If you’ve been dealing with recurring lower back pain for years, you know how frustrating it can be. Simple movements like getting out of a chair or bending down can feel like a challenge. It can leave you feeling restricted and limit your ability to stay active and capable. Particularly activities involving twisting of the lower back, like; Running, Throwing and Digging can be a challenge.
But there’s good news — building rotational core strength could be a key part of your recovery. Systematically strengthening your core in rotation in an controlled environment can help you move with confidence even in the most twisty situations.
A highly effective tool to help build rotational core strength is the Exercise Band.
How to Perform Rotational Core Strengthening Exercises with an Exercise Band
Before starting this exercise, make sure you can comfortably rotate your trunk 45 degrees to the right and left without pain.
Level 1: Static Hold
- Anchor an exercise band securely at chest height.
- Hold the band with both hands and step away until there’s light tension in the band.
- Extend your arms straight out in front of you, holding the band so that it’s at a 90-degree angle to your body.
- Hold this position for 30 seconds, keeping your core braced and resisting the band’s pull.
Level 2: Eccentric Control
- Start with your arms extended straight out in front of you with tension in the band.
- Slowly bring your arms back toward the anchoring point of the exercise band, controlling the tension as the band slackens.
- Return your arms to your chest and rotate your torso to the starting position at 90 degrees to the exercise band, then straighten your arms again. Repeat for 15-20 reps.
Level 3: Concentric Tension
- Begin with your arms at your chest, holding the band with light tension.
- Extend your arms forward.
- Slowly bring your arms back toward the anchoring point of the exercise band and then return to the starting position while keeping your arms straight.
- Repeat for 15-20 reps.
Level 4: Combined Movement with Lunges
- Combine the concentric movement above with a forward or reverse lunge.
- As you step up from the lunge, with straight arms unwind your torso from a 45-degree rotation towards the anchoring point of the exercise band to end up straight in front of you.
- Repeat for 15-20 reps per side.
Progression Guidelines
- Start with the static hold. Once you can hold for 30 seconds x 3 sets, progress to the next stage.
- For the eccentric, concentric, and combined lunge variations, aim for 15-20 reps x 3 sets before progressing.
- When moving to a heavier band or increasing resistance, return to the static hold stage and build your strength up through the various levels gradually.
Safety Tips
- Maintain good form throughout the exercise — your shoulders should stay down, and your core should remain braced.
- Don’t rush — progress only when you can perform the previous step comfortably and pain-free.
- If your lower back pain worsens, pause the exercise and consult your chiropractor.
Why This Exercise Works
This exercise targets the deep core muscles that help stabilize your spine during rotation. By strengthening these muscles, you improve your body’s ability to manage twisting movements, which are essential for activities like:
- Running
- Jumping
- Throwing
- Digging and lifting
Strengthening your rotational core muscles can help to stabilise your lower back, helping you regain confidence in your movement and stay active.
Give It a Try
Incorporating this exercise into your routine can be a practical step toward improving your lower back strength and stability. Start slow, progress steadily, and enjoy the benefits of a stronger, more resilient core!