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Aside from birds, kangaroos and kangaroo mice, humans share bipedalism (the ability to walk only on their two rear limbs) with few other animals. This ability gives us some advantages such as leaving our arms free to manipulate objects in our environment.
But human bipedalism has some disadvantages as well. One of these is back pain. As high as ninety percent of adults will suffer from back pain at some point in their lives. Keep reading to learn about how to avoid this bothersome back pain.
There are many causes and triggers for back pain. One common trigger is improper lifting of heavy objects. And improperly lifting a heavily-loaded backpack to one’s back can be one of those triggers. Similarly, carrying a heavy backpack over long distances can also produce pain in one’s back, especially the lower back.
Here are some tips for backpackers to help avoid and cope with back pain.
1. Pre-conditioning: Get your back in shape before your backpacking trip. There are many things you can do. These include back-strengthening and back-stretching exercises.
Regular daily exercise will also help as will the avoidance of sitting for long periods of time.
2. Shorter trips: If you are prone to having back pain from time to time, avoid long backpacking trips that require lots of heavy gear. Do shorter trips instead.
3. Lighter backpack: Start or continue practicing light backpacking. Every ounce of reduction in backpack weight will contribute significantly to the reduction of the risk of back pain. There are many ways to lighten what you carry on your back. One is leaving home what you don’t absolutely need. Another is buying and using lighter gear. Yet another is finding multiple uses for items that so you can leave some behind.
4. Lifting your backpack correctly: Here are the steps: 1) Plant one foot (we’ll use the left as an example) firmly on an object like a rock or small log. 2) Slide your backpack up to your left knee by the shoulder straps. 3) Put your left arm into the left shoulder strap. 4) While leaning slightly forward, let your backpack pivot slowly around to your back. 5) Slip your right arm into the right shoulder strap. 6) Adjust your backpack and all straps.
Make sure this maneuver is done slowly and with no swinging or swaying.
5. Trekking poles: These nifty pieces of gear have been shown to reduce the weight on your back and hips by up to twenty percent. They can also help stabilize your gait over rough terrain, reducing side-to-side swaying that can put your back under potentially painful stress.
6. Proper stretching: There are a number of back stretches recommended by professionals. Here’s one that works really well before starting down a trail.
With your left foot about six inches back and your right foot toe-to-heel behind the left one, place your hands on a vertical object like a tree, post or wall at shoulder level. Let your body sag slowly forward increasing the natural curve of your lower back. Then let it twist slowly towards the left. Do not bounce! Reverse your feet and do the same maneuver with a slow twist to the right. Notice the emphasis on slowness.
Make sure you do this stretch without a pack on your back. And, I repeat. Do not bounce.
You can repeat this stretch as many times as you like during the day.
Your pack isn’t called a “backpack” for nothin’. Your back plays a major role in carrying it. Following these backpacking tips and you will go a long way to keeping your back in shape and avoiding back pain on the trail.
by Richard Davidian, Ph.D.
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Exercise is more effective than pain medication in relieving back pain according to a new study. Not to mention chiropractic care can help as well. You don’t have to go with over the counter medication to relieve back pain if you would rather do it naturally. Here is an article that talks about relieving back pain without medication…
Thank you for the tips.
I really learned a lot from it.
Now I know why I always experience back pains when backpacking.
It is my method that is wrong.
I am really thankful to you.
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