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Build Back Strength Gently: Resistance Bands for Back Pain

  • Dr Senadheera
  • Jun 25
  • 6 min read

Updated: Jul 2



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Why Resistance Bands Deserve a Spot in Your Recovery Plan


If you live with back pain — whether it flares after injury, long hours at a desk, or the physical demands of everyday life — finding a strength routine that feels safe and sustainable can be tough. That’s where resistance bands come in.


These stretchy tools are more than just a gym alternative. They're evidence-backed, versatile, affordable, and portable. For many women, they become a go-to companion in recovery and long-term management.

“Resistance band exercises use controlled and natural force, offering strength without excessive stress on the joints or spine.” [1]

What the Research Shows


A growing body of evidence supports resistance bands as a tool for preventing and managing back pain. One recent meta-analysis found improvements in pain, flexibility, and functional outcomes when band-based exercises were integrated into movement routines for people with chronic low back pain [2].

“Muscle activation with resistance bands is actually not that different from lifting weights, but it can be a more comfortable way to build muscle tissue.” [3]

Why Resistance Bands Work So Well


Resistance bands:

  • Provide continuous, controlled tension

  • Can be adapted to any fitness level — even during flare-ups

  • Feel less intimidating than weights or machines

  • Support the body through a full range of motion

  • Lower the risk of re-aggravating pain or injury


They’re especially helpful for:

  • People returning from injury

  • Those with chronic or persistent pain

  • Beginners to strength training

  • Anyone without access to a gym


Safety Note: If you’re in a flare-up or experiencing increased discomfort, pause or modify exercises. Opt for smaller movements, fewer repetitions, or simply focus on breathing and gentle stretches. Avoid exercising through sharp, shooting, or escalating pain — these are signs your body needs rest or professional input.



After a Flare: Safe Steps Forward


During pain spikes or spasms, your usual exercise routine may not feel right for you. Resistance bands allow you to reintroduce gentle movement, which helps support your muscles, mood, and mobility.


As your strength improves, consider progressing to the next band level. A good sign you’re ready? If your muscles feel barely challenged at the end of a set, you may benefit from increasing resistance.


Band Progression Tip: Most sets come in different colours indicating levels of resistance — often green (light), medium (blue or red), and strong (black or grey). Start with a light band and work up gradually.

In time, you might also explore light dumbbells (as little as 2–3kg) to reinforce support for your spine, hips, and shoulders. As your strength and confidence grow, the broader aim is to progress to heavier dumbbells while managing symptoms effectively.



Recommended Tools

If you're ready to start building strength gently, the right tools can make all the difference. Here are our top picks — all beginner-friendly and trusted by physiotherapists.


Resistance Bands Set

Ideal for a range of movements — from clamshells to standing rows — these bands come in multiple resistance levels (light, medium, strong) to help you progress gradually. Start with the lightest band and build up as your confidence and control improve.


Use for: Shoulder bridges, bicep curls, seated rows, clamshells.



Fabric Mini Bands (Non-Slip)

Fabric Mini Bands (Non-Slip)

Great for pelvic stability and lower body strength without rolling or snapping. These fabric bands are especially helpful during flare-up recovery or when seated.

Use for: Clamshells, bridges, standing leg work.


Light Dumbbells (2–3kg)

Once you’ve built a foundation with resistance bands, light dumbbells can help you continue progressing your strength safely. A pair of 2–3kg dumbbells offers just enough resistance to challenge the muscles supporting your back, hips, and shoulders without overwhelming your system.


Use for: Shoulder presses, bicep curls, bent-over rows, arm raises.




We only recommend tools we've tested and believe in.

As an Amazon Associate, MamaGotBack earns from qualifying purchases — at no extra cost to you. These links help support the ongoing work to provide women with trusted, compassionate back pain guidance.



How to Integrate Them Into Your Day


No gym? No problem. Resistance bands are designed to meet you where you are — even if that's your sofa or office chair.


