Exercise Balls to Prevent Herniated Discs

A herniated disk can make folding the laundry, getting dressed in the morning or throwing a baseball to your children an impossible task. Fortunately, you can take steps to prevent suffering a herniated disk. The Mayo Clinic recommends regular exercise as a way to strengthen your back. An exercise ball, which can help you strengthen your core muscles, is one way to keep herniated disk pain at bay.

Building a Stronger Back

• The disks in your spinal column are each composed of two parts. Its strong covering is the annulus. Its soft center, filled with a jelly-like substance, is the nucleus. In a herniated disk, the annulus tears and the soft jelly inside it causes the disk to bulge, which can place painful pressure on your sciatic nerve. This pain can sometimes be severe. Some people seek surgery, but others turn to less invasive techniques, such as a regular exercise program, to resolve the problem. The key is to tackle exercises that strengthen the core muscles surrounding the spine. When you work out on an exercise ball, these are the very muscles you are strengthening. You'll be able to work on all of your core abdominal and gluteal muscles.

Top Ball Exercises

• The Mayo Clinic recommends that when choosing an exercise ball you find one that is large enough so that when you sit on it, your knees will be at a comfortable right angle when your feet are on the floor. One of the most effective exercises for strengthening back muscles is also a low-impact one. Sit on the ball and then lift your right arm and your left leg. Follow that by lifting your left arm and your right leg. Repeat this at least 15 times. You'll use your core muscles to retain your balance on the ball.

  Doing abdominal crunches on your exercise ball is another way to strengthen your core back muscles. Sit on the ball, cross your arms over your chest and lean back until you feel your abdominal muscles start to strain. Hold this position for three beats--each one second long; sit up and start over again. Try, again, to perform at least 15 of these exercises. The abdominal ball raise is a bit more challenging. Lie on your back with your legs draped over the exercise ball. Squeeze your legs together to clamp onto the ball. Lift the ball in the air. Hold it there for three one-second beats, then return to the starting position to start over. Repeat this exercise as often as you can.

Unlimited Options

• There are an endless number of ways in which you can use an exercise ball to strengthen your core muscles and prevent a herniated disk. If you already have a history of back pain, though, it's best to talk with your doctor before beginning any fitness routine.