Back Injury Prevention for HikersBack injury prevention for hikers involves good body mechanics, a well designed and properly fitted pack, and strong back muscles. As you can see, it's a combination of what you can purchase, and what you can provide for yourself through commitment to be your strongest self. First for your purchasing power: don't wear just any old pack. A flimsy day pack cast off by your kids is not the way to go. A hand-me-down or second hand store purchase may save money in the short run, but back pain costs you time and money down the road. You need lumbar support, a snug hip belt, a chest (pectoral) strap to transfer some weight off your back, and a proper ventilation system to allow sweat evaporation in the interest of keeping your body temperature within normal ranges (especially important if you're menopausal). I'm not pushing you to buy a high-end pack, in fact I'd discourage you from paying a lot of money unless you are absolutely certain this is the pack of your dreams. Rent packs from outdoor stores, ask to borrow a friend's pack, stop women on the trail and ask how they like their packs, become a pack hound. (Which is not to suggest that you are a beagle.) How to determine if the pack you're interested in purchasing fits you? You need to try it on in front of a full length mirror, and you need to walk around with some weight in it. Much as I love the convenience of Internet shopping, I would caution you against purchasing a pack without trying it on. I know you can return it if it doesn't fit, but why waste time (not to mention environmental resources)? Find a store that seems friendly and cozy up to a salesperson who is knowledgeable about hiking. Have them suggest packs, and then be meticulous in adjusting each one until you can decide if it's a potential candidate. I put as much thought into purchasing hiking gear as I do with purchasing a car, and for much the same reason: I want hassle-free reliable performance each and every time. OK, I hope I've convinced you about investing time in finding THE pack. Now let's look at back injury prevention strategies that cost time, not money. Body mechanics are a big factor in preventing back pain. Do you ever catch a glimpse of yourself in a mirror and notice that you're hunched or stooped, or that you're holding your neck at a funny angle? Do you wake up stiff or sore in the morning because you've slept on your back or stomach? Do you always sit with your legs crossed at the knee? When you're driving, do you crane your neck forward? These are all examples of body mechanics which, over time, can give you back pain and loss of mobility. So if you add a backpack, a camera bag, and some heavy water bottles to the mix, your already-weakened back will begin to talk to you: spasms, soreness, shooting pains, loss of flexibility, and worse (herniated discs, pinched nerves...OUCH). And it's not just wearing the pack. How do you pick it up? How do you swing it over your shoulder? When you take a rest break, do you shrug off the pack and let it drop off your back? All of these motions can stress the multitude of joints in your backbone. It's important to use good body mechanics every day, but especially when you're using your backpack. As an example, let's imagine you, standing up from a nice comfy moss covered log and reaching for your backpack. Do you let your arm pull it over to you without bending your back (thereby stressing your shoulder AND your spine)? Do you lift the pack without bending your knees, and sort of throw it onto your back? Do you pivot as you hoist up the pack? These are negative examples of hiking biomechanics. So what's the proper way to put on a pack? It depends on the size and weight, to some extent. If possible, with a heavy pack try to remove the pack onto a rock or tree stump so you don't have to bend over to get it back on. Bend your knees! Work on developing upper body strength, so you can let your arms and chest control the weight of the pack until it is properly seated on your back. Reconsider every item in that pack - is the weight justified by absolute necessity? And always use and adjust the chest and hip straps, because they help distribute weight away from your lower back.
And now for the fun part of back injury prevention for hikers: getting, and keeping, strong back muscles. I know, I know: daily exercise is a real pain. But so is chronic back pain! A strong vertebral column is a fantastic gift to give yourself, particularly as you age. So how to achieve it? This depends upon your personality. Are you a social person? Maybe an exercise class, meeting a few times a week, would be the way to go. There are classes specifically targeting your core muscles - watch for ads at community centers, fitness centers, and universities. Water aerobics is a good choice if you are already experiencing knee or back pain, as it reduces the effect of gravity on your joints and provides resistance to strengthen your muscles. For those who have a more introverted nature, a home fitness routine is more appealing (ask me how I know). It's impossible to cover all of the choices you have at your disposal, but the Internet can provide you with many options. If you visit a massage therapist regularly, ask them about back strength & flexibility exercises. They deal with muscles on a regular basis, and will be familiar with the various types of back pain you might be experiencing. And speaking of the spinal column, it's held together by more than just muscles: connective tissue fibers called ligaments connect the bones, other connective tissue called fascia acts as packing and wrapping material, and we haven't even mentioned the blood and nerve supplies. So the flexible column which gives you lots of mobility is complex enough to give you pause: are you your own best friend, or your back's worst enemy? For more information on back biomechanics, back pain, and how the 2 can be addressed in order to make you a happier hiker, drop me a line. I'll send you some resources which I created from my background as a naprapath and massage therapist. A strong healthy back is a precious resource for any hiker, and I'm willing to answer any question you might have. If I don't know the answer, I'll point you to a trustworthy information source. Happy Trails! |