You can:

  • Use them while watching TV

  • Add them to your morning stretch routine

  • Keep one at your desk or in your bag for short breaks

  • Do a few reps while the kettle’s boiling or bath is running


This isn’t about pushing through pain. It’s about restoring movement in a way that respects your body and scales with your recovery.


Suggested Resistance Band Exercises


These exercises are designed for recovery, re-conditioning, and everyday strength. They're not a cure — but they can support confidence, mobility, and stability.


Start with 5–10 reps and build up to 2–3 sets. Prioritise control over speed. Slow, steady breathing helps.


Lying Down Exercises:

  • Shoulder Bridge – Lie on your back with knees bent and feet flat. Hold the resistance band across your hips or loop it above your knees. Press through your heels to lift your hips into a straight line from shoulders to knees. Pause, then lower slowly.

  • Controlled Roll-Up – Sit tall with legs extended and the band looped around your feet. Hold the ends with both hands. Slowly roll your spine down to the floor, engaging your core. Then roll back up to seated, keeping your arms straight throughout.

  • Seated Row – Sit with legs extended, band looped around your feet. Hold the ends, sit tall, and pull your elbows back alongside your body. Squeeze your shoulder blades together, then return slowly.

  • Banded Dead Bug – Lie on your back with a looped band around one foot and held in the opposite hand. Keep your spine neutral and extend the banded leg while pressing the opposite hand into the floor. Return and switch sides.

  • Clamshells – Lie on your side with knees bent and a looped band above your knees. Keep your feet together and hips stacked. Lift the top knee slowly, then lower with control. Repeat on both sides.


Standing or Seated Exercises:

  • “Dumb Waiter” Arm Raise – Hold the band with palms up and elbows tucked. Pull your hands apart to engage the shoulders.

  • Bicep Curl – Stand on the band and curl your hands toward your shoulders. Keep your elbows tucked in. Lower with control.

  • Tricep Extension – Extend one arm overhead with the band anchored below. Keep the elbow near your ear. Switch sides.

  • Shoulder Press – Stand or sit on the band with handles at shoulder height. Engage your core and press your arms overhead until fully extended. Avoid leaning back. Lower with control.

  • Standing Back Fly – Stand tall with a looped band held in both hands, arms extended forward at shoulder height. Keeping elbows slightly bent, open your arms out to the sides, squeezing your shoulder blades together. Return slowly with control.

  • Bent-Over Row – Stand on the band, hinge at the hips, and pull the handles toward your waist. Squeeze your shoulder blades, then lower with control.


Smart Form Tips

  • Let elbows lead, not hands — this helps activate the correct muscles.

  • Move with control — speed isn’t the goal.

  • Use your full range — slow, full motion helps avoid strain.

  • Mind your posture — especially when standing or increasing resistance.


It’s recommended to consult a physiotherapist before starting a new routine — especially if you have complex symptoms, nerve involvement, or are recovering from surgery. They can help tailor movements to your needs and adjust your plan if symptoms change.



Final Thoughts


Strength is key to stability. Resistance bands provide a gentle, empowering way to rebuild that strength — especially on days when back pain has you moving differently.


These tools meet you where you are, grow with you, and support consistent, sustainable progress. Whether you're recovering from a flare, returning after time off, or just starting out — they’re a solid place to begin.



Let's hear from you!


What’s your biggest barrier to strength training with back pain?

  • I’m unsure what exercises are safe

  • Flare-ups knock me off track

  • I don’t have the energy or time

  • I’m not sure how to get started




References

  1. Chen Y, Liu Y, et al. Effects of elastic resistance band training on musculoskeletal health: A systematic review. J Back Musculoskelet Rehabil. 2022;35(1):55–63.

  2. Kim SY, Lee SM, et al. The effect of elastic band resistance exercise on pain and function in patients with chronic low back pain: A meta-analysis. Medicine (Baltimore). 2022;101(1):e28532.

  3. Oliveira CB, Maher CG, et al. Physical activity and exercise for chronic non-specific low back pain: A systematic review and meta-analysis of controlled trials. Br J Sports Med. 2018;52(10):623–63.

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