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Back · Strengthening

Lumbar Stabilization on SwissBall

Lumbar stabilization on SwissBall, 3 sets, 10 repetitions, hold for 5 seconds

Illustration of the Lumbar Stabilization on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: Sit on a SwissBall with the spine in a neutral position and the pelvis stable. Activate your abdominal muscles to stabilize the lower back, then maintain this position without movement for 5 seconds.

Tips: Keep your back straight and avoid any compensation or pelvis movement. Breathe normally and focus on controlling your core.

Progression: Gradually increase the hold duration from 5 to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
SwissBall
Starting position
Seated on a SwissBall, spine neutral, pelvis stable
Clinical goal
Strengthen lumbar muscles to improve lower back stability
Also known as
lumbar back stabilization on ball, SwissBall lumbar strengthening, lumbar stability exercise on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.