After a period of spinal dysfunction, you get changes in the health and function of the muscles that surround the spine. The muscles tend to get marbled with scar tissue and fat. This makes the muscle stiff and weak. To re-gain healthy, flexible, strong muscles around the spine depends on normalizing the neurological control of the area as well as restoring normal flexibility and strength. Chiropractic care is great for normalizing neurological controlled of injured areas in the spine. The Swiss Ball Side lift is a great exercise to work on improving both flexibility and strength in the lower back. This exercise is great for your Quadratus Lumborum, Erector Spinae and Oblique muscles.
For this exercise you need a Swiss Ball.
To perform the exercise:
Put your feet in the corner of the floor and the wall while one hip is resting on the Swiss Ball. Make sure your feet are spared out for better stability, either the right or the left foot can be put in front depending on your preference.
Brace your core and interlock your fingers behind your head while the elbows are splayed out.
Then bend sideways down towards the floor so that you stretch the upper side of your spine open.
Then while staying braced and controlled in your movements; bend your torso back up to the starting position, so your upper body performs a side curl away from the floor again.
In a slow controlled manner repeat this movement 8-36 times depending on your strength and endurance. Repeat the exercise on both sides. Stop if you experience any pain or discomfort.