Lower-back pain can significantly affect your quality of life, and it becomes more common as you age.
It’s important to consult a health professional about any back pain before trying new exercises. But if your doctor or physical therapist recommends it, strength training can be a great way to keep back pain at bay.
Anneli Marinovich is a personal trainer, menopause coach and the host of the podcast ““Mind and Muscle Beyond 40” and she’s shared a 10-minute resistance band workout to strengthen the core and reduce lower-back pain.
“This routine is for anyone looking to move without stiffness, eliminate nagging lower back discomfort and maintain total physical independence,” she says.
“It moves away from aesthetic-driven abdominal work and focuses on the ‘posterior armour’— the back, glutes and deep stabilisers that keep you standing tall and moving safely.”
Resistance band workout to prevent lower-back pain
You’ll need a long loop resistance band, and ideally a short loop resistance band (or just double up the long band).
Complete three full rounds of the workout with 45 seconds of rest between each round.
1. Resistance band pull-apart
“This instantly counters the forward desk slouch that pulls on the neck and mid-back as we age,” Marinovich says.
Reps: 10
- Stand holding a long, looped resistance band with both hands in front of you at chest height.
- Keeping your arms relatively straight, pull the band apart by squeezing your shoulder blades together until the band touches your chest.
- Pause for a second, then slowly return to the start.
Related: I tried doing banded pull-aparts every day to improve my posture—here are my results
2. Banded glute bridge
“A strong lower back and glute complex takes the pressure off the lumbar spine and makes standing up from a chair effortless,” Marinovich says.
Reps: 10
- Lie on your back on the mat with your knees bent and a short-loop band wrapped around your legs, just above your knees.
- Gently press your lower back into the floor to engage your core.
- Push through your heels and lift your hips until your body is in a straight line from shoulders to knees, while gently pressing your knees outward against the band.
- Hold for two seconds, then lower with control to the starting position.
3. Bird dog
“This move teaches the body to stabilise the spine against movement, which is essential for balance and fall prevention,” Marinovich says.
Reps: 5 each side
- Get on your hands and knees.
- Keeping your spine flat, slowly raise your right arm in front of you and raise and extend your left leg behind you.
- Pause for two seconds at the top, focusing on balancing your hips and torso without letting your lower back dip.
- Return to the start, then repeat on the other side, alternating sides with each rep.