Carrying a backpack improperly over a long period of time spells trouble and here’s how you can avert this agony!

1. Strengthen your core

Since you will be carrying a heavy bag with you most of the time, there is a good chance your back will be terribly strained. Just like preparing and booking tickets for your trip, your body needs some prepping before your backpacking trip too. Weak core muscles are one of the culprits behind lower back pains.

In order to make sure your back can support the additional weight, one way is to strengthen your core muscle. It stabilizes your spine, trains the muscles of your lower back at the same time.

Be sure to start core-strengthening exercises like crunches, abdominal presses, and planking, at least 4 weeks before your trip and at least 3 times a week. This is so you can slowly build up your strength and resistance with enough rest days in between. Also, do remember to incorporate back stretching exercises prior to your work out

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2. Make smart backpack choices

Another factor, if not the most important one of all is the fit and durability of your backpack. And for this, purchasing a quality backpack from a reputable brand is recommended.

Fit is one important factor, and it’s also exactly why we advise you to head to a professional outdoor gear store to gauge your fit personally. These are the elements to look out for while pack shopping:

Torso length. Knowing this would make your shopping much easier as pack sizes run by this to make sure it doesn’t overwhelm your frame.

Padded Hip belt. Another important factor, as this will share the bulk of the load with your shoulders. Make sure that it has enough room for you cinch it tight, so it’s snug and comfortable throughout your trip.

Padded thick shoulder straps. Needless to say, a thicker, more cushioned strap will be more comfortable than your thinner ones.

Compartments – the more the better!

Lockable zips to prevent theft when you leave it in hostels.

Capacity. Picking the right capacity for your trip duration is also essential. E.g. a weekend trip of 1-3 days should be around 30-50 liters, 3-5 nights would be around 50 – 70 liters.

Your smart backpack choices don’t end here; pack your bags with equal weights on both sides with heaviest items nearer to the spine so it is well balanced when you carry it and to prevent bad posture from occurring.

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3. Stay mindful of your postures

Posture is especially important when you have such a heavy load on your back the entire day. Hence, you have to be mindful of your posture in order to prevent bad habits from forming, leading to backaches. One of the most common mistakes is leaning forward with the backpack.

This leads to shoulders rounding and leaning forward while not engaging your core muscles to lift the load. You then rely on your spinal bones to support the weight thus inducing back pains.

The proper way is to always adjust the shoulder strap until the backpack fits snugly against your back and torso and feel your core muscles being engaged when you are carrying the backpack.

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4. Always plan ahead

Certainly, a backpacking trip generally requires lots of research to ensure you have a safe roof over your head at night. While doing so, be sure to include breaks in between intense hiking or journeys to allow you and your back to rest properly to prevent overstraining. You can take this time to really take in the local culture, visit road-side stalls and local cafeterias.

Should you find the need, feel free to include muscle-relief patches just in case! With these tips, you can now conquer your adventures in peace, with a healthy back!

This Is How You Prevent Backaches On Your Backpacking Trip

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