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Core Stability
The first step to helping relieve back pain is to strengthen the core muscles
of your body. "Core" muscles refers to everything between your shoulders
and pelvis. Sitting on the ball helps to work deep core stabilizer muscles.

Pelvic Tilt on Ball
Sit on the ball with your feet hip width apart and toes pointing straight ahead.
Be sure your knees and hips are at 90 degree angles and your back is tall
and straight. Cross your arms in front of you at shoulder height. Your
shoulder blades should be pressed down and back to avoid slouching or
forward rounding of the chest and shoulders. Begin the pelvic tilt by drawing
up your pelvic floor, engaging your lower abdominals and tucking your
pelvis backwards. Maintain a tall straight back and isolate the movement to
focus on your hips, glutes and lower abdominals. As you move into the
pelvic tilt hold for 5 seconds and release. Repeat 6-8 times.