Back stretches for active oldfarts
A collection of back stretches that can keep an oldfart’s ageing back comfortable to allow the pursuit of vigorous outdoor activities such as backcountry skiing, Alpine bushwalking and dreaded farm work.
For many years, I had chronic lower back discomfort that needed Chiropractic manipulation at a six-week intervals to stay comfortable. Even then, the visits were often more frequent to relieve the discomfort. I have found that a collection of simple daily stretches has made such Chiropractic intervention unnecessary.
I am not suggesting that my back problem is cured as we all know that spinal degeneration is irreversible and progresses with age. However, I do know that I can live a very active life that is largely free of back pain and the need for incessant visits for pain relief.
The tools for such exercises can always be carried with; my ski bag, overnight backpack, yacht or camping gear, wherever I go. “These exercise tools weigh and cost nothing and occupy no volume in my backpack because they are carried in my mind and I share them with you.”
I am no expert on the causes of back pain, but I speculate that my Corrective stretches exercises bring pain relief by activating spinal disks so that they plump up and reduce the pinching of nerves as described in The Back Sufferers’ Bible by Sarah Keys. The second set of Routine daily stretches probably strengthens the core muscles that support the spinal column and protect it from damage during an active life.
“Anyway, the exercises have worked well for me for over 14 years and they may help some of you, especially if you are oldfarts who wish to continue to do many of the pleasurable activities that were cultivated as a carefree youth.”
I describe my stretches or exercises in three parts. The first is what I consider to be Corrective stretches to deal with acute back pain. The second is Recovery stretches which should always be done to ease down after the Corrective stretches. The inspiration for these came from the Back Sufferers’ Bible.
The third set of Regular daily stretches has been cobbled together from a variety of sources (described later).
“For me, this daily routine is usually so effective that I seldom need to go back to the Corrective stretches, but it is nice to carry them in my kitbag wherever I go. I have never needed to return to the Chiropractor for back pain relief. Hopefully, I will never need to go to the surgeon for a spinal fusion as some of my contemporaries have done.”
Corrective stretching exercises for acute back pain
These stretches are done on the back on a grass lawn, carpeted floor, beach, camping mat or even a bed. I use these exercises to help to correct ‘a bad back’ when for example I have done some silly damage. It can be from a bad sitting posture, improper heavy lifting, carrying an overnight backpack, skiing too much or sitting driving a car for too many hours.
For me, when I first started these stretches they became a substitute for frequent visits to the Chiropractor for back pain relief. Then when I took on the regular daily stretch exercises, even the corrective ones were seldom needed. “It means that I heal and strengthen myself instead of someone else relieving the symptoms.”
The block stretch
Lay flat on the back with arms stretched out behind your head and legs together and stretched out straight. Arch the back so that a block can be placed under the sacrum. Relax on the block while stretching the arms & fingers and legs and toes along the floor.
Hold this position for 60 seconds, allowing the spine to relax downwards. Gently arch your back to remove the block and gently lower your back to the floor. Always follow up this stretch with 12 reps of both recovery back stretches as described above before attempting to get up.
Back arch stretch
Lay flat on your back with knees bent and feet as close as possible to the buttocks with arms relaxed outwards from the body. Using the stomach and back muscles, arch the back so that there is a straight line made between your ankles, hips and shoulders. Keep your knees together. Hold this position for 60 seconds. Then gently lower your back onto the floor. Always follow up this stretch with 12 reps of both Recovery back stretches as described below before attempting to get up.
Recovery back stretches
Pulling the knees to the chest
With your legs lifted up into the ‘chair sitting position’ (on your back) and with your legs kept together, pull your knees to your chest using your arms with your hands grasping around the side of your knees. (12 reps)
Lifting the knees to the chest
With your legs lifted up into the ‘chair sitting position’ (on your back) with hands behind the head and with legs crossed at the ankles, lift the knees toward the chest using your stomach and back muscles. (12 reps)
These Recovery stretches should be used every time before getting up off the floor after both the Block stretch and the Arch stretch. “Excuse the pun, but they are Key to safely implementing the other stretches.”
Regular daily back stretches for disk health and strength of muscles that support the spine
The origin of these daily stretch exercises
This cobbled-together set of stretches is my daily exercise routine which helps to keep my back in good shape. The collection of stretches starts with my Initial roll-down stretches. They come from a Pilates origin. “I think my particular implementation of the roll-down would probably receive scorn from my past Pilate instructors for being too hurried and not mindful enough!”
The Shoulder rolls are from the Royal Canadian Air Force 5BX exercises from my youth. I can’t remember where the Overhead arm stretches came from. (Maybe from where the sun don’t shine?) But I do remember using them to correct a stiff shoulder joint after an out-of-control skier ran into my shoulder and left me with restricted shoulder flexibility.
The Back twists came from my attempts to mimic the twisting Chiropractic manipulation that I found most beneficial from my many visits to the Chiropractor.
The Cross punching (twist) came from Telemark skiing lessons where we were encouraged to reverse our body rotation to keep our shoulders facing down the fall-line of the ski slope during each Telemark turn. I noticed that it too could give that characteristic manipulative back crunch.
Lastly, the Final roll-down was inspired by my multiple Pilates instructors. Invariably, at the end of each class, they would point out to the whole class the improvement in the depth of our roll-downs between the initial ones and the final ones. The intervening torture and contortions (and humiliation for me as the only ‘bloke’ in the class of women) were then acclaimed as the irrefutable cause of the improvement.
