If you have longstanding lower back issues, the muscles that support your spine may have weakened and atrophied over time. MRI studies of individuals with chronic lower back pain often reveal scar tissue and fat infiltration in the deep spinal muscles, making them stiff, weak, and less effective at stabilizing the spine.
While chiropractic care can help restore spinal mobility and reset neurological control, a full recovery requires strengthening the spinal stabilizers. One of the best exercises for rebuilding strength in the erector spinae—the muscles running along your spine—is the Swiss Ball Back Extension.
How to Progress with the Swiss Ball Back Extension
To safely rebuild strength and avoid setbacks, follow these progression steps:
1. Static Hold (Building Endurance First!)
- Set up by placing the soles of your feet against a wall, with your stomach facing down over a Swiss ball.
- Drape your thighs and abdomen over the ball, keeping your torso straight.
- Hold this position while engaging your core and glutes to maintain neutral spinal alignment.
- Goal: Build endurance by holding for 120-180 seconds before moving to the next step.
2. Eccentric Training (Lowering Phase for Control)
- Once comfortable with the static hold, begin slow, controlled lowering:
- Start in a straight position and slowly lower your torso downward, rounding through your spine one segment at a time.
- Pause briefly at the lowest point to feel the stretch.
- Use your arms on the ground for support as you return to the starting position.
- Focus on control, ensuring your back muscles are actively working rather than simply allowing gravity to pull you down.
3. Full Range Reps (Up & Down Movement)
- Once you’ve mastered the eccentric phase, start performing full repetitions:
- Begin in a straight position and slowly lower your torso downward, rounding through your spine one segment at a time.
- Then engage your back muscles to lift your torso back upward un-curling your spine one segment at a time, finishing in a straight line with your torso aligned with your thighs.
- Slowly reverse the movement back down with control.
- Reps & Sets: Perform 8-36 controlled reps for 2-5 sets, depending on your strength and endurance.
4. Adding Resistance (Advanced Strength Phase)
- As you get stronger, progress by adding weight:
- Hold a small weight plate against your chest or behind your head for added resistance.
- Keep movements slow and controlled to prevent strain and maximize spinal strength.
Progress Gradually & Listen to Your Body
Since these deep spinal muscles may have been weak for a long time, be patient with your progress. Post-exercise muscle soreness is common and can sometimes trigger flare-ups. If you experience excessive soreness, drop back to the previous stage and allow more time for adaptation before progressing.
Stick with it, and you’ll build a stronger, more resilient spine!