There is nothing more exhilarating than heading out into the mountains for a few hours of hard hiking and clean air, so it is essential for your back pain not to flare up unwontedly.
No 1 Method for preventing backpain while hiking : [eafl id=8681 name=”Back Pain” text=”http://walkingwhiz.com/recommends/backpain”]
These suggestions should help you to keep your lower back pain in check.
Before heading out
Pace yourself – rather than heading out on your first hike on a ten mile mountain circuit, allow your body time to adapt by steadily building up the distances and the difficulty level of the terrain gradually.
It is a great concept to perform a few strengthening exercises beginning about 6 weeks before you head out on long difficult walks:
– The Gluteal (buttock muscles) are critical to support your back and are crucial to help you climb those hills.
– Additionally strengthening the Quadriceps will make the hill descents a great deal more tolerable – performing wall squats or single leg squats will assist build those muscle mass.
Morning of the Hike
- Make certain you wear suitable cozy footwear. You want to make sure you have sufficient arch support and that the shoes provide you sufficient protection against uneven terrain.
- If you plan to carry a backpack ensure its lightweight. Whether it’s a day bag or a full backpack ensure you take only the bare necessities. Additionally ensure the burden of the bag is positioned between your sternum (breast bone) and your pelvic area.
- The use of taking walks poles might help relieve load via your lower lower back mainly on excessive climbs.
- Think about your posture while you’re hiking – make sure you don’t let your head drop forward an excessive amount as this will cause more strain to the neck s; just like staring down at a computer display all day. Maintain a tall posture with your head over your shoulders and don’t lean forward an excessive amount, especially on the hills.
- In case you sense yourself getting tension to your neck and shoulders try doing a few shoulder rolls each 30 minutes to help loosen them.
- Carrying a warmth pack at the same time as on the trail may rid you of muscle spasms. Heat and can provide remedy to any ache you may feel.
There is one last trick i have come across. its a fairly unusual 16-Minute, 8-Movement Method. It claimed to relive years of upper AND lower back pain, forcing your body to gently yet naturally “Rebalance” Itself in just One Session. you can check it out Here
Suffering from intense back pain while hiking, i was intrigued to say the least. I must say i was pleasantly surprised. It worked for me and i would highly recommend it.
Check it out: [eafl id=8681 name=”Back Pain” text=”http://walkingwhiz.com/recommends/backpain”]