Marietta Mehanni

Boost Your Core Strength and Lower Back Health

Boost Your Core Strength and Lower Back Health with Gymstick Blog by Marietta Mehanni, Gymstick International program creator and Master Trainer

Written by Marietta

May 8, 2024

Lower back issues are a common concern for people of all fitness levels, often closely related to the health and strength of the core muscles. Explore the importance of maintaining a strong lower back and core strength while emphasizing the significance of building strength in the glute muscles and hamstrings to relieve pressure on the lower back. Gymstick, with its array of exercises, is a versatile tool that can help target the core muscles and the entire posterior muscle chain. Whether struggling with lower back pain or aiming to prevent future discomfort, this guide is tailored to all. The primary goal is to demonstrate how the versatility of Gymstick can significantly enhance your lower back strength while promoting a balanced posterior muscle chain.

Why Gymstick Is Beneficial for Core Strength 

Gymstick is a unique fitness tool designed for total body resistance training. It stands out because it provides resistance in multiple directions, unlike traditional free weights. This unique feature ensures that your core is engaged in all exercises, promoting a stable trunk position and improving joint strength and stability.

Improved Muscle Strength and Endurance

Gymstick enhances muscle strength and endurance as the resistance bands challenge your muscles in ways that free weights cannot.

  • Gymstick provides resistance in multiple directions, while free weights mainly rely on gravity’s downward force. This versatility ensures comprehensive muscle engagement.
  • Gymsticks design activates your core by challenging your trunk’s stability, enhancing core strength even during basic exercises.
  • Gymstick requires more eccentric control than free weights, enhancing pre-loading for muscle action. This helps maintain tendon integrity and reduces the risk of workout-related injuries.


Gymstick offers more than just strength training it plays a vital role in enhancing better posture. Thanks to its innovative design, Gymstick promotes optimal joint positioning, helping you maintain a more upright and balanced posture. The resistance bands provide real-time feedback on your body’s alignment, and the design encourages multi-plane movements. By working on your posture, you’re not only taking care of your lower back but also fostering better overall musculoskeletal health.

Strengthening the Whole Posterior Chain

A strong lower back and core are vital but don’t work in isolation. To support your lower back and maintain a healthy posture you must also focus on the entire posterior muscle chain. This chain includes the glute muscles and hamstrings, and when they’re strong and well-balanced, they play a crucial role in taking pressure off the lower back.

The glute muscles are often overlooked in fitness routines. However, they are essential for hip stability and lower back support. Weak glutes can lead to poor posture and lower back pain. The hamstrings, complement the glutes, providing balance to the entire posterior chain.

Let’s explore how Gymstick can assist in targeting and strengthening the whole posterior muscle chain. Below are some Gymstick exercises that you can reference for a well-rounded workout routine:

Gymstick Bridges

Lie on your back, bend your knees, add tension to your Gymstick and place your elbows on the ground with an underhand grip. Lift your hips while squeezing your glutes. This exercise effectively targets the glute muscles. Upper body movement and variations of bridges can then be added to increase the challenge of the exercise for a more advanced workout.

Gymstick Glute Bridge, Blog post for Boost Your Core Strength and Lower Back Health with Gymstick, Marietta Mehanni, gymstick resistance band exercise

Hamstring Curls

With the bands on both feet, begin in an all 4’s position, with the Gymstick secured under the hands. With one leg lifted to hip height, bend the knee and bring the heel towards the buttock. Maintain a strong foundation through your torso and lower abdominals to avoid arching the lower back. Advance this exercise by extending the opposite arm in front of the body with or without holding the Gymstick.

Gymstick hamstring curls on all 4s. blog Boost Your Core Strength and Lower Back Health with Gymstick, Marietta Mehanni, gymstick exercise

Back Extensions

Lying prone (face down) on the floor with bands on each foot and the Gymstick resting under the chest, lift and lower your chest off the ground while keeping your toes in contact with the floor. Advance to lifting your chest and feet off the ground and add a shoulder press movement by pressing the Gymstick out in front as you lift your torso.

Gymstick back extension exercise, Blog Boost Your Core Strength and Lower Back Health with Gymstick by Marietta Mehanni, Gymstick resistance band exercise

Supine Leg lowers

A great exercise for strengthening the transverse abdominus. Lying on your back and starting with your legs raised in the air, lower one leg to the ground while maintaining a straight leg with the other. This can be done with a single leg or an alternate leg lower. Many variations can be progressed from this base exercise with a double leg lower and adding an upper body movement with the Gymstick.

Gymstick Supine Leg Lower exercise, Blog Boost Your Core Strength and Lower Back Health with Gymstick by Marietta Mehanni, Gymstick resistance band exercise


By incorporating these Gymstick exercises into your routine, you’ll be on your way to strengthening your core, glutes, hamstrings, and the entire posterior muscle chain. This will alleviate pressure on your lower back, improve your posture, and support your core strength.

As you embark on your journey to better strength and lower back health connect with me on social media. Follow me on Facebook and Instagram to catch Gymstick Trio routines that you can easily adapt to your home workouts. Additionally, find information about free seminars and Gymstick courses to take your training to a new level. I’m here to support your fitness goals and keep you informed. Join the community and achieve a healthier, stronger you together.

Remember, consistency is key. Over time, you’ll experience the benefits of a well-rounded workout.

You might also like to read this article on Developing Upper Body Strength with Gymstick

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