If you’re wanting to do some resistance band strength exercises for your lower back then you’re in the right place. Your back may be weak for a number of different reasons and you may be wanting to improve the strength in this area because of it. Knowing some specific exercises that focus on the lower back area is good so you can add them to your routine.

We’re using a blue theraband (X Firm) and it’s 1.5m long.

Watch the video or read more below:

Here are your Three Resistance Band Strength Exercises for Lower Back to try:


Exercise #1: Side Bend

Resistance Band Strength Exercises for Lower Back: Side Bend. This is how it should be done.

Stand in the middle of the band, holding either end – making sure you’ve got tension on the band (bend your knees and hold the band close to the ankle and then stand up, that should do it). Start standing upright and slowly side-bend to the right, before slowly returning to your start position. Focus on using your muscles in the low back area for this movement

Repeat 3 x 6 on each side.

Exercise #2: Flexion

Resistance Band Strength Exercises for Lower Back: Flexion. This is how it should be done.

Tie a knot at one end of the theraband and trap it high up in a door to anchor it. Face away from the door and hold the end of the band with your arms raised. Hinging at the hips, bring your upper body forwards slowly and then slowly return to the start position. The tighter the band then the more your muscles will be working.

Repeat 3 x 6 times.

Exercise #3: 4-Point Kneeling

Resistance Band Strength Exercises for Lower Back: 4-Point Kneeling. This is how it should be done.


You’ll need to tie a loop at the end of the band so you can put your foot in it.

Loop the band around your right foot and hold it with the left hand. Slowly straighten your right leg at the same time as raising your left arm – this will create tension on the band. Keep the body still while doing this. Aim to get the leg and arm parallel with the floor before slowly returning to the start position.

Repeat 3 x 6 times on each side.

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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


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