If going to a gym is an issue then working out at home seems the most reasonable thing to do. Investing in a few gym props can help you set up your personal workout space. One such item is an exercise ball which seems ordinary at a glance but is an effective treatment option for lower back pain and a great way to build core body strength.
An exercise ball may also be referred to as stability or a gym ball. The size of stability balls varies. When purchasing one, you will have to consider the height and leg length, keeping thighs parallel to the ground and feel flat on the floor. It is recommended to seek an expert for a proper fit before purchasing an exercise ball.
Height alone isn’t the factor in choosing an exercise ball. Because the gym ball is flexible and offers resistance, the weight will also come into play.
A general guideline for height correspondence to the diameter of the gym ball is as follows (this is assuming average body weight is proportional to height):
| Exercise ball diameter | Person’s height |
| 45 cm | 5′ and under |
| 55 cm | 5’1″– 5’8″ |
| 65 cm | 5’9″– 6’2″ |
| 75 cm | 6’3″– 6’7″ |
| 85 cm | 6’8″ and taller |
Since the stability ball is filled with air, regular use from stretching can cause it to lose pressure. Therefore, it may require inflation. At the same time, excessive air contracts the area making it difficult for the person to balance on it. Consult a gym trainer for getting your exercise ball in running condition.
Uses of Exercise Ball
- Develop proper posture
- Increase lumbar (low back) mobility
- Increase abdominal and back muscle strength
- Increase balance and stability
- Develop overall control and strength of the core body muscles
- Learn to lift properly
If you are starting out, simply sit for 30 minutes a day and strive to maintain balance on the ball. Strange as it may sound but the gym ball can also be used as a replacement for a chair at work or home.
The movement of the fitness ball requires a muscular response to keep one’s centre of gravity and maintain balance on the ball. This stimulates the deeper trunk muscles (multifidus and transverse abdominus) that are important in supporting the spine and reduces static loading on any one structure in the spine.
Exercise ball for support during pregnancy
Pregnancy can become a difficult time for some women when the extra weight is gained. Light movement and exercises can actually ease pregnancy discomforts. Back pain is a very common issue that can be tackled with an exercise ball for supporting the extra weight and change of centre of gravity. During labour, the fitness ball can also be used to provide support for certain positions, rhythmic movement and gentle bouncing, and more. However, always consult your health care provider before exercising to make sure it is safe for you.
You can also check out effective exercises to do with a fitness ball.
