6 must-try resistance band exercises for women to get rid of back pain

If sitting for long hours puts strain on your back, why not try to perform these resistance band back exercises that can help you get rid of back pain?
back exercises for women
Try these back exercises for women to improve your fitness. Image courtesy: Adobe Stock.
Shruti Bhattacharya Published: 16 Mar 2024, 07:30 pm IST
  • 191
Inputs from

Resistance band exercises are a great option for people who want a strong and toned back. They not only help improve your posture but also ease discomfort. Resistance bands come in different lengths and thickness, and are lightweight and portable. Some bands are made of a single rubber piece, while others are shaped like a circle or loop. Many of us have jobs that require us to sit for extended periods, which can put a lot of strain on our back muscles, and performing resistance band exercises may help! These muscles are crucial for maintaining good posture and providing spinal support. Additionally, having strong back muscles can improve your overall appearance. So, don’t waste any more time and start incorporating these simple resistance band workouts into your routine to get a sculpted and firm back.

6 best resistance band back exercises that every woman should know

Here’s a list of the best resistance band back exercises as explained by the fitness instructor, Yash Agarwal.

1. Bent-over rows

  • Step 1: Stand on the resistance band with toes shoulder-width apart.
  • Step 2: Hold the band on both ends with a tight grip.
  • Step 3: Bend your knees slightly and hinge forward at the hips, keeping your lower back straight.
  • Step 4: Pull the handles in the direction of your lower ribs, squeezing your shoulder blades together.
  • Step 5: Slowly go back to the starting role and repeat for a few repetitions (reps).

Also Read: 4 upper back exercises you can do without weights

2. Lat pulldowns

  • Step 1: Connect the resistance band to an anchor point (tie it to something stable).
  • Step 2: Kneel or stand facing the anchor point and hold the band with an overhand grip.
  • Step 3: Pull the band down toward your chest, keeping your elbows close to your frame.
  • Step 4: Pause in short at the bottom, then slowly go back to the starting position.
  • Step 5: Repeat for desired reps.
back exercises for women
Try these resistance band back exercises for women and alleviate the discomfort. Image courtesy: Adobe Stock.

3. Reverse fly

  • Step 1: Stand on the resistance band with 1 foot hip-width apart.
  • Step 2: Preserve the handles of the band with arms facing each other.
  • Step 3: To retain your posture, raise your arms out to a position where your arms are parallel to the floor.
  • Step 4: Squeeze your shoulder blades when you do this.
  • Step 5: Slowly lower the handles back to the starting position and repeat.

Also Read: Resistance band workout for women over 40: Beginner level exercises to build muscle

4. Deadlifts

  • Step 1: Stand on the resistance band with feet shoulder-width apart.
  • Step 2: Hold the handles with hands facing your thighs.
  • Step 3: Hinge at your hips and bend your knees slightly, keeping you again instantly.
  • Step 4: Push through your heels and straighten your hips and knees to get up, squeezing your glutes at the pinnacle.
  • Step 5: Slowly go back to the beginning position and repeat.

5. Superman

  • Step 1: Lie on the floor with your face down and the resistance band looped around your ankles.
  • Step 2: Bring your palms closer and raise your chest, fingers, and legs off the ground concurrently.
  • Step 3: Maintain the pose for a few seconds, while squeezing your glutes.
  • Step 4: Slowly go back to the initial position and repeat for preferred reps.

6. Seated row

  • Step 1: Sit down on the ground together with your legs extended and loop the resistance band around your feet.
  • Step 2: Hold the handles with an overhand grip.
  • Step 3: Pull the band toward your stomach, squeezing your shoulder blades together.
  • Step 4: Slowly take your lower back to the starting function and repeat.
back exercises for women
Do these back exercises for women and improve your fitness. Image courtesy: Adobe Stock.

Are there any side effects of resistance band back exercises for women?

  • Accidents may occur if the right shape is not maintained.
  • Capacity for muscle traces if resistance is just too high.
  • Risk of snapping or breaking muscles if bands are wiped out or overstretched.
  • Muscle imbalances may occur if sporting events are not completed bilaterally.
  •  A person may experience discomfort or inflammation if bands are not anchored or secured properly.

  • 191
About the Author

Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More

Next Story