“However, in the intervening days, between classes, I found that a big and unspeakably quick set of 20 roll-downs got most of the benefits of that tediously long class. It could be done in a fraction of the time during my shower every day. As a bonus, the benefits could be achieved without the intervening torture, humiliation, and disdain (probably imagined) of many of those women!”
All these Routine daily stretch exercises are done in the standing position. I usually do them during my daily shower, although they can be done anywhere on a flat surface. Unfortunately, my DIY backpacking soft bottle shower does not run long enough to do the stretch routine while out on adventures. I consider this second group of daily exercises to be for improved disk health and muscle strength to support and protect the spine. In my experience, when done daily, they almost eliminate the need for the above Corrective stretching exercises.
“While skiing in Japan we were waiting for a maxi-taxi to take us to our next ski resort. In our hurry to catch the taxi, I missed my stretching exercises and so I decided to quietly do them in the hotel lobby while waiting for the taxi. A freezing wind would howl through the door every time a guest walked in. When I finished the stretches, a usually polite Japanese couple lined up their three children in front of them and they all gave me a round of applause. I think they thought that my stretches were part of the floor show that greets the newly arrived guests. Or maybe they thought that it was commendable that a silly oldfart could stretch so much? Who knows?”
Anyway, the hot water running down my back makes it easier to get started. Also, for the roll-downs, I ease into the repetitions as my muscles stretch, allowing me to comfortably go down deeper.
(A) Initial roll-downs. Set your feet parallel to one another and at shoulder width while allowing the legs to bend a little at the knees. Let your arms hang down at your sides. Roll gently forward then downward to reach as close as is comfortable to floor level with your hands. Hold this position for a moment and then return to the up position. Repeat this roll 12-20 times. For me, after the first few repetitions, the target depth of the roll-down becomes much easier to achieve.
(B) Shoulder rolls. With your feet and legs set as in the above exercise, dip one shoulder/arm down as far as it will comfortably go while allowing the other side to lift up. I usually touch a part of my knee to check that the roll is deep enough and is done evenly on both sides. Repeat these rolls 12-20 times.
(C) Overhead arm stretches. With the same foot stance as above, lift your hands to navel level and cross your thumbs and hold them together while stretching your arms straight up above one shoulder with all fingers stretched skywards. With thumbs left linked, lower the hands to the navel and then stretch your arms and fingers above the other shoulder. Repeat these stretches 12-20 times.
(D) Back twists. Maintaining the above foot stance. Fold your arms across your chest and place each thumb into the opposing armpit. Rotate the shoulders and body as far as is comfortably possible to the right. Then rotate to the left. Repeat the twist 12-20 times. “This twisting often causes the spine to make a popping sound that is very similar to the ones I heard while being manipulated by the Chiropractor and it usually heralded the temporary relief of my back pain.”
(E) Cross punching. Maintain the foot stance. With elbows bent at right angles punch the right hand/arm to the left, allowing the body to twist to the left as far as is comfortable. Then punch the left hand/arm to the right. Repeat the punch 4 times. This twisting exercise is a little stronger than the above one and sometimes will cause a back pop when the previous one does not.
(F) Final roll downs. This starts as for the initial roll down but it usually can go comfortably deeper (after all the prior stretching) and can be comfortably held down for a couple of seconds (rather than just touching down). Repeat the roll down 4 times.
Note: The roll-down depth will be different according to your exercise journey and your starting point, but progress is almost certain with persistence. I find that within any session the roll-downs get deeper and easier. Similarly, they get deeper and easier after months and years of repeat daily sessions.
If my words don’t adequately describe the stretching exercises, then this little video of oldfart stretches may help. “And no, it is not recorded in my shower!”
A crappy indicator of the need for more back stretches
For me, the early signs of a developing ‘bad back’ is a reduced ability to comfortably twist my body. Consequently for me, one of the most noticeable daily markers of an oncoming bad back is my inability to twist my body to wipe my bottom effectively after my morning pooh. So here is a little ode to lighten things up:
A bad back on the toilet is just no fun, Exposing that which shines no sun, Release that big burden, of bodily trash, Hopefully avoiding an even bigger splash, But can’t even twist enough to wipe your own bum.
Such warning signs could indicate that it is time to redouble your regular stretches or go back to including corrective stretches.
Discussion and conclusion
Back injuries can upset my normal roll-down depth, but continuing with a comfortable routine returns my deep roll-downs within a few days. Above all else, don’t give up and let your body tell you what is comfortable to do and keep those stretches going at it at whatever level. Then soak up the back comfort benefits.
The first set of stretching exercises can relieve acute back pain. The second set of stretches protects you when getting up from the first ones. The third ones act to prevent both the severity and the frequency of the reoccurrence of the pain. Importantly, these simple stretching exercises can be done quickly at any time or place. For me, the reward is a continued active life with pleasures that provide a strong incentive to keep up with the stretching routine. Even with my 20-rep routine, it only takes about 3-4 minutes.
As with any serious health issues always consult with your doctor or health care advisor before cautiously doing these exercises. However, also trust your body to tell you if it is beneficial and not harmful. Start with gentle stretches and low replications. Then gently build up the extent of stretching and the replication as it feels comfortable and beneficial for you.
Tim
