Lower Back Strengthening Exercises
Low Back Exercises On the Stability Ball

In addition to the working the abdominals, the stability ball can also be used for low back exercises.

Just like for the abs, the 2 main benefits of the ball are an increase in range of motion for exercises and also an increase in stability challenge.

Greater range of motion leads to greater improvements in strength, and the more an exercise challenges your balance the more your coordination and core stabilization will improve.

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Low Back Exercises: Back Extensions on the Ball

This exercise works to strengthen the lower back, but you may also feel the muscles in the back of your thigh (hamstrings) and your butt (glutes).

This is a great postural exercise, and when you squeeze your shoulder blades together, you will also work the postural muscles in the mid and upper back.

Starting Position: Lie face down on the ball with your waist at one end and your head hanging over the other end. Place your feet about shoulder width apart, and brace yourself by placing your feet against a wall or solid object.

Form: While keeping your legs relatively stationary, lift your chest off the ball. As you lift your chest off the ball, bring your hands towards your side, palms facing the ground and squeeze your should blades together.

Personal Trainer Tips: Note: In the picture I am not bracing myself against a wall. If you do not brace yourself this exercise becomes really challenging to your stability and you will have the tendency to slide off the ball. So Brace yourself against a wall so you can focus on your lower back.
Don't forget to squeeze your shoulders together. Squeezing your shoulder blades together, works the muscles in your mid and upper back that help to support good posture.

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Low Back Exercises: Reverse Leg Lifts on the Ball

Starting Position: Lie face down on the ball with your waist at one end and your head hanging over the other end. Place your feet together, and place your hands on the floor.

Form: Stabilize yourself with your hands as you lift your legs off the floor. Keep your feet together, and squeeze your glutes (butt/ hips) at the top of the exercise.

Personal Trainer Tips: Keep your trunk in a straight line, so that your back does not overly arch.

The size of the ball makes a difference in the feeling of the exercise.
If the ball is too large, there will be less work in the lower back, and you will have a tendency to slide forward when you raise your legs.

In the starting position, the best ball size will allow you to place your hands flat on the floor while your trunk stays in a straight line.

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Low Back Exercises: Alternate Arm and Leg Raise on the Ball

I really like this back strengthening exercise, it's one of my favorite low back exercises. Compared with the other 2, this one really challenges your balance. You will probably find that you are better on one side compared with the other, especially if you've had a past injury to your back, hips, or leg.

I ran track in high school and college, and I injured my left hip a few times. My left hip and left lower back are not as strong as my right. So when my left leg is on the ground, I am not as stable as when my right leg is on the ground.

If you have one side that is weaker, don't worry. Just keep working on it and it will get better.

Starting Position: Lie face down on the ball with your waist at one end and your head hanging over the other end. Place your feet about shoulder's width apart, and place your hands on the floor.

Form: Stabilize yourself with your left hand and right leg as you lift your right arm and left leg. Repeat on the same side for 8-15 repetitions. Then, switch sides and perform 8-15 repetitions.

Personal Trainer Tips: Don't get confused about the left/right...I'm simply describing the first picture. It doesn't matter which side you start on. Simply lift the opposite arm and leg.

If you try this exercise lifting your left leg and left arm (same arm and leg) you will likely find that's it's nearly impossible to keep your balance.

Keep your trunk in a straight line, so that your back does not overly arch.

The size of the ball makes a difference in the feeling of the exercise.
If the ball is too large, it will be harder to balance.

In the starting position, the best ball size will allow you to place your hands flat on the floor while your trunk stays in a straight line.

These 3 exercises are simple, but effective. Remember, not to neglect your lower back muscles.

If you do not have access to an exercise ball try these lower back strengthening exercises on the floor.

You can also use a back exercise machine at your gym to strengthen your back muscles.

If your lower back is strong it will help you to perform the best ab exercises. Sometimes, the best abdominal exercises place stress on your back, so you need to work both sides of your core.

If you want a strong core and great abs, you have to include low back exercises in your workout routine.

Yours in Health,
Dr. Charles

Related Pages

Exercise ball

Abdominal Exercises on the Ball

Advanced Stability Ball Abdominal Exercises

Return to the info on the Exercise Ball from Low Back Exercises on the Ball

Or visit the Directory of Abdominal Exercises

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