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Fit&Well reports that trainer Anneli Marinovich recommends three resistance-band exercises—pull-aparts, glute bridges and bird dogs—as a short routine to strengthen muscles supporting the back. The report says people should consult a health professional before trying exercises for back pain; it does not establish that the routine prevents or treats pain.
Fit&Well has reported a three-exercise resistance-band routine from personal trainer and menopause coach Anneli Marinovich, who says it is designed to strengthen the core and muscles supporting the lower back. The routine includes band pull-aparts, banded glute bridges and bird dogs, but the report cautions that people with back pain should consult a health professional before starting new exercises.
Marinovich describes the workout as a 10-minute routine for people seeking to move with less stiffness and maintain physical independence. Those are her stated aims, not evidence that the exercises will prevent or relieve pain for every person. The source does not cite clinical research testing this specific sequence.
The suggested equipment is a long loop resistance band and, ideally, a short loop band; the report says the long band can be doubled if needed. It prescribes three rounds, with 45 seconds of rest between rounds. The movements are presented as strength exercises for the back, glutes and stabilising muscles rather than as a diagnosis or treatment plan.
For the pull-apart, hold the long band at chest height with arms relatively straight, draw the hands apart by squeezing the shoulder blades, pause, then return slowly. The glute bridge is done on the floor with knees bent and a short band above them: brace gently, press through the heels to lift the hips, keep the knees pressing outward, then lower with control. The bird dog starts on hands and knees; extend one arm and the opposite leg while keeping the spine steady, pause, and switch sides. The listed repetitions are 10 pull-aparts, 10 bridges and five bird dogs per side.
A Short Routine, Not a Pain Cure
Lower-back discomfort can interfere with daily activities, and the Fit&Well report says it becomes more common with age. The routine offers readers a specific, low-equipment set of movements that may be discussed with a clinician or physical therapist as part of an appropriate strength program.
Its practical value is the emphasis on muscles around the trunk and hips, which Marinovich calls the “posterior armour.” However, the article does not show that completing these moves will keep pain away, prevent falls or produce the same outcome for all older adults. Pain has different causes, and an exercise that feels manageable for one person may not suit another. The source’s recommendation to seek professional advice matters more than treating the routine as a universal prescription.
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How the Three Moves Are Framed
Marinovich is identified by Fit&Well as a personal trainer and menopause coach and host of the podcast “Mind and Muscle Beyond 40.” She frames the sequence as a shift away from abdominal exercises focused on appearance and toward the back, glutes and deep stabilisers. That description is her coaching rationale, not an independently verified finding presented in the report.
The exercises combine upper-body band work, hip extension and a balance-focused movement. The report gives basic instructions and repetition counts, but does not provide a tailored progression, modifications for particular conditions or a clinical assessment. It also advises consulting a health professional about back pain before trying a new exercise routine.
“It moves away from aesthetic-driven abdominal work and focuses on the ‘posterior armour’—the back, glutes and deep stabilisers that keep you standing tall and moving safely.”
— Anneli Marinovich, as quoted by Fit&Well
Who Should Try the Routine?
The source does not state when the report was published, provide clinical trial results for this exact workout or identify which causes of back pain it may suit. It is also unclear whether the stated 10-minute duration includes the prescribed rest periods and setup time. The report gives no individualized guidance for people with existing injuries, limited mobility or symptoms that worsen during movement.
Marinovich’s descriptions of reducing discomfort, supporting independence and aiding balance are attributed coaching claims. They should not be read as confirmed medical outcomes. Anyone with back pain should ask a doctor or physical therapist whether these movements are appropriate and stop if an exercise causes concerning or worsening symptoms.
Seek Advice Before Starting
The report does not announce a study, clinical guideline or follow-up evaluation. For readers considering the sequence, the next step is to consult a doctor or physical therapist about the source and severity of their back pain and whether these exercises, repetitions and band resistance are suitable. A clinician can suggest modifications or a different plan where needed.
If a health professional approves the routine, the source’s instructions are to complete the three movements for the stated repetitions and take 45 seconds of rest between each of three rounds. The report provides no schedule for repeating the workout or plan for increasing resistance, so those details should be guided by individual capacity and professional advice.
Key Questions
Which three exercises are in the routine?
The routine lists resistance-band pull-aparts, banded glute bridges and bird dogs. The source presents them as exercises for the upper back, glutes and muscles that stabilise the trunk.
How many repetitions does the report recommend?
It lists 10 pull-aparts, 10 glute bridges and five bird dogs per side. The full sequence is prescribed for three rounds, with 45 seconds of rest between rounds.
Does the routine guarantee lower-back pain relief?
No. Fit&Well reports Marinovich’s aims and explanations, but does not cite evidence that this specific routine prevents or treats pain. Results and suitability may differ by person and by the cause of the pain.
Should someone with back pain try these exercises?
The report advises consulting a health professional before trying new exercises for back pain. A doctor or physical therapist can help determine whether these movements are suitable for an individual’s symptoms and circumstances.
Source: fitandwell.com
