If you’re struggling with recurring lower back pain, it’s often a sign that your spine isn’t functioning as well as it should. Long-term inflammation can lead to muscle changes that reduce your back’s ability to support and protect your spine. These changes include:
- Weaker Postural Endurance – Your body shifts from slow-twitch endurance fibers to fast-twitch fibers, making your muscles more prone to cramping, twitching, and overreacting, as well as tiring out faster.
- Increased Stiffness – Scar tissue builds up, reducing flexibility and mobility.
- Fat Infiltration – Chronic inflammation can cause weak muscles with fat deposits, leading to a lack of stability and control.
To reverse these effects and rebuild a stronger, more resilient back, you need a structured approach to strengthening. If you want to target the muscles along the side of your spine, one of the best exercises is the Swiss Ball Side Lift. This movement helps activate your core and spinal stabilizers, improving endurance, strength, and control over time.
How to Progress with the Swiss Ball Side Lift
To safely build strength and avoid setbacks, follow these progression steps:
1. Postural Endurance (Start Here!)
- Lie on your side on a Swiss ball, keeping your feet wide for stability.
- Hold this position, keeping your spine straight and core engaged.
- Goal: Maintain posture for 60-90 seconds to build endurance in your spinal muscles.
- Once you can hold the position comfortably for 60-90 seconds, move on to the next step.
2. Eccentric Training (Control the Lowering Phase)
- Slowly lower your side down over the ball and hold the lowest position for 1-2 seconds.
- Use your lower arm to assist yourself back up.
- This phase strengthens the muscles while stretching out any short, fibrotic tissue.
3. Full Range Reps (Up & Down Movement)
- Once comfortable with the eccentric phase, begin performing full reps.
- Lower yourself down with control, pause for a few seconds at the bottom, then lift back up without using your arm for assistance.
- Maintain slow, controlled movements and avoid jerky motions.
4. Adding Resistance (Advanced Strength Phase)
- To continue progressing, add weight:
- Hold a weight plate against your chest.
- Extend your arms overhead with light weights.
- Focus on slow, controlled movements and a deep stretch at the bottom of the movement for maximum benefit.
Consistency is Key!
Building real spinal strength takes time. Be patient and progress gradually over the next 12-18 months. If you experience pain or excessive strain, go back to the previous stage and spend more time mastering it before moving forward.
Stick with it, and your back will thank you!