Thera-Band Exercises For Lower Back Pain Relief

Dedicated readers of our blog are likely well aware by now of all the awesome products we have been covering in hopes of alleviated the symptoms associated with Anterior Pelvic Tilt. Today we are going to share with you something a lot different, but also very effective – the Thera-Band. This product is so effective we decided to give it it’s on specialized article! Read on to learn how the Thera-Band can help provide back pain relief!

The Thera-Band is a resistive exercise band, offering users several different, color coded levels of resistance. If one uses the Thera-Band properly, they will utilize exercises that provide both negative and positive force on the muscles. This will help them improve their range of motion and strength, while also inspiring cooperation between the various muscle groups.

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Most exercises are body weight or weighted push-pull exercises. These exercises focus on the large, external muscles and are easy to engage physically. But when properly utilizing the resistance of the Thera-Band, users will be target the development of much deeper muscle tissues. We will now explain a few Thera-Band exercises that should prove very useful in soothing lower back pain.

Before we get started, I’d like to note that one of the best reasons to start using a Thera-Band is the cost efficiency. This helpful tool can run for less than $20 if you know where to look online!

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Abs and Back

Trunk Curl-up

Thera-Band Trunk Curl-Up

– Attach the ends of the Thera-Band securely to a stationary object, low to the ground.
– Lie on your back with your knees bent and hold each end of the bands in your hands. Remember to keep your arms in front and your elbows straight.
– Keeping your hands close together, curl the trunk upwards and lift your shoulder blades up from the floor.
– Hold and lower yourself back to the floor slowly, exhaling on your descent.

Trunk Twist

Thera-Band Trunk Twist

– Attach the Thera-Band to a secure object about at waist level.
– Sit firmly in a chair.
– Hold the Thera-Band firmly in both hands, about at the navel.
– Twist away carefully from the elastic.
– Carefully return and then repeat the exercise in the opposite direction.

Back Extension*

Thera-Band Back Extension

– Attach the Thera-Band to a secure object around shoulder level whilst sitting on a stool.
– Grasp the Thera-Band tightly in your hands and hold it up against your chest.
– Pull backward, straightening the trunk.
– Slowly return to the starting position and repeat.

Lower Abdominal Crunch

Thera-Band Lower Abs Crunch

– Lie on your back with your knees and hips flexed. Carefully stretch the Thera-Band over your knees and cross it underneath.
– Hold each end of the Thera-Band firmly in your hands and proceed to place your arms at both sides, keeping your elbows straight.
– Lift your knees upward, and slowly lift your hips off the floor.
– Hold this position and slowly return to the starting point, exhaling during the descent.

Side Bend

Thera-Band Side Bend

– Stand upright and hold the Thera-Band in your right hand. Secure the other end of the Thera-Band under your right foot.
– Carefully bend to the left while maintaining the straightness of your elbow.
– Slowly return to the starting position, then repeat.
– Repeat this action on the left side of the body.

Hips

Hip Extension

Thera-Band Hip Extension

– Attach the Thera-Band to a secure object at around ankle level.
– Loop the Thera-Band around your ankle.
– Stand straight, and face towards the object.
– Extend your leg backwards, keeping your knee straight for the duration of the movement.
– Slowly return to the start position, and repeat exercise with the other leg.

Hip Abduction

Thera-Band Hip Abduction

– Attach your Thera-Band to a secure object at ankle level.
– Stand with your chosen leg away as shown.
– Whilst maintaining the straightness of your knee, pull away and move your leg outward.
– Slowly return to the starting position, and then repeat for the other leg.

Hip Adduction

Thera-Band Hip Adduction

– Attach the Thera-band to a secure object at ankle level.
– While keeping your knee straight, carefully pull the desired leg inward.
– Slowly return to your starting position.
– Repeat this process with the opposite leg.

Hip Internal Rotation

Thera-Band Hip Internal Rotation

– Like the above exercises, secure the Thera-Band to a sturdy object at ankle level.
– Loop the Thera-Band around the desired ankle, and then carefully pull outward.
– Slowly and carefully return to the starting position.
– Repeat with the opposite leg.

Hip External Rotation

Thera-Band hip External Rotation

– Once again you’re going to secure the Thera-Band to a sturdy object at ankle level. (Sorry for the redundancy. But easier to remember, right?)
– Loop the Thera-Band around your ankle, as shown in the picture above.
– Pull your ankle inward, then slowly return to the starting position.
– Repeat this exercise with the other leg.