How an Exercise Ball Can Support Your Back and Core at Home

Dr Senadheera
Jun 25
4 min read

Updated: Jul 2

Why It Matters

For low back pain, there are many effective options — but using a stability ball (also known as an exercise ball or core ball) stands out as one of the most affordable and versatile tools for home use.

If you can incorporate it into your usual exercise routine and use it correctly, a stability ball can improve posture, strengthen deep core muscles, and enhance flexibility — all of which support a healthier back and reduce the risk of future injury.

As your initial pain begins to ease, these movements can also become a proactive part of your long-term recovery, helping reinforce spinal stability, build muscular endurance, and maintain your overall musculoskeletal health. They can also complement other gentle approaches like walking, stretching, or physiotherapy-led programmes, supporting gradual progress at your own pace.

"Even five minutes of gentle rocking on the ball while watching TV can help reduce stiffness and reset your posture."

What the Research Shows

Stability ball training has been shown to help people with ongoing low back pain move and feel better. One study found that exercises done on the ball were more effective than traditional floor routines for reducing pain and improving everyday movement (1).

Because the ball isn’t rigid, it gently challenges your balance by introducing an element of instability. That means your core muscles — especially the deep ones around your spine and hips — have to wake up and support you. Over time, this kind of movement helps with posture, coordination, muscle strength and confidence in your body again — things that can take a knock when you’re in pain (2).

5 Exercises to Try at Home

Start slowly and build up to 10–15 repetitions as your strength and coordination improve.

Here are five effective exercises that make full use of the ball’s ability to support and challenge your body:

Pelvic Tilts on the Ball
- Sit on the ball, feet flat. Tilt pelvis gently forward and back to mobilise the lower spine.
Hip Twists
- Lie on your back, feet on the ball. Gently roll side to side using your legs.
Spine Rotation with Arm Movement
- Sit upright. Extend arms forward and rotate side-to-side with or without spinal twist. Add head movement for extra challenge.
Crunches with Support
- Sit and lean backwards slightly so the ball supports your lower back. Perform slow, controlled crunches.
Bird Dog on the Ball
- Lie over the ball with hands and toes on the floor. Lift opposite arm and leg, hold, then switch.

Quick Tip: Start small — a few minutes of movement is better than none. Progress at your pace.

Pregnancy & the Stability Ball

During pregnancy, changes in posture, balance, and pelvic alignment can contribute to lower back and pelvic pain. A stability ball offers a low-impact, spine-friendly tool for relief:

Pelvic rocking and gentle circular movements on the ball can ease tightness and discomfort
Sitting on the ball can improve posture and reduce pressure on the tailbone
Some women find gentle bouncing or swaying on the ball helpful in late pregnancy or early labour

Always consult your midwife or physiotherapist before beginning any exercise during pregnancy, especially if pelvic girdle pain or sciatica is present. Some midwives may recommend the ball for comfort and positioning during early labour — but this should always be guided by your care team.

Everyday Use: My Experience

Many users (myself included) find evening use most beneficial. Sitting on the ball and gently moving helps alleviate tension from static sitting. During muscle spasm episodes, this subtle movement has reduced tightness without aggravation. It was especially valuable during pregnancy.

This lived experience aligns with published research — ball-based exercises promote micro-movement, realign the spine, and activate stabilising muscles gently (2).

Recommended Tools

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Multiple sizes for custom fit
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Safety Tips

Avoid overinflation of the ball
Use in a clear, non-slip area
Begin near a wall or with supervision if balance is poor
Don’t use as a desk chair long-term — there's little evidence this improves posture

Safety Note: Consult a physiotherapist before beginning new exercises, especially if you’ve had surgery or spine conditions.

Final Thoughts

A stability ball is a low-cost, space-saving tool that can support back pain recovery and promote spinal health. Whether you’re easing out of a flare-up or trying to improve core strength and posture, even a few minutes of gentle, mindful movement can make a noticeable difference.

It’s not a cure, but it is a smart way to stay engaged with your recovery — and rediscover trust in your body.

Let's hear from you!

Have you previously considered using an exercise ball to help with your back symptoms?

Yes — I already use one and find it helpful
Yes - I’ve thought about it, but haven’t tried yet
Yes - I’ve tried it before but didn’t find it helpful
No - I prefer to use other methods

References

Kim T, Yoon J. Comparison of the effects of exercise on pain and function in patients with chronic low back pain. J Phys Ther Sci. 2015 Mar;27(3):865–868. Available from: https://pubmed.ncbi.nlm.nih.gov/25995597/
Raghav S, Singh A. Role of Swiss ball exercises in reducing pain, disability and improving muscle endurance in patients with mechanical low back ache. Int J Physiother Res. 2017;5(2):1966–70.