I was hiking this spring, enjoying the first glimpse of the morning sun peeking over the hills and a soft, cool breeze on my face. The only company I had was the birds singing and the sound of leaves stirring in the wind.
Unfortunately, it was at that moment that my lower back started acting up. Starting low and mild, the pain just kept increasing instead of going away, like I had hoped. If this has happened to you, you can sympathize with my search for more information.
It was a total surprise to me how much I was overloading my backpack, plus I wasn’t practicing good body mechanics when I put it on. There was also some surprising news on my footwear as well as my strength training routine. If you have lower back pain or want to avoid getting it, you can use some of the information I discovered to improve your hiking fitness, so read on!
What's lower back pain?
Regardless of your age or fitness level, lower back pain can happen to anyone. In most cases, the cause of the pain is linked to the way the muscles, bones and ligaments in the lower back work together. Lower back pain involves the five vertebrae just above your tailbone; in other words, the area between the bottom of your ribs and the top of your legs.
This area is known as the lumbar region and it is under constant pressure just supporting the weight of your upper body. Lower back pain can come on suddenly or gradually, depending on the reason for the stress on your back.
Most of the time, lower back pain will clear itself up over time, but if you have pain that lasts a long time accompanied by other symptoms like a fever, swelling or numbness, it is best to see a doctor right away.
It's important to know the type of lower back pain you suffer from in order to receive the best treatment. Acute back pain comes on suddenly and lasts for a few weeks, gradually getting better over time. Chronic back pain develops gradually and causes long-term pain and discomfort.
What causes lower back pain?
Most of the time, the cause of lower back pain can’t be pinned down to one specific thing. It could be a minor sprain or injury that flares up or any number of things such as:
Backpack
Has it been a while since you went through your backpack? Have a lot of stuff in there you don’t remember? Same. Like mine, your backpack could be overloaded, so now is a good time to weed out anything you don’t absolutely need drag along on a hike and learn how to pack. Editing your backpack to a realistic weight will do your lower back a huge favor!
The type of backpack you choose can also make a difference. Your lower back supports the weight of your entire upper body. When you use a backpack that doesn’t have proper lumbar support, you could be aggravating your lower back. You may need two backpacks, a small one for day trips and another, larger capacity model for longer trips. Backpacks are sold according to volume, so be sure to check the cubic inches or liters and the capacity in pounds or kilograms before you buy.
Make sure to check out our Best Backpacking Backpacks in 2018 round-up review before investing in any hiking pack. In summary, Osprey Atmos AG 65 | No products found. (women's counterpart is Osprey Aura AG 65 | No products found.) turned out to be the best hiking backpack out there and I'd doubt if you'll feel any discomfort with them.
However, you have a lower back pain! Don't worry - we got you covered: Our top pick for those who have lower back pain is Deuter ACT Lite 65 + 10 | No products found. as it offers incredibly comfortable hip belt and a very good lumbar support.
Regardless, go with a backpack that has padded shoulder straps as well as a chest strap, and make sure the straps are fully adjustable. This is my favorite backpack, which is fully adjustable for even weight distribution and easy to pack and distribute all the items evenly.
Terrain
It's common for uphill hikers to experience low back pain due to the terrain. Hiking uphill is different than hiking the flats.
Not only does your stride length change but also your posture and the demands you place on your muscles. The steeper the terrain, the more stress and strain you are putting on your lower back. As you go from flat to uphill terrain, your stride tends to shorten, causing your hamstrings to work in a shorter range than normal. Your posture changes, with a forward lean of your upper body when you go uphill. In fact, the steeper the hill, the more you lean forward and put stress on your lower back.
Injury
People who have previously injured their back may experience chronic pain that flares up during a hike. Remaining as physically active as possible will actually help your chronic lower back pain, in most cases. Along with regular strength training exercise, continuing to hike is actually good for you. That being said, you should certainly take care not to carry too heavy a load during your hike. You should also keep the distance and terrain at a normal to low challenge level, at least when your chronic pain is flaring up.
How can I prevent lower back pain?
Lightening up your gear and making sure you have a good-fitting backpack are the first priorities. Adjusting your hike to a more flat terrain can also ease your lower back symptoms, at least until you are in fit shape again.
Another consideration is your day-to-day routine. Are you a desk jockey by day and hiker only on weekends or holidays? If so, your muscles may not adjust to your sudden activity and cause you pain.
Posture
With your backpack loaded and strapped on and your hiking boots laced up, look at yourself in a full-length mirror. What do you see?
- Back hunched or curved?
- Chin jutted forward?
- Hips and shoulders aligned or buttocks out?
If you notice any of these conditions, it is time to incorporate core strength training into your daily fitness routine. It doesn’t need to be anything drastic, just some basic stretches and core exercise. The best routine for me turned out to be this one, but go ahead and find one you’re comfortable with.
Stretching is as crucial as core strength when it comes to achieving a healthy posture.
Now, this was a gift, but I absolutely love it and won’t go back to my old desk chair. I was given this Safco balance ball chair and it has improved my posture and core strength a lot. It isn’t for everyone, but it is certainly worth a try. It triggers all your little muscles to balance on the ball while you keep working, like a fitness routine you don’t have to think about.
