The lower back has always been a very important part of the body to
strengthen and you can easily strengthen those muscles with only your body weight and a stability
ball. Doing the back crunch on the stability ball also introduces more core
stabilization to the exercise.
The Swiss ball back crunch is a lower
back exercise which most people will not need to add resistance.
Start the exercise with your arms around your chest then you can increase
the resistance simply by moving your arms behind your head. If need be, you
can hold a weight plate across your chest or behind your head for added
You can do this Swiss ball exercise at any part of your lower back
workout. If you plan to perform this exercise during any workout where you
plan to do any exercises which compress the spine heavily, such as squats,
military press, make sure you DO NOT do the back crunch before those
aforementioned exercises as any resulting fatigue increase the risk of lower
Safety Concerns Associated with the Stability Ball Back
Most exercises, no matter how harmless they appear can be dangerous if
the wrong situation presents itself. Since your abdominal cavity is
compressed while you are lying on the ball under the pressure of your body
weight, this exercise is a definite no-no for certain people.
First of all, if you like to workout on a full stomach or after a meal,
you may vomit due to the pressure. Women who are pas the 1st trimester of
pregnancy should avoid this as well as those who have mononucleosis as it
could cause the spleen to rupture which can be fatal if proper medical care
is not received promptly.
Aside from the aforementioned dangers, the actual exercise is unlikely to
cause any acute injuries. The only real injury concern is for those who have
posture problems. Those with lumbar lordosis which exhibits
excessive lumbar curvature should not perform the stability ball back crunch
as it will not help them fix their problem.