Neck Injury Prevention for Hikers

Is your neck ever sore after a hike? Mine sometimes is. I try to do everything right on the topic of neck injury prevention while hiking, and I'll share my approach in a moment. But first, I think it's worthwhile to consider the structure of that delicate, highly mobile, but strong connection between your trunk and your skull.

You and a giraffe have the same number of bones in the neck. Wild, isn't it? The neck bones (cervical vertebrae) are 7 little (compared with farther down the spinal column) beauties stacked one atop the next, able to swivel and bend because their joints are supported by soft tissues (muscles, tendons, ligaments, fascia). In addition, these bones are asked to bear weight: they hold up your head with its big, impressive brain. This is no small task! Your head weighs several pounds (more if you're taking a calculus or astrophysics course).

To mobilize the neck, you need muscles. How many? A few strap-like muscles named for where they attach: sternocleidomastoid, semispinalis capitis, splenius capitis, longissimus capitis... big long names that indicate the fact that the muscle fibers run between the skull and the chest. Test it out: bring your right ear toward your right shoulder. See what I mean? That was your sternocleidomastoid muscle doing what's called "lateral flexion".

So what's my point here? I have two, in the interest of neck injury prevention:

First, cold muscles at the start of a hike are a great way to sustain a neck injury. I tend to hunch my shoulders and hold my neck stiffly when I'm cold. I try to pay attention to these bad habits, but sometimes I'm a few miles into a snowshoe trip before I realize what a pain in the neck I'm creating for myself. So be aware of tension in your neck, and breathe deeply to let it go. Gently swivel your neck, bring your chin to your chest and then point up to the sky a few times before you put on your pack. I've found that keeping my neck warm with a fleece wrap-around scarf helps avoid tension. This, in turn, aids in neck injury prevention.

Second point: osteoarthritis (the "wear and tear" type, not the inflammatory type) shows up in neck joints in most women sooner or later. Here's where the proper pack, with properly adjusted straps, is vitally important. If your backpack is tugging on your neck throughout your hike, pulling the bones out of normal alignment, you're going to aggravate any arthritic grinding or soreness you may already have. Take the time to find a great fitting pack, and be diligent about adjusting the straps each time the season turns (more or less clothing, carrying more or less gear, means the pack will fit differently).

Neck injury prevention for hikers includes avoiding trail hazards: don't step abruptly into holes because it will jar your neck. Easier said than done, right?

Pay close attention when descending steep slopes or crossing talus slopes, testing the rocks for tipsiness or instability which could take your feet out from under you while jarring your neck.

When crossing streams, be on the lookout for deep holes which will cause you to grope for the bottom while craning your neck. I usually wear water shoes when crossing streams, so that I can "feel" my way along better, thus protecting my neck.

If you're on a long hike, swing your head from side to side occasionally, bringing more blood to the area.

And please! Avoid my bad habit: jutting my jaw out in front, trying to catch glimpses of what's ahead on the trail. I have to consciously remind myself to "do the turtle thing" (bring my head into alignment with my shoulders).

When you take a rest break, remember to bring your fingers to your neck muscles and knead gently. Yawn widely, grimace, hang your head. (Warn your trail companions first!)

In short, pay attention to your neck BEFORE it starts to hurt. Neck injury prevention is probably higher on your list if it's already there. Have you tried an over-the-counter gel or ointment preparation? Mineral Ice is my personal favorite.

Neck injury prevention for hikers: a smart idea. Here are more injury prevention tips.