The Best Ball Exercises for Low Back Pain

By Cicely A. Richard

Low back pain is a common injury suffered by golfers. Back pain occurs from not warming up before playing or from carry heavy golf bags for a long period of time. Low back pain reduces your enjoyment of the game because you cannot get full range of motion when swinging a club. Swiss ball exercises for low back pain strengthen muscles, improve flexibility and reduce injury recurrences.

Perform Back Extensions

Strengthen muscles in the lower back by doing back extensions. This ball exercise helps low back pain and you also work your thighs and buttock muscles. To do this exercise, place your stomach and chest on the ball with your head hanging on one end and hands flat on the floor. Support your body placing your feet shoulder width apart. Beginners place feet against the wall or a stationary object for additional support. Slowly lift your chest off the ball, bringing your hands up by your sides. Squeeze shoulder blades together and hold for 10 to 20 seconds. Lower to starting position. Do five to 10 repetitions at least three times a week, preferably after playing golf to stretch back.

Lie on Floor

Place a mat on the floor to do this low back pain prevention exercise. Lie on the floor with knees and calves resting on an exercise ball. Extend arms along the side of your body, hands face down. Slowly raise one arm above your head while raising the opposite leg, straightening the knee without overextending it. Alternate. Do this exercise for 60 seconds at least three times a week.

Sit on Exercise Ball

Prevent low back pain by sitting on a ball. Balance yourself on the ball, keeping upper body at a 90 degree angle. Place feet flat on the floor, knees bent at a 90 degree angle. Hang arms at the side of your body. Slowly raise one arm above your head and lower to starting position. Raise your other arm above your head. Raise opposite foot two inches off the floor as if you are marching for an advanced lower back workout. Do this exercise for 60 seconds at least three times a week. Use this exercise to loosen back muscles after a day on the golf course.

Stand against Wall

Do standing wall exercises for low back pain. Place ball on the wall and stand with your lower back against the ball. Slowly bend knees 45 to 90 degrees. Hold position for five seconds. Return to starting position. Bend knees and raise both arms above your head. Hold for five seconds. Stand up straight. Do this exercise for 60 seconds at least three times a week.

About The Author

Based in Tucson, Ariz., Cicely A. Richard has been writing since 1996. Her articles have been published in the “Arizona Daily Star” newspaper and “ForeWord Magazine.” Richard earned Bachelor of Arts degrees in English and journalism from Louisiana State University.


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