{"id":965722,"date":"2026-11-10T19:30:13","date_gmt":"2026-11-10T19:30:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/965722\/"},"modified":"2026-11-10T19:30:13","modified_gmt":"2026-11-10T19:30:13","slug":"three-resistance-band-exercises-to-keep-lower-back-pain-at-bay-as-you-age","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/965722\/","title":{"rendered":"Three resistance band exercises to keep lower-back pain at bay as you age"},"content":{"rendered":"

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Anneli Marinovich<\/a> is a personal trainer, menopause<\/a> coach and the host of the podcast \u201c\u201cMind and Muscle Beyond 40\u201d<\/a> and she\u2019s shared a 10-minute resistance band workout<\/a> to strengthen the core and reduce lower-back pain.<\/p>\n

Latest Videos FromFit&Well<\/p>\n

\u201cThis routine is for anyone looking to move without stiffness, eliminate nagging lower back discomfort and maintain total physical independence,\u201d she says.<\/p>\n

\u201cIt moves away from aesthetic-driven abdominal work and focuses on the \u2018posterior armour\u2019\u2014 the back, glutes and deep stabilisers that keep you standing tall and moving safely.\u201d<\/p>\n

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Resistance band workout to prevent lower-back pain<\/p>\n

You\u2019ll need a long loop resistance band, and ideally a short loop resistance band (or just double up the long band).<\/p>\n

Complete three full rounds of the workout with 45 seconds of rest between each round.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

1. Resistance band pull-apart<\/p>\n

How to Do Band Pull Aparts: A Guide from Physical Therapists – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

\u201cThis instantly counters the forward desk slouch that pulls on the neck and mid-back as we age,\u201d Marinovich says.<\/p>\n

Reps: 10<\/p>\n

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.<\/p>\n

Related: I tried doing banded pull-aparts every day<\/a> to improve my posture\u2014here are my results<\/p>\n

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2. Banded glute bridge<\/p>\n

Glute Bridge w Band NEW – YouTube
\n\"Glute<\/p>\n

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\u201cA strong lower back and glute complex takes the pressure off the lumbar spine and makes standing up from a chair effortless,\u201d Marinovich says.<\/p>\n

Reps: 10<\/p>\n

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<\/p>\n

How to Do the Bird Dog Exercise: A Guide from Physical Therapists – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

\u201cThis move teaches the body to stabilise the spine against movement, which is essential for balance and fall prevention,\u201d Marinovich says.<\/p>\n

Reps: 5 each side<\/p>\n

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.Shop resistance bands<\/p>\n

TOPICS<\/p>\n


\n10-minute workouts
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