That Nagging Back Pain After a Hike? Here Are 3 Simple Ways to Fix It for Good.

Thanks to our propensity for carrying heavy loads for long distances, hikers are prone to backaches. Heres how to deal with yours.

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Hiker in orange backpack stretching (Photo: SrdjanPav / iStock via Getty)

Back pain is arguably a backpacker’s worst enemy. Blisters can make your hike agonizing, twisted ankles hurt for a while, and knee twinges can be bothersome. But let your aching back get out of control and you could end up tossing and turning in your tent, nursing a chronic injury, or even grounded on the couch.

Instead of playing defense, stop back pain in its tracks. By strengthening your core, paying close attention to the gear you bring with you on the trail, and practicing loading and packing that gear more efficiently, you can both lighten your load and stabilize the muscles you rely on to carry it on the trail. Follow these three simple strategies to get started.

Strengthen Your Back

Start with yourself: It’s more likely than not that you can help ease or eliminate your backache by rehabbing with some simple exercises and preemptively focusing on strengthening your back muscles before your next trip.

5 Dead-Simple Exercises to Strengthen Your Core for Backpacking

It all starts with a strong core. Build up your pillar with these 5 easy exercises using simple equipment.

4 Exercises for Back and Shoulder Pain Relief

Knock out back pain and soreness in your shoulders with potato chips (not that kind), tic-tocs, and two more easy exercises using dumbbells and kettlebells.

Save Your Back: Supermans

Superman doesn’t just save the day: He can save your back, too. This one easy exercise strengthens a host of muscles up and down your back, preventing pain on long backcountry trips.

Lighten Your Pack

It’s just arithmetic: Add pounds to your pack, and you’re adding strain to your spine. Subtract pounds, on the other hand, and you’ll reduce soreness and stress, allowing you to go farther and faster with less pain. Entire books have been written about ultralight backpacking, but you don’t need the details if you’re just starting out. Begin with these simple guides instead.

How Beginners Can Cut Pack Weight, Not Comfort

Even if ultralight is out of your reach, anyone can shave down their pack weight by deploying a few easy tricks. Get organized, invest in multipurpose gear, and plan out your water breaks better for a lighter pack and a freer hike.

How to Go Ultralight Without Really Trying

Ready to go a little further? You don’t necessarily need to ditch your old tent or sleeping bag. Learn what to leave behind and how to pack better, more calorie-dense meals in this lazy hiker’s guide to ultralight.

Adjust Your Backpack

You’ve strengthened your back and shaved down your load. Now’s a good time to take a look at fit. The best gear in the world won’t keep you comfortable if it’s lopsided and hanging off your shoulders instead of sitting on your hipbelt. Dial in your pack fit and weight distribution with these short guides.

How to Fit Your Backpack

If your backpack is too long or too short, it won’t sit right. The result: an express ticket to back pain city, baby. In this video, former Backpacker Gear Editor Eli Bernstein walks you through how to measure, evaluate, and fit your new pack for a better

How to Pack a Backpack for a Hiking Trip

You: organized, smooth, put-together. Your backpack: a hot mess. An unevenly loaded pack (or, horror of horrors, one with all sorts of gear dangling on the outside) won’t just throw off your balance, it will set you up for an injury too. Instead of just throwing your gear in willy-nilly, learn to pack better with this comprehensive guide from our editors.