I enjoy creating home resistance band exercises for the back. It’s so much fun findings ways to strengthen your back while not doing damage or makings things worse. We want to make our back stronger without having more pain. Honestly, I see many client's pain decrease as they get stronger!
It is important that relieving your lower back pain be convenient and effective.
Most commonly, I develop ways to strengthen and improve pain for those with lower back pain while ensuring they are easy to complete. Plenty of evidence has shown that strengthening is important for back pain and there can be some variability of how you strengthen. Some enjoy lifting weights whereas others may enjoy yoga. Something is better nothing, that is a guarantee.
Treating back pain requires strengthening. It has been proven many times over. How we do it can vary, but I really enjoy using bands because they are easy, affordable, and you can use them virtually anywhere! Check out this resistance band workout of your back I put together from years of treating back pain.
Yes, resistance bands can help with back pain. They allow you to strengthen the lumbopelvic complex. The muscles that attach and support the lower back and hips. This is what the evidence shows and what I have seen work many times! In fact, this is my approach with nearly every back pain client. It is worth noting that before I move forward with specific treatments I always make sure I look at the hips and lower back.
Check out this FREE webinar to help you learn more about the relationship between your hips and lower back!
Resistance bands are not only for rehabilitation. I use them with my older adults and athletes. Back pain can be tricky, but resistance bands allow you to have constant and consistent resistance that allows you to remain safe. What better way to strengthen??
Using resistance bands for lower back pain does work. To improve lower back pain, you must improve hip strength. The glutes and many other muscles surround and attach near the spine. You can work these muscles with resistance bands. I tell my clients that we are strengthening the lumbopelvic complex and the stronger your hips the stronger your back. I typically start with a good deal of learning your body and lower back. Here is what I say when people ask, "What is causing my lower back pain?" We learn how to stretch it and how to tell the difference between hip and lower back pain. This is followed with mobility and strengthening work. This builds our foundation, then you can start moving into the dedicated lower back workout to strengthen to improve how you feel. I put together a lower back home workout in the past but this one is focused on using bands to give you that little extra boost.
Resistance bands aren’t limited to helping lower back pain either. They can improve strength in many areas of your body. Thus why I recommend them for nearly everyone.
Below are the listed resistance band exercises for your back. We will cover them in detail as well. All of the muscles either attach near or on the spine.
Before you start, you want to make sure you are standing with the band anchored to a sturdy surface. I often use a door or a door handle! You want to use the longer band, often tubes, and make sure you grasp each end tightly. You will also need a circular band for the lower body and glute exercises.
Grasp one band in each hand. Stand tall and pull your hands straight down to your side. The arms stay straight the entire time. You may feel this in the back of your arms or your back.
Keep your arms straight and your shoulders level. You want to pull until the band hits your chest. This also focuses on the back of the arms and upper back. This exercise is great for improving posture as well.
Keep you elbows bent when you pull back. The resistance band should be achoredat chest level or above. Your arms will be bent and bring them to your side. You are pinching your shoulder blades together. Don’t go too far back to protect your shoulder. This exercise great way to strengthen your upper back.
Strengthen your arms and your abdominals will resist the rotation. You will really feel this in your core and maybe into her your lower back. This works all of your abdominals. Keep your arms straight and you want to be in a sport ready position when you extend your arms. Knees slightly bent and get ready to work! Step further to the side to make it harder!
I say start with 20 steps but do as many as needed to get a good burn in your glutes. Stay in a sport ready position and then step to the left for 20 repetitions and right for 20. Stay low and make sure you keep tension on the resistance band as you step.
The only difference between this and side steps is that you are walking forwards and back. This works things a bit differently. Make sure you step to the other foot when stepping forward and back. Step out and to the right then the left foot will come towards the right foot. Then you will step out and towards the left with the right foot following.
Resistance band exercises are great for back pain. They are safe, effective, and provide consistent resistance. Bands are also great for many areas of your body, not just your back. I developed this program to assist in strengthening your entire lower back without heavy equipment and you can do it all while standing. I have used these for a long time and have seen many people improve.
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Until next time, stay healthy, keep moving, and take care of yourself.
1. George SZ, Fritz JM, Silfies SP, Schneider MJ, Beneciuk JM, Lentz TA, Gilliam JR, Hendren S, Norman KS. Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. J Orthop Sports Phys Ther. 2021 Nov;51(11):CPG1-CPG60. doi: 10.2519/jospt.2021.0304. PMID: 34719942.