Previously, we reviewed studies that compared chronic low back pain (cLBP) exercisers to non-exercise control groups. After examining those in the exercise groups, they experienced significant improvements in pain and disability/function. This is in comparison to those who remained inactive, regardless of the type of exercise. We also reviewed a few popular Swiss/gym ball exercises. There are also core stabilizing exercises that can be done on the floor.
There are benefits to Swiss ball exercises like balance and proprioception stimulation. Five minutes of ball exercises equal 35 minutes of floor exercising when focusing on balance and proprioception. As we begin to age, we lose our “kinesthetic sense”, or balance skills. Incorporating balance into any exercise program is a great idea to reiterate those skills.
However, the “cons” of Swiss ball exercises is convenience. A Swiss ball is less portable. There’s difficulty traveling with a gym ball, but we all have access to the floor regardless of our location. Exercises performed on the floor can achieve stronger muscle contractions due to greater stability. Ideally, MIX the two together! For aerobic benefits, include a 20-30 minute brisk walk. Below are some great floor core stabilization exercises. To do these, hold for 5-10 seconds and repeat 5-10 times or whatever is tolerated.
cLBP Exercises
1) Pelvic tilts – First, with the knees bent about 90° with your feet on the floor, flatten your low back against the floor by rocking your pelvis back.
2) Dead Bug – On your back with hips and knees both bent 90° (like sitting in a chair on your back), straighten out the right arm and left leg simultaneously and alternate sides SLOWLY.
3) Superman – Lay on your stomach with your arm and legs stretched out (like “Superman” flying). Lift one arm and the opposite leg and slowly alternate between the other opposing pair. NOTE: A pillow under the waist helps.
4) Bridge – Lay on your back with your knees bent. Raise your buttocks off the ground and push your heels into the floor. Working one leg at a time makes it more challenging.
5) Sit-ups – There are three leg positions to make it progressively harder knees bent/feet flat on the floor, knees & hips both bent 90°, etc. Raise your breastbone towards your knees into a seated position and alternate between coming straight up and left and right trunk twists.
6) Side Bridge (Plank) – If no shoulder problems exist, lay sideways propped up on an elbow, and lift the hips off the floor to a straight body position.
7) Standing squats – Try a quarter, half, or full squat (knee pain dependent) with or without hand weights and with or without a ball squeezed between the knees. Lunges can be substituted or added, if desired.
8) 4-point Quadruped – Kneeling on all fours, straighten out the right arm / left leg and alternate. Simultaneously, contract the deep transverse abdominis and multifidus muscles. Add a dynamic component by rotating the trunk. Approximate your hand to the floor/opposite leg up in the air keeping the body in a straight line.
