Often back pain can be attributed to obesity or weak back muscles. The tricky thing about having back pain and needing to exercise is, you must choose back pain exercises that you can do that will not further damage or injure you back in any way.

With regular exercise you can help lower your weight and restore the strength and flexibly of your back so that you can go back to your normal daily activities pain free.

You will always want to start out small and work your way up. A great exercise for back pain that can benefit your whole body as well is walking, 30 minutes of walking 3-4 times a week can get you started on the path to weight loss. As you become more used to walking you can walk for longer periods of time, walk faster or increase the amount of days that you walk in a given week. You should always give yourself at least one day off a week to rest your leg muscles.

Along with walking you should always combine some core muscle exercises. You will want to invest in an exercise ball and a mat for these exercises. Below are just a small amount of the types of exercises that can be done using a ball to help work your core muscles.

Beginner back pain exercises that can be done with a ball are:

  • Ball Circles – Sit on your exercise ball and place your hands on either side of you for balance. Begin to slowly roll your hips in a circle towards the right, you may start off with small circles and move on to larger ones once you feel comfortable. Do at least ten circles and then circle to the left.
  • Seated March – Sit on your exercise ball while keeping your spine straight and your abdominal muscles tucked in. Start to slowly march in place, lifting one leg and then the other. This will be harder than it sounds. As you get better at this you can increase your speed or life your legs higher. Do these marches for at least a minute or two.
  • Hip Extensions – Lie down on your exercise mat with your heels propped up on your ball. While keeping your abdominal muscles tight slowly lift your hips off the floor while squeezing your buttocks until your body is in a straight line. Hold this position for a second and lower yourself back down. Repeat this 10 – 15 times.

Advanced back pain exercises that can be done with the ball are:

  • Ball Balance – position your exercise ball under your abdominal muscles and hips, with your hands on the floor and your legs straight and not toughing the floor. Try and hold this position for 20-30 seconds making sure to keep your body in a straight line. Slowly raise one arm out to the side, hold for a few seconds and switch arms. Repeat 10 times.
  • Ball Twist – Assume a push up position with your feet on either side of the exercise ball. While keeping your body in a straight line with your hips straight and our hands under your shoulders begin to slowly twist the ball to your right side then move to the left. Repeat 10 times.


Before you start to do any exercise for back pain you should always consult with your doctor, especially if you are already experiencing back pain.

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