3 Tips to Backpacking Without Back Pain
The views, the sounds, and the enjoyment of the outdoors should be all that you encounter for any hiking trip you have planned. However, occasionally low back pain tends to make itself appear while you are making your way through the trails with your pack on your back. There are different variables to consider that could possibly be the reason for why you have pain on your back. Here are 3 tips to consider to prevent and/or address low back pain while you are backpacking!
ONE: PREPARE FOR YOUR TRIP
When preparing for your trip, it’s important to prepare your body for the miles you are about to put on your feet. Consider creating a plan to build up to the distance you would like to hike. This plan should take into account the weight your pack will be, the incline you will be hiking, the distance you will be hiking, altitude you’ll be hiking in, and other factors that could impact your body. Additionally, consider strengthening the extensors of your hips (gluteal muscles) and strengthening core (creating intra-abdominal pressure) because this will help prevent the extensors of your low back from wanting to take over and become tight while hiking.
TWO: UTILIZE A WAIST BELT
Choosing a backpack that has a waist belt can be helpful in preventing low back pain while you are hiking. The waist belt can be helpful in preventing the muscles of your low back from over working to support the weight of your pack. Most importantly the waist belt can be utilized as a feedback mechanism to promote intra-abdominal pressure. As you're hiking, think about breathing into the waist belt to create intra-abdominal pressure that will stabilize the low back and will be helpful in the prevention of pain.
THREE: UTILIZING POLES WHILE YOU WALK
Utilizing poles while you are hiking can be effective in relieving low back pain while you hike. The poles will be helpful to keep you upright so the extensor muscles of your low back do not have to work harder to keep you upright. Additionally, the support of the poles can be helpful in distributing your weight forward and providing stability.
These tips can be helpful in preventing low back pain! However, if you feel you need more guidance to prepare for your backpacking trip, don’t hesitate to reach out to the crew at Focus On Health so we can get you prepared for your trip!