with a chiropractor and osteopath. A chiropractor and osteopath are spine specialists who restore normal movement and function to the small joints of the spine that connect the vertebrae, called facet joints. Before starting the ball exercises, you should stretch your lower back joints. Manual joint therapy can be used to unclench and reposition misaligned lumbar discs, which in turn cause inflammation and severe pain, especially with movement.
   • Although sometimes one reduction may be enough to completely relieve low back pain, you will most likely have to undergo 3-5 sessions of the procedure for noticeable results. Please note that your health insurance may not cover chiropractic care.
   • Many osteopaths use fitball for back strengthening and rehabilitation, so you can ask them in detail about how to use fitball safely and effectively in your case.
3. 3 Consult your doctor. If many weeks of exercise on fitball did not help to get rid of lower back pain, then make an appointment with your family doctor to check if you have any serious back problems, such as herniated disc, pinched nerve, infection (osteomyelitis), osteoporosis, fatigue fracture, arthritis or cancer. All of these diseases are rare enough, but mechanical causes (such as dislocation, stretching and pinching of the intervertebral discs) usually disappear within a couple of weeks.
   • If you do nothing (exercise, stretching, and other treatments), about a third of people with low back pain can have it for more than 30 days.
   • Your doctor may order x-rays, bone scans, MRIs, CT scans, and nerve conduction studies to determine the cause of your back pain.
   • Your doctor may also order a blood test to rule out arthritis or a spinal infection such as meningitis.
   • In addition, your healthcare provider may refer you to other healthcare professionals, such as an orthopedist, neurologist, or rheumatologist, to better understand your back problem.

Tips

• Fitballs come in a variety of sizes, so choose the one that suits you best:
  • Fitball with a diameter of 55 cm for people from 150 to 162 centimeters tall
  • Fitball with a diameter of 65 cm for people with a height of 162 centimeters to 2 m
• Fitball isn't just for exercise. It can also be used as a computer desk chair. This way, while working at the computer, you will be able to develop the main muscle group and improve your balance.
• In order to maintain correct posture while sitting on a chair, the chair must be firm and have armrests. Keep your upper back straight and your shoulders relaxed. A small lumbar cushion creates a natural curve in the lumbar spine. Keep your feet flat on the floor and place a footrest if necessary.
• Quit smoking as it impairs blood flow, causing a lack of oxygen and nutrients to travel to your back muscles and other tissues.

Warnings

• If you have signs and symptoms of severe back pain, you should seek immediate medical attention. Symptoms include muscle weakness and / or loss of sensation in the legs or arms, fecal and urinary incontinence, high fever, and sudden weight loss.