Research
Mixed
Instability resistance training is effective for decreasing the incidence of low back pain and improving balance in sedentary or rehabilitation populations, though it is less effective for high-level athletic performance.
If you are recovering from back pain or are sedentary, using unstable surfaces like Swiss balls can help improve balance and reduce pain. However, do not rely on them for building strength; transition to stable free weights as your capacity improves.
GoodSupportsHIGH confidence
While unstable devices have been shown to be effective in decreasing the incidence of low back pain and increasing the sensory efficiency of soft tissues... Instability resistance exercises can play an important role in periodization and rehabilitation, and as alternative exercises for the recreationally active individual with less interest or access to ground-based free-weight exercises.
Why this rating
Supported by multiple studies cited in the review regarding pain reduction and balance improvements.
Source
The use of instability to train the core musculature
David G. Behm et al. · Applied Physiology Nutrition and Metabolism · 2010
DOI 10.1139/h09-127
narrative_reviewCited 349×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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