Find Your Relief and Get the Most Out of Camping

Reviewed by: Dr. Steven Knauf, D.C.

By Sara Butler

Many people love to go camping. There’s nothing like getting into the great outdoors to enjoy the fresh air and a host of health benefits. But for people with medical conditions, especially those associated with the spine, camping can represent discomfort and pain.

Luckily, there are ways for those with preexisting back problems to enjoy the benefits of camping. All it takes is a little pre-planning, camping tips, and some camping essentials to get you set up for the best camping trip ever.

The Health Benefits of Going Camping

Going camping offers many health benefits, both physical and mental. There are many reasons to get outside and just take in nature because of how much it benefits you.

Getting physical activity - When you go camping you have no choice but to move your body. You may also go swimming, go fishing, ride bikes, or participate in other outdoor activities. These things help to boost your cardio, strengthen your muscles, and improve your overall fitness.

Getting sunshine and Vitamin D - When you spend time outside, you expose your skin to the sun, which triggers the body to release Vitamin D. Vitamin D is vital for bone health, immune function, mood regulation, and overall wellness.

Reducing stress - Modern life can be quite stressful, but when you go camping, you can disconnect from the stressors of your daily life.

Connecting with nature - Just being outside has been shown to reduce anxiety, increase feelings of wellness, and improve mood.

How to Sleep Safely on the Ground While Camping

If you suffer from back problems, then the idea of sleeping on the ground probably doesn’t sound appealing. But you should not let this stop you from going camping because there are things you can do to mitigate discomfort and increase the quality of sleep while camping. These things will also help to protect the spine while enjoying the outdoors.

Choose the campsite carefully - When choosing a place to set up camp, look for an even, flat surface to pitch your tent on. Make sure you clear away any sticks, rocks, or other debris to help make it more comfortable.

Invest in a quality air mattress or sleeping pad - To be more comfortable sleeping outside, you should do research and buy a high-quality sleeping pad or air mattress. This will help provide insulation and cushioning from the ground.

Layer your sleeping surface - Even if you use a pad or air mattress, you should also add extra layers to help offer support. Consider foam pads or additional sleeping bags to help.

Stretch before bed - When you’ve been outside all day it’s a good idea to do a few gentle stretches before bed to help get you relaxed and loosen muscles that may have grown tight.

Consider your sleeping position - One of the keys to comfortable sleeping when camping is position. Try different positions to help maximize comfort, or add additional pillows for support.

Wear something comfortable - Make sure the clothes you sleep in are loose-fitting and comfortable but also provide you with the right amount of insulation to help weather temperature fluctuations throughout the night.

Stay hydrated - It’s always important to stay hydrated. This can help to relieve discomfort or muscle cramps when sleeping.

Be careful lifting and bending - When you’re setting up camp, you should also be mindful of how to lift and bend to keep your spine safe. Always bend at the knees and never lift with your back. Being out in the middle of nowhere is not a good place to throw your back out! And while The Joint Chiropractic has a multitude of locations nationwide, they’re not available in the woods -- yet.

Should You Camp at a Site or Hike to a Remote Location?

There are many factors to be considered when thinking about where to camp. You have to take into account how experienced you are. If you are new to camping, it’s likely not a good idea to venture out to a remote spot that requires a strenuous hike.

You also have to consider crowds. Really popular spots may be inundated with people, which may not lend itself to your idea of a relaxing camping trip -- or maybe you love people! Either way, it’s something to consider when thinking about where you want to camp.

The one thing you should always consider is safety. More remote camping spots may be riskier to get to or make it more difficult to get help in case of an emergency. That’s why it’s always a good idea to be prepared with the proper navigation tools, communication devices such as your smartphone or a satellite phone, and first aid supplies.

What Necessities Are Needed When Camping?

There are a few things that are non-negotiables for your camping checklist if you want to make it safe and comfortable.

Have shelter - Shelter can be a tent, a hammock, a camper, or a tarp -- whatever you feel comfortable with. But you need to have some sort of protection from the elements.

Sleeping gear - Make sure you know what temperatures to expect so you can be prepared when you sleep. You need a sleeping bag that is rated for the right temperature, the right clothes, and other items to offer support.

Food - Make sure you have non-perishable foods that are simple to make, as well as what you need to serve them (such as a can opener or camp stove).

Water - You always need a good supply of clean water to drink when you’re outside. Make sure to have it or to have water filters or purification tablets to treat water so you can drink it.

Clothing - Have the right clothes and gear that is appropriate for the weather. Extra layers are encouraged.

Navigational tools - You need a map, compass, or GPS device to help you navigate trails and terrain. Familiarize yourself with the area before getting started.

First aid kit - Pack a first aid kit with all you’ll need, such as bandages, antiseptic wipes, pain relievers, tweezers, and any necessary personal medications.

Lighting - It should come as no surprise that it can be very dark when camping. Make sure to have a headlamp or flashlight, as well as extra batteries.

Personal items - Make sure not to forget essentials like sunscreen, insect repellent, toiletries, hand sanitizer, and any other personal items you may need.

How to Pack Your Backpack and Save Your Spine

Packing your backpack effectively for camping is crucial for both comfort and safety, especially when it comes to protecting your spine from strain.

Use a quality backpack - Invest in a backpack that fits your body well and has proper support features like padded shoulder straps, hip belt, and back padding. A backpack with an internal frame is generally better for distributing weight evenly.

Start with the essentials - Place heavy items like your sleeping bag, tent, and cooking equipment closer to your back and at the bottom of the pack. This helps keep the center of gravity low and prevents your pack from feeling top-heavy.

Distribute the weight equally - Allot weight consistently on both sides of the pack. Balance heavier items between the left and right sides to avoid pulling to one side, which can strain your back.

Pack heavy items low - Keep heavier items close to your spine and toward the bottom of the backpack. This prevents the pack from pulling you backward and helps maintain stability.

Properly adjust straps - Adjust the shoulder straps, hip belt, and sternum strap to ensure a snug and comfortable fit. The hip belt should sit comfortably on your hips, taking most of the weight off your shoulders.

Practice proper posture - Let your mom’s voice echo through your brain to help you remember to maintain good posture while wearing your backpack. Stand upright with shoulders back and avoid leaning forward or backward, which can strain your spine.

Whether you love camping in remote areas or you stick to the more popular areas for camping, knowing what gear you need and how to pack it is crucial for enjoying a camping trip when you suffer from back problems. Talk to the chiropractors at The Joint Chiropractic if you need more specific information about your condition and how it can impact camping.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.