Mike here, ready to talk about something near and dear to my heart—and my back.
Backpacking requires carrying a pack…. on your back (wild, right?). This is an issue for a lot of people! Back pain seems to be an issue for more and more people each year, and can greatly interfere with your time on the trail.
If you've ever found yourself saying, “Oh, my back hurts,” and feeling like there's nothing you can do about it, you're not alone. I used to think the same thing. But then I discovered the magic of exercises that target the posterior chain. Today, I’m going to share with you how strengthening this chain is crucial for pain-free backpacking.
Understanding the Posterior Chain
First, let's get on the same page. Your posterior chain isn’t just your back; it's everything that connects to it, from your ankles up to your shoulders. Many runners and hikers know that a single weak link in this chain can cause other muscles to compensate, leading to a chain reaction that causes pain and injury. I used to believe my back pain was genetic and unavoidable, but learning about and strengthening my posterior chain helped make me stronger, more durable, and less prone to that nagging back pain.
Why Strengthen the Posterior Chain?
Here's a few exercises you can do at home that will help you target your posterior chain, strengthen your muscles, and identify weak points that may be causing you pain. You can do these exercises with dumbbells, or even just a backpack filled with weight. A strong posterior chain is crucial for pain-free backpacking.
Essential Exercises for Your Posterior Chain
1. Standing Calf Raises
- How to Do It: Stand with one leg on a stair and use your hand for balance. Hold a weight in your hand (or use body weight) and dip your ankle down until you feel a big stretch. Then, rise up to the tip of your toes for another big stretch. Repeat slowly.
- Benefits: Strengthens your calves and improves ankle stability.
2. Goblet Squats
- How to Do It: Hold a weight (or a weighted backpack) if front of you as though it's a medieval goblet. keep your back straight, and your chest out. Slowly lower your body as if sitting into a chair. Feel a big stretch at the bottom, then come up slowly. This works your legs and strengthens your back muscles.
- Benefits: Builds leg strength and stability while engaging your core and back.
3. Lunges
- How to Do It: Step forward with one leg and lower your back knee until it almost touches the ground. Ensure you get a solid stretch in your legs. Use a backpack for added weight if you don't have dumbbells or kettlebells.
- Benefits: Targets your quads and hamstrings, improving balance and leg strength.
4. Good Mornings
- How to Do It: These are tricky. Hold a weight or weighted backpack in front of you. Push your hips back, keep your chest up, and bend forward to stretch your hamstrings. Don't round your back! Go as deep as you can while maintaining a stretch.
- Benefits: Strengthens your hamstrings
5. Dumbbell Bent Over Rows
- How to Do It: Stand with feet close together, knees slightly bent. Push your hips back, keeping your back straight and long. Drive your elbows up, pulling the dumbbells (or weighted backpack) past your hips, focusing on using your back muscles.
- Benefits: Targets the middle back
6. Shoulder Shrugs
- How to Do It: Hold weights or a backpack by the top handle. Shrug your shoulders up towards your ears, getting the biggest range of motion possible.
- Benefits: Strengthens the trapezius muscles connecting your back to your neck, improving shoulder and upper back stability.
The Connection Between Fitness and the Outdoors
Here’s a little philosophy for you. I believe fitness and outdoor activities are inextricably linked. Your ability to climb higher, run farther, and carry more is determined by your fitness level. If you are a hiker, consider the gym as well! The gym is a great way to explore an additional side of nature, which is your own strength! Remember that you are a part of nature too.
Final Thoughts for Pain-Free Backpacking
If you're struggling with back pain, always consult a doctor to rule out serious issues like spinal compression or herniated discs. But if you've been cleared, strengthening your posterior chain can make a world of difference. Don’t dismiss fitness because you’re an outdoor enthusiast, and don’t ignore hiking if you’re a fitness fanatic. Embrace both to experience life to its fullest. Learn more about how to properly fit a backpack for hiking.
Get out there, hike, and be strong!
