Back pain is one of the most common ailments worldwide, affecting 95% of individuals at least once in their lifetime. Yet many people suffering from chronic lower back pain or back pain mistakenly believe that physical activities such as hiking are not recommended. On the contrary, walking can be a powerful ally in relieving and preventing these pains, provided it is practised correctly and progressively. Read more about the benefits of movement in hiking.
Walking to relieve back pain
When suffering from back pain, hiking can offer several benefits. First, unlike running, walking is a low-impact exercise. It also helps strengthen the muscles of the lower back, pelvis and hips. These muscles are essential for supporting the spine and maintaining correct posture. Unlike prolonged sitting, which puts pressure on the spine, walking helps distribute that pressure more evenly.
When you walk, your body moves in a fluid and natural way, which helps distribute pressure across the joints more evenly and promotes better blood circulation. In addition, walking stimulates the production of endorphins — those natural feel-good hormones that help reduce the perception of pain and improve mood. This makes it an ideal activity for relieving stiffness and chronic aches related to the back and spine, while also reducing stress that can aggravate these pains.
How to hike safely for your back
It is crucial not to start too intensely when you have back pain. The key is gradual progression. Begin with short, undemanding walks, ideally on flat terrain. A good approach is to progressively adjust the duration and intensity of your outings according to your progress. You can start with a 30 to 45-minute walk at your own pace and slowly increase the distance week by week as your body grows stronger.
If you feel growing back pain or discomfort, it is best to take a break and gently stretch the affected area. If the pain persists, you should stop the activity and consult a specialist. Remember to take sufficient rest between outings: recovery is key!
Adapting your equipment to protect your back
Equipment plays an essential role in ensuring your comfort and minimising the risk of back pain when hiking. The choice of footwear is paramount: well-adapted hiking shoes provide effective support and allow good posture during walking. Shoes must be robust, offer good cushioning and stability to reduce impact on the joints and spine.
The rucksack is also a crucial factor. Don't overload it and make sure it is well adjusted to your body shape. A bag that is too heavy or poorly adjusted can cause pain in the back and shoulders. Opt for a bag with a good ventilation and carrying system, and distribute the weight evenly to avoid unnecessary muscle tension.
If you are heading out on a multi-day hike, opt for options with organised luggage transfer. Some tour operators offer packages where your rucksack can be transported for you, allowing you to hike lighter and avoid pain from carrying too heavy a load.
How to avoid pain when walking?
Another important factor to consider is the type of terrain. It is preferable to opt for well-maintained, flat or gently undulating paths, especially if you are starting to take up hiking due to back pain. If you are an experienced hiker, you can consider more rugged routes, but it is important not to overload your back, especially if you are already experiencing discomfort.
Hiking poles can be a great help in reducing pressure on the back and knees. By using poles, you distribute the effort between the upper and lower body, which relieves the back muscles while providing better balance.
When should you see a doctor for back pain?
It is essential to see a doctor if you experience intense or persistent pain in your back before starting hiking. A professional can assess your situation, make a precise diagnosis of your symptoms and guide you towards the best approach. In the case of chronic pain or if you have a history of lower back pain or sciatica, it is strongly advisable to consult a specialist before embarking on long or demanding hikes.
A thorough clinical examination helps to better understand the causes of the pain and determine whether hiking is a safe option for you. If your pain is linked to a specific condition, it may indeed be necