Low Back Pain Core Stability Strengthening With Ball

Insync Physiotherapy

Begin with tall neutral spine posture and engage the inner core muscles below the belly button. Next come off of your knees & roll out onto your belly on the ball with your hands in front. Keep the inner core muscles engaged and the spine in neutral & then reach one arm up in front with a pistol grip (thumb up) and arm at a slight angle. Hold it for a couple of seconds and repeat again with the same arm just to warm it up a little bit. Then bring the arm up again while extending the opposite heel back and hold for 5 seconds. Repeat this 10 times and then switch to the other arm and opposite leg. Do 3 sets of 10 on each side. You want to feel this one in the Glutes and the inner core below the belly button and not the back muscles as much. This a great strengthening exercise that can help with low back pain.