Most people suffer from back pain at some point in their life, be it chronic or mild. If you love to go hiking but suffer from back pain regularly or due to a disease, it doesn’t mean you have to stop hiking. Surely, it is a pain-tolerance test, but some measures can be taken to continue your favourite activities. Back pain causes inconvenience in your daily activities which is why we must first understand a few common reasons for it such as:

  • Scoliosis
  • Vertebral fractures
  • Herniated/degenerative discs
  • Spinal stenosis

There are other serious conditions also that can cause back pain, for which a visit to the doctor is a must.

Hiking with the lower back pain

Be mindful of your posture at all times, on or off the trail, to make your hike less painful. Avoid shovelling in winters as it can increase lower back pain. Although preventive measures are the best, there may be situations when you choose to go out on a hike and are experiencing minor pain. For such conditions, there are 4 measures that you can incorporate for a smoother hike.

  1. Use trekking poles

Trekking poles can help support your body and make it easier to walk correctly using the right body posture.

  1. Use an appropriate backpack

The hiking backpack must the lightest one possible with thick, sturdy straps to evenly distribute the weight.

  1. Wear properly fitted hiking shoes

Using the boots or shoes that are made specifically for hiking can help you walk without pain.

  1. Carry anti-inflammatory products

You can use pain relievers or topical pain medications when you start experiencing lower back pain.

You can also carry an activating ice/cold pack to use when the pain resurfaces to get some relief. If you cannot carry one, you can always massage the lower back muscles yourself or get a friend to do it. Usually, the back muscles hurt because they are too tight, for which light massages and stretching can help.

How to prevent lower back pain?

The most common cause of lower back pain is poor posture, considering the amount of time we spend in front of computers and other electronic devices. Taking measures to improve your posture can prevent lower back pain. Be it during the hike or in day-to-day life, some preventive measures can be incorporated to prevent back pains.

  • Exercise and stretch regularly
  • Always use a sleeping pad when in a sleeping bag
  • Join a yoga class as it helps you not only with lower back pain but overall health
  • Get yourself the right hiking backpack that is small and functional
  • Make sure the weight in your backpack is evenly distributed
  • Get yourself properly fitted hiking shoes to support the feet
  • Sleep with a pillow or support under the knees
  • Sit in a neutral position with shoulders back and upright neck
  • Lift heavy objects using your legs and not the back

You can also consult physical therapists or incorporate massages regularly to help relax your muscles. Always consult a sports therapist or licensed massage therapist. 

Hiking with lower back pain surely is a tough challenge but one good thing about this is that regular walking, including hiking, can strengthen your back muscles. Walking increases blood flow. It also makes the back muscles more flexible and can eventually reduce the pain. You cannot avoid back pain for the rest of your life but you work on reducing it and take preventive measures from there. Be mindful of how you stand, sit and walk with the correct posture.