How Do You Not Hurt Your Back When Backpacking?

By Anna Duncan

Backpacking can be a great way to explore the outdoors and get away from the hustle and bustle of everyday life. However, it can also be dangerous if you don’t take proper precautions to protect your back. Here are some tips for how to not hurt your back while backpacking.

Choose the Right Backpack

The most important thing you can do to protect your back is to choose a backpack that fits you properly. A backpack that is too big or too small will put extra strain on your body and make it harder for you to carry your gear comfortably. Make sure that the straps are adjustable so that you can adjust them to fit your body size and shape.

Pack Lightly

Another important tip is to pack lightly. The heavier your backpack, the more strain it will put on your back.

Try to keep the weight of your pack under 20% of your body weight, if possible. If you need to carry extra items, use a separate “day bag” instead of adding them to your main backpack.

Take Breaks

When hiking with a heavy backpack, it’s important to take regular breaks throughout the day. This will give your muscles time to rest and recover from carrying the extra weight. Taking breaks will also help prevent fatigue and reduce the risk of injury.

Use Proper Posture

When carrying a heavy backpack, it’s important to maintain proper posture while walking. Keep your back straight, with shoulders pulled back slightly, and try not to slump forward or hunch over while walking. This will help keep your spine in alignment and reduce strain on your lower back.

Conclusion

Backpacking can be an enjoyable experience, but it’s important to take steps to protect yourself from injury. By choosing the right backpack for you, packing lightly, taking regular breaks during hikes, and maintaining proper posture while walking, you can reduce the risk of hurting yourself while out in nature.