Many traditional asanas can be enhanced or altered with a Yoga ball. You will find it under different names like an exercise ball, medicinal ball, Swiss ball, stability ball, or gym ball. These Yoga ball exercises for back pain can help to attain specific movements in repetition with ease to improve flexibility and mobility.
In this article you will learn about the following information about Yoga Ball Exercises for Back Pain:
Advantages of Yoga Ball Exercises for Back Pain
Suppose you are choosing beginner-level Yoga ball exercises for back pain. In that case, you can experience pain relief and mobility improvement, and the ball acts as a support to ease certain poses. In intermediate-level asanas, balls help perform more vigorous workouts to improve core muscle stamina and help with restorative and therapeutic aims. Advanced poses with Yoga balls, like handstand drills, are best for progressive benefits.
Other Benefits of Yoga ball Exercises
- Reduces lower back pain and upper back soreness
- Some postures help to reduce constipation and flatulence
- Ball exercises also help to treat menstrual disorders and pain during periods
- Posture correction in those with lower back pain
- Help improve body coordination
- Help gather control over muscles and joints that are engaged during practice
- Increase self-confidence and concentration
Top Yoga Ball exercises for Back Pain
Pose 1: Cobra Pose (Bhujangasana)
i. This beginner-level asana is for strength, balance, stretch, and back bend. Lie face down with the ball underbelly.
ii. Using your hands as support, as you exhale, raise your chest and look upward. Stay for six breaths.
Pose 2: Bridge Pose (Setu Bandhasana)
i. This beginner pose offers stretch and immediate relief. Lay on your back on the ball and balance yourself with your legs shoulder width apart.
ii. Clasp your hands behind your head.
iii. Do this for 6 breaths. You will feel relief in your back muscles as the ball soaks up all the stress immediately.
Pose 3: Triangle Pose (Trikonasana)
i. This beginner pose is for stretch and alignment. Stand next to the ball sideways, and then raise your right leg sideways and place it on the ball.
ii. Try to touch your right knee with your right hand.
iii Raise your left hand over your head and take it across as much as possible.
iv. Count to 6 breaths and then go back up straight and bring your leg down.
ii. Repeat with the other leg.
Pose 4: Kneeling Wide Child Pose (Balasana)
i. It is a beginner-kneeling pose for stretch and forward bend. Kneel in front of the ball as you position your hands on it.
ii. Push the ball away from your knee, forward.
iii. As you move forward, bend down and push your chest toward the floor.
Pose 5: Easy Pose Twist (Vakrasana)
i. It is a beginner pose that offers balance, twist, and stretch. Sit comfortably on the ball with both your feet on the ground.
ii. Hold your laps with your palms and look straight.
iii. Now move your right hand to your back, twist your torso and turn your neck. Your chin should align with the arm.
iv. Then come back to the original position. Repeat with the left side now.
How to choose the right ball for Yoga ball exercises for back pain?
The foremost detail to ponder is the size. Small Pilates balls are usually 7 or 9 inches big. If you go for a typical Yoga ball, you can find them between 22 and 30 inches when inflated. Those less than 5’5” feet tall should choose a 22-inch ball. Those up to 5’11” feet should use a 26-inch ball, and anyone taller can stick with a 30-inches ball. The general rule is to ensure that the ball, when inflated, should be at your knee’s height.
A good Yoga ball should support between 300 to 500 pounds of weight. Usually, larger balls tend to withstand higher weight limits. There is also the ball material to consider. When choosing materials, people prefer vinyl over latex or PVC plastic. In the case of PVC plastic, some brands offer such balls with an outer cover to increase durability.
Yoga ball exercises for back pain are the best non-therapeutic options to alleviate chronic and acute back pain. However, these asanas are only fitting for some. Those with severe back pain, medical problems, or histories of lower or upper back surgeries should avoid performing these asanas. Moreover, these asanas put more pressure on your knees too. Thus, consult a Yoga trainer before starting these Yoga ball exercises.
FAQs
Q1. What type of ball should I choose for Yoga exercises for back pain?
A1. There are numerous brands of balls available in the market. Regardless, picking the one with anti-slip and anti-burst features is crucial.
Generally, you can use small balls with a more rigid texture if you plan to focus on a specific muscle group for inflammation or pain. In general, large vinyl balls are preferred. The standard size is 22 to 30 inches. Those over 6 inches in height can choose 30 inches, and anyone above 5’5’’ inches can pick 26 inches ball.
Q2. Can I use a Yoga ball as my desk chair to reduce back pain?
A2. Experts do not recommend sitting on an exercise or Yoga ball but rather on a chair. It does not aid in reducing back pain.
A Yoga ball is best for Yoga ball exercises for back pain. However, using them instead of a chair can lead to muscle spasms, spinal shrinkage, lower back discomfort, poor posture, and a chance of injury because of slipping due to attention being elsewhere. Its use as a chair does not give the pain relief that you expect.
Q3. What is the most promising material for a Yoga ball?
A3. The central aspect to consider is stability. The material should not tear under pressure or when a hard substance presses on it. For example, most balls are made with rubber, vinyl, or PVC plastic.
As a general rule, vinyl is the most commonly chosen one. Rubber-based balls can contain latex, and you might be allergic to it. Plastic balls are vulnerable to heat, and thus, their durability is low.
Other useful articles for Overall Back Pain
- Bed Yoga for Back Pain
- Chair Yoga for Back Pain
- Restorative Yoga for Back Pain
- Yin Yoga for Back Pain
- Yoga Swing poses for Back Pain
- Cobra Pose Back Pain – the miracle pose for back pain
- Yoga for Sore Back
- Woman Yoga for Back Pain
- Yoga for Chronic Back Pain
- Yoga for Back Spasms
- Yoga Sequence for Back Pain
- Yoga Flow for Back Pain
Parent article: Yoga Poses for Back Pain (Overall Back)
Also read: 10 Best Yoga Poses for Everyone
