Back pain is said to be the ailment of our time — and it’s easy to see why, with so many of us leading increasingly sedentary lives. Cervical pain, lumbago, sciatica… the list goes on. But what if a fitness resistance band could help you relieve tension and gently strengthen your back? Here’s a back-focused workout series you can do with a resistance band!
Sommaire
8 back exercises with a fitness resistance band
Exercise no1: Trapezius workout
The trapezius muscle spans the shoulders, neck and back. This exercise gently strengthens the traps, helping you build a stronger back and beautifully sculpted shoulders!
- You can perform this exercise standing or kneeling, feet shoulder-width apart, core engaged.
- Loop the resistance band around your wrists, elbows bent, behind you. Hold your arms out to either side of your head.
- Slowly and without forcing, spread your arms apart. You should feel the upper back working.
- Bring your arms back in, maintaining a slight tension on the band.
Complete 2 to 3 sets of 15 extensions. You can even mix it up by performing the move with your arms raised overhead!
Exercise no2: Back stretch
A second exercise to deeply stretch the back and restore a tall, upright posture!
- Sit cross-legged, feet together, back straight, core drawn in.
- Place the fitness resistance band behind your back. Hold it firmly with both hands — the left hand grips the band from above (behind the neck), while the right hand holds it from below, at the lower back. Elbows are bent.
- Slowly and without forcing, pull the band in both directions. The left hand pulls upward, the right hand pulls toward the floor.
- Gently return to the starting position, keeping a slight tension on the band.
- Do 10 extensions, then switch hands (right hand on top, left hand on the bottom).
2 to 3 sets of 20 extensions will help you release tension in the back while toning the arms and shoulders.
Exercise no3: Posture strengthening
Here’s an exercise to help correct your posture — so you can stand taller, with a straighter back and a lifted chest!
- Sit on the floor, legs together and extended in front of you, torso upright.
- Loop the resistance band around your feet, tucked under the arches.
- Grip the other end of the band with both hands.
- On the inhale, pull the band toward you, bending your arms. Keep your torso straight and your core engaged.
- On the exhale, slowly release the band, keeping it under slight tension.
Complete 2 to 3 sets of 15 rows. The result: better posture, stronger arms, and a firmer core!
Exercise no4: Teres and lat stretch
The latissimus dorsi sits in the mid-back, while the teres muscles (minor and major) cover the shoulders. This exercise deeply stretches the upper and mid-back. Incredibly releasing!
- Sit cross-legged, feet together, torso upright.
- Hold a section of the band in each hand and place the band behind your back.
- On the inhale, extend both arms out to the sides of your body. The band stretches across your back. Your chest opens wide.
- On the exhale, slowly bring your hands back toward your chest, maintaining a slight tension on the band.
As with the previous exercises, aim for 2 to 3 sets of 15 back rows. Hello, backless dresses and open-back styles this summer!
Exercise no5: Donkey kicks
What about the lower back? If you experience discomfort in that area, this exercise is here to strengthen your lumbar muscles, your glutes and your core!
- Start on all fours. Loop your left foot through one end of the resistance band and hold the other end with your left hand.
- Your hands, knees and feet are firmly grounded, your back is flat.
- On the inhale, extend your left leg straight back, as if kicking out (a donkey kick!). Don’t arch your back.
- On the exhale, bring your leg back to the starting position without letting the knee touch the floor.
- Repeat the movement 10 times, then switch sides.
Aim for 2 to 3 sets of 20 kicks (10 on each side), and say goodbye to lower back pain and sciatica!
Exercise no6: Glute Bridge
The Glute Bridge is an incredibly gentle yet comprehensive exercise. Among other benefits, it helps strengthen the core and the lumbar region for better support.
- Lie on your back, arms extended alongside your body, knees bent and hip-width apart, feet flat on the floor.
- Place the resistance band around your thighs, just above the knees.
- On the inhale, lift your hips toward the ceiling. Your navel points upward, your core and glutes are squeezed.
- Hold the position for a few seconds, then lower back down.
Do 2 sets of 20 hip raises. This move is relaxing, easy to perform, and so beneficial for the lower back!
Exercise no7: Lower back and glutes
Let’s keep the momentum going! To fine-tune the lower back work, here’s a very gentle exercise that also tones the glutes, the hamstrings and the calves!
- Lie face down on the floor, forehead resting on your folded arms.
- Loop both ankles through the resistance band — using handles close together (for example A and C) to create a small range of movement.
- On the inhale, lift your left leg, keeping it straight. Hold it in the air for a few seconds, then lower it on the final exhale.
- Do 10 leg extensions, then switch to the right leg.
Aim for 2 to 3 sets of 20 extensions. If you feel a burn in the glutes and the back of the thighs, that’s perfectly normal!
Exercise no8: Chest opening
We wrap up this back-focused fitness session with a simple exercise that strengthens the entire back and feels incredibly releasing!
- Stand tall, feet shoulder-width apart, body upright.
- Hold each end of the resistance band in your hands.
- On the inhale, stretch the band out in front of you at eye level. Your arms are extended, chest open, shoulders back, core engaged.
- On the exhale, release the tension without letting the band go slack.
Include 2 to 3 sets of 10 pulls, and finish your back-focused workout on a high note!