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Going on a Hike? 4 Tips to Protect Your Back

By Virginia Laird

With spring in the air, many begin to consider heading out on a long hike while taking in the beauty of nature. Chiropractors encourage those doing this to plan ahead to protect the back from pain. With nature calling, many may have forgotten how challenging a long hike can prove to be. A few tips recommended by chiropractors to help prevent back pain include:

  • Wear comfy shoes
  • Pack light
  • Carry your belongings in a backpack
  • Stretch before you go

Wear Comfy Shoes

Comfy shoes are the most vital part of any hike you participate in. While some would rather make sure their shoes match their outfit, it is best to consider the back when selecting the shoes for a hike. Chiropractors warn that wearing the wrong shoes on a lengthy hike can cause back pain and injury. Shoes should provide plenty of cushion and support allowing your stride to be natural and unimpeded. Shoes that alter the natural stride can cause restriction in the spine, which can be painful.

Pack Light

When heading out on a hike, there is little need for extravagant accessories. Chiropractors suggest that everyone going on a hike should pack light, only taking along necessities. This should include water. While the load you choose to take may not seem heavy in the beginning of the hike, as you spend more time carrying these things, the load seems to get heavier. Do yourself a favor and leave behind the things you do not need.

Carry Your Belongings in a Backpack

Chiropractors advise that the best way to carry the necessities along your journey is to take a lightweight two-strapped backpack. This allows the load to be distributed evenly across the back without having a tugging to one side or the other.

Stretch Before You Go

Chiropractors also recommend stretching prior to the hike. Much like a warm-up before an exercise class, stretching helps loosen the muscles which can assist in preventing injury. There is no need to spend a great deal of time stretching out. A simple five-minute stretch can do the trick.

For those who struggle with back pain routinely, chiropractors recommend it may be wise to get checked out before setting out on your journey. The Joint Chiropractic in your community can be a great place to begin. There are no appointments necessary making your care as readily available as you need it to be. With more than 400 locations nationwide you are sure to find one near you.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Raleigh, N.C.

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