Resistance Band Moves for an Injured Back

When using exercise bands to aid recovery from a back injury, there are various areas that you can target, such as your lower back, your lats, and your upper back and shoulders. Here are a few exercises you can do to help with a bad back:

Lower Back

A strong lower back provides a stable structure for your spine.

  • Deadlift - keep your arms straight
  • Bird dog - keep your back straight
  • Bridge - keep your knees in line with your feet


Strengthening your lats is important as it is the biggest muscle in your back and supports the overall health of your back muscles, posture and alignment. 

  • Straight arm pulldown - keep your arms and back straight and your shoulders down
  • Bent-over rows - keep your neck and back straight and engage your core

Upper Back and Shoulders

Your shoulder joint is the most vulnerable in your back and strengthening it is super beneficial for posture.

  • Pull apart - keep your shoulders down to avoid neck tension
  • Upright row - keep your elbows high and your torso long
  • Side raises - keep your arms straight and focus on lifting your elbows up

The above exercises should help relieve back pain, but be sure to execute them carefully, consistently and in good form. Watching yourself train in a mirror is a good way to maintain correct posture. [1] You can incorporate these exercises into your resistance band training routine and they can easily be done in the comfort of your own home or with a trainer. 


This article should not be used in lieu of advice from a medical professional and always be sure to consult your physician before embarking on any fitness program.