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I pulled out my copy of of Arnheim's Principles of Athletic Training to see what it had to say. I'm only going to give you the stuff related to strengthening/stretching, but it also lists a bunch of other therapy stuff you should be going through concurrently--if you want to give yourself the best chances of recovery, you should see a physiotherapist for ...


4

There is some evidence that using an exercise ball as an office chair may do more harm than good (source: PubMed). This study found that there was a higher level of activation in the low back muscles on an exercise ball than on an office chair. This doesn't sound like such a bad thing, but according to the authors: It seems ... that low-level activations ...


3

Based on Barbie's excellent answer, I suspect we should view the exercise ball exactly for what it is: a ball to exercise on. It might help you train to get a better posture, which is useful for when you sit in a regular chair, but it isn't meant as an alternative for your permanent seating. In your specific case: pain while sitting is never a good sign, ...


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Yes, it can cause lower back pain, groin pain, abdomen pain, and other pains. eHow has an article with some very good exercises to loosen the muscle and relieve much of the pain. It walks you through: the Side Plank Leg Lifts Ball Squats Lunges Hamstring Curls the Ball Raise



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