Lower back pain and hip discomfort are common complaints that many people deal with daily. Whether due to poor posture, prolonged screen time, or simply a lack of movement, these issues can significantly impact overall well-being. Fortunately, a simple Swiss ball exercise can help alleviate these problems, and even improve conditions such as TMJ, migraines, and tension headaches. In this post, we’ll break down how this exercise works and why it is so effective.
The Spine’s Mirroring Effect
The human spine is fascinating in its structure and function. Around the T5-T6 vertebrae, the spine acts as a mirror, meaning that issues in the lower back often reflect issues in the upper spine, particularly the neck. This concept explains why weakness or instability in the neck can lead to discomfort in the lower back.
When we are infants, the neck is the first part of the body we learn to control. It plays a crucial role in developing balance and stability for the rest of the body. However, modern lifestyles filled with prolonged screen use reduce neck mobility and sensitivity, leaving the pelvis without the necessary guidance. This lack of stability contributes to lower back pain.
The Swiss ball exercise we’re about to introduce is designed to restore this lost stability by engaging the muscles around the neck and eyes, ultimately benefiting the entire spine.
The Swiss Ball Neck Exercise
What You’ll Need:
- A Swiss ball (any size will work)
Step-by-Step Guide:
- Get into Position: Start in a four-point position with your forehead lightly resting against the Swiss ball. Be sure not to fully rest your head; rather, use your arms to maintain slight pressure on the ball.
- Eye-Guided Movements: Move your eyes in the direction you want to move before turning your head. The eyes lead the movement, which engages the small but crucial muscles around the neck.
- Side-to-Side Motion: Gently roll the ball side to side, only moving as far as is comfortable. If this feels easy, apply slightly more pressure into the ball while maintaining control.
- Forward and Backward Motion: Push the ball away from you while looking up, then pull it back while looking down. This movement activates suboccipital muscles, jaw muscles, and other deep stabilizing muscles of the neck.
- Circular Movements: For a more advanced challenge, use your eyes to guide circular movements of the ball in both directions. The goal is to make the circles as large as possible while maintaining control.
How Long and How Many Reps?
The duration and repetitions of this exercise depend on your goals:
- If you want to activate and gently strengthen your neck, aim for two to three minutes per set for 2-3 sets with low intensity.
- If you’re looking for a deeper challenge, gradually increase the effort, but avoid excessive strain to prevent next-day soreness.
A simple approach is to set a stopwatch for two to three minutes and perform the exercise at a low-intensity level.
Why This Exercise Works
This technique restores communication between the neck and the pelvis, reducing instability in the lower back. Engaging the neck muscles, especially those that guide eye movement, helps reactivate deep postural muscles that have become weak due to prolonged screen use and poor posture.
Many individuals who try this exercise experience immediate relief in their lower back, often without fully understanding why—but they keep doing it because it works!
Give It a Try!
If you struggle with lower back pain, TMJ, or even headaches, give this Swiss ball exercise a try. If you want more exercises like this, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain.Â
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!