The ergo ball can be used for a variety of purposes, all of which offer different levels of difficulty. Even simply sitting on the ball provides basic support for the back and stomach muscles, which can be beneficial for those suffering from back pain. Higher-level activities, such as structured aerobic exercise routines, provide more intense benefits for back pain patients.
The ergo ball can serve a variety of purposes for those suffering from low back pain, including:
- Gently stretching the back muscles
- Alleviating pressure on the spine
- Increasing blood flow and circulation to the area
- Find a neutral spine position
- Learn 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
Introduction to Using an Ergo Ball
Exercising on the ball is a great way to improve your balance and coordination. To start, it is recommended that you sit on the ball for 30 minutes each day and bounce lightly. You will quickly develop a feel for the ball and how to maintain your balance.
The first step when using an Ergo Ball is to find a neutral or lordotic lumbar spine position. This will help you avoid injury and get the most benefit from your workout.
- To slouch slightly on the ergo ball, round the lower and upper back.
- Get started with your workout by bouncing lightly on the ergo ball.
- By finding and maintaining a straightened posture, your body will be able to stay balanced while bouncing on the ergo ball. This will help you to get the most out of your workout and avoid injury.
This position on the ergo ball, which is also called the center of gravity, is where your upper body is balanced on a stable pelvic base. If you move even a little bit from this neutral posture, it will change the center of gravity and you’ll have to adjust to stay on the ball. Your stomach muscles have to keep working the whole time to maintain this balanced, neutral posture.
Sitting on an Ergo Ball
The ergo ball can also help improve your posture and reduce back pain by being used as a replacement for a chair at work or home. Maintaining balance on an ergo ball requires the engagement of multiple muscle groups to keep the body’s center of gravity stable. This stimulation of the deeper trunk muscles (multifidus and transverse abdominus) helps support the spine and reduces static loading on any one structure in the spine.