Reduce Your
Hiking Back Pain

by Diane Spicer

Meet Hiking For Her's Diane

Not interested in figuring out what's going on?

Here are tips for back pain relief for hikers

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. He worked a desk job, lifted weights, and was really bugged by back pain after a hike.

Note how we use a "rule in/rule out" approach to figuring out reasons for hiking back pain.

None of this is medical advice, just things to consider as you think about hiking back pain.

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 choice of backpack.

If your pack 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.

 Back pain:
what about this?

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

A 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 puts strain on your neck and upper back muscles.

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?
  • Or can you take a selfie (photo) and check your posture while wearing your pack?

If you have access to a trained sports 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!

Lush green mountain meadow ringed by fir treesI want you out on a trail taking advantage of wandering opportunities, not hobbled by hiking back pain!

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?

One more thought...

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."

Any of this sound worth a try to eliminate hiking back pain?

By the way, that's the level of detail you can expect if you send me a hiking question.

Visit the hiking questions archive for more hiking Q & A.

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

Masking your back pain with medication will get you back on the trail, but it won't uncover, and solve, the underlying problem(s).

For more approaches to back pain relief on the trail and at home, including prevention, read this.

For more ideas about how to take good care of yourself:

Home page > Best Hiking Tips >

Reduce Hiking Back Pain

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