Hiking Back Pain:
Consider these Variables

Hiking back pain: a hot (as in "ouch") topic!


I receive many types of questions about hiking pain. Here's a response to one hiker's question about post-hiking pain in the upper back and neck:


Hiking Back Pain: Consider This

"Howdy, Andrew. Glad you didn't let the "for her" part of my website deter you from asking your question! Back pain sucks, that's for sure.


My first thought would be in regards to your pack.

If it doesn't distribute the weight appropriately between your sternum (breast bone) and your pelvic area, then it's going to show up in your neck muscles and the rhomboids (between your scapulae, or shoulder blades).

Can you borrow or rent other packs, to test out this theory?

Take a look at this for some tips on how to get a good fit.


 Hiking Back Pain: What About This?

Another thought: How do you hold your head while hiking?

Your desk job could be training your neck muscles to crane forward (computer work, reading, etc.), and you are using that same pattern on the trail.

This is putting strain on your neck and upper back.

Your head is as heavy as a bowling ball, and your hard working neck and shoulder muscles will get weary if you're always tugging them out of alignment with your back.

This tends to show up more quickly when you walk, as opposed to when you sit. That explains why the pain gets your attention more quickly when you're away from your desk.

Try to stay conscious about your head/neck posture next time you hike - do you feel as if you're pulling your neck out of alignment with your torso?

Do you have a trail buddy who can watch for bad posture habits?


If you have access to a trained massage therapist, s/he could give you some feedback about the amount of tension in these muscles, and could recommend stretches for before & after hiking.

Then, of course, it's up to you to do them!


Or Maybe It's This?


One more idea: maybe your weight lifting routine needs to be re-designed.

If you're training some muscles to be stronger than others, that could give you an imbalance which shows up when you're bearing weight (as in carrying your pack).

Do you have access to a library or any anatomy books where you can see which weight lifting moves train which muscles?

Or maybe there's a personal trainer you could consult?


And I just had another thought: What are you wearing on your feet?

If there's a significant difference in heel height, or ankle support, between week day footwear and hiking boots, that could be throwing off your back muscles.

This is probably the least likely explanation for a male, as it would show up in lower back pain more often than upper back pain.

But it's not unheard of."




I hope this gives you a few ideas to explore if you suffer from hiking back pain.

Check out my information on self care for hikers.

Inflammation is a necessary part of a normal healing cycle, but not something you want to face after every hike.

I want you out on a trail taking advantage of wandering opportunities, not hobbled by pain!