Body mechanics
It isn’t just wearing your pack, it is how you take your pack on and off that can also aggravate your lower back pain. Use good body mechanics every day, especially when you are taking your backpack on and off.
Good body mechanics involve three guidelines: foundation, knees, alignment. Keep your feet apart to form a good foundation, while bending your knees instead of your waist to lift an object. Align your back, hips, neck and feet when you move and do not twist or bend your waist.
Upper body strength
In addition to developing core strength with stretches and special exercises, increasing your upper body strength can help you control your backpack and take some pressure off your lower back. Weight lifting is a great way to develop more upper body strength. Start slow, lifting a few pounds over a few reps every day, gradually working your way up to ten pounds.
Overall strength
Going back to you fellow desk jockeys, like me you probably sit for a large part of every day. Over the years, this means that we have lost flexibility in our muscles, leading to lower back pain and other ailments. Particularly those of you getting on in years, not me though! Ahem.
At any rate, when you work at a desk, your neck muscles tend to crane forward when you work on a computer, read or do other activities. Holding your neck and head this way puts a strain on your upper back muscles, which is bound to affect your lower back as soon as you hit the hiking trail.
At any rate, when you work at a desk, your neck muscles tend to crane forward when you work on a computer, read or do other activities. Holding your neck and head this way puts a strain on your upper back muscles, which is bound to affect your lower back as soon as you hit the hiking trail.
The solution of course is to be aware of your head and neck posture and train those muscles into the proper position. A sports massage therapist can certainly help with that as well.
Hiking poles
Sometimes called trekking poles, hiking poles can help reduce the pressure on your lower back, knees, arms and hips. Some hikers I know absolutely swear by their poles and wouldn’t do a hike without them.
Finding poles that fit is important, as your height will matter when making the choice.
Your arms should comfortably bend at 90 degrees when holding the poles. They should be adjustable depending on the terrain, when they can offer assistance when navigating tricky rocks, water or other challenging terrain.
Footwear
Pay attention to your shoes or boots; are they significantly different than your daily footwear as far as heel height and ankle support? Changes in the height of a heel or support for your ankles from your daily footwear to your hiking shoes can throw off your center of gravity and cause strain on your lower back.
Try some orthotic inserts to encourage your balance and center back into their proper alignment. Don’t wear boots that are uncomfortable or cause blisters, as the pain from ill-fitting boots or shoes will cause you to change your stride and balance, throwing off your center, which places strain on your lower back.
I'm terrible at choosing footwear to hike in, I admit it. My entire hiking world changed when I went to my local outdoor store and had a professional fit a pair of shoes/boots for me. Not only was I buying the wrong size, I was buying the wrong style!
Hike relief
You’ve been there; your hike starts fine and about half to three-quarters of the way in, wham! Lower back pain flares up again. What can you do if you need to treat your lower back pain while on the hiking trail? Typically, I reach for an over-the-counter pain reliever, which seems to do the trick for me and get me up and moving again. I also have hiking buddies who carry back pain relief in Thermacare Heatwraps Lower Back & Hips patch, gel or cream form.
You could also try your core strengthening stretches to loosen up your back muscles, which quite a few of my friends say works perfectly. In fact, most of them will go through their stretch routine just before we set out on the trail. It’s a good time to re-check your backpack load and assess your posture when you take a break to stretch your back muscles as well.
If all else fails, snow or a portable ice pack applied to the painful area for at least 20 minutes while you have a snack and some water can offer relief from lower back pain during a hike. You can also try self-massage by applying pressure with your knuckles to the painful areas on your back. Sitting against a solid, stable surface and pressing into the pain for a ten-count can also help. Back braces are a great way to hold your posture where it should be and offer additional support when you’re experiencing pain.
When you decide to stop for the day, make sure you have a good, comfortable sleeping pad rather than the bare ground. Trust me; using a sleeping pad over bare ground makes a huge difference in how your back feels the next morning. Place a pillow under your knees (back sleeper) or between your knees (side sleeper) to take the pressure off your lower back while you are lying down. Try not to sleep on your stomach!
Post hike relief
Taking a few days off after your hike to recover and rest is a smart thing to do for your lower back and all your muscles. Be sure to get enough sleep during this time, which will assist in your muscle recovery and help build your core strength. If your pain continues, apply an ice pack for 15 to 20 minutes every day for three days; after that, apply heat for 15 minutes every day. Use any over-the-counter medication that works for you like aspirin or ibuprofen. Continue with your core strengthening, stretching and light weight lifting fitness routines.
If you have chronic pain, please see your doctor for long-term care advice. Rule out any serious issues like herniated discs or nerve issues, which are completely different problems than sore muscles. Your doctor may refer you to a sports therapist or massage therapist for more treatment, which can benefit you in the long term.
Conclusion
Lower back pain can strike anyone at any time, even the fittest hikers. Managing your daily routine and fitness is the first step in preventing lower back pain while hiking. Don’t let your back pain keep you from hiking and doing the things you love. Hopefully this information will help you to be more mindful of your posture, backpack load and fitness and allow you to keep hiking for many years to come.
Hope this article was helpful for you to understand and cure your lower back pain while hiking. Happy trails/travels!