Back pain is often called the ailment of our time, and it’s easy to see why, with so many of us leading increasingly sedentary lives. Neck pain, lumbago, sciatica… the list goes on. But what if a fitness resistance band could help you look after your back and gently strengthen it? Here’s a series of 8 back exercises you can do with a resistance band, covering the traps, lats, lower back, posture and stretching!
8 back exercises with a fitness resistance band
Exercise 1: Trapezius workout
The trapezius muscle spans the shoulders, neck and back. This exercise gently strengthens the traps, working the upper back and 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 2: Back stretch
A second exercise to give the back a good stretch while you focus on sitting tall and upright!
- 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 working the arms and shoulders.
Exercise 3: Posture strengthening
Here’s an exercise to help you work on your posture: throughout the movement, keep a straight 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. Keep your posture upright while your arms and core do the work!
Exercise 4: 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. A lovely way to look after your back before the backless tops and open-back dresses come out this summer!
The body cream that hydrates and helps firm the skin
- Kigeline & Fenugreek, two plant-based actives at the heart of the formula
- Hydrates the skin and helps strengthen its firmness on targeted areas
- Melting texture: it absorbs quickly, with no residue or greasy film
Exercise 5: Donkey kicks
What about the lower back? To target 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) to gently work the lower back and glutes. If you suffer from lower back pain or sciatica, check with your GP before you start.
Exercise 6: 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 a gentle way to work the lower back!
Exercise 7: 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 works 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 8: 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!
Resistance band back workout: how to structure your session
These 8 resistance band back exercises combine two types of work. The strengthening exercises (trapezius workout, posture strengthening, donkey kicks, glute bridge, lower back and glutes, chest opening) target the upper, middle and lower back. Exercises No. 2 and No. 4, on the other hand, are resistance band stretches that focus on the back, the shoulders and opening up the chest.
For a full resistance band back workout, you can alternate between the two: a few strengthening exercises, then a stretch. Stick to the number of sets given for each exercise and follow the instructions step by step, moving slowly and without forcing.
Frequently asked questions
Which exercises help strengthen the lower back?
To target the lower back, this article suggests three resistance band exercises: donkey kicks (exercise No. 5), the glute bridge (No. 6) and the face-down lower back and glutes exercise (No. 7). They also work the glutes and core. If you have lower back pain, check with your GP first.
Can I do these exercises if I have back pain?
If you have back pain, whether it’s neck pain, lumbago or sciatica, speak to your GP or another medical professional before you start. They can advise you on which movements suit your situation.
Can I do these exercises standing up?
Some of them, yes: the trapezius workout (No. 1) can be done standing or kneeling, and the chest opening (No. 8) is done standing. The other exercises are done on the floor, whether seated, lying down or on all fours, so an exercise mat will make your session more comfortable.
Useful categories: Slimming by Body Area, Weight Management.
To go further, explore the Cellublue shop: our body care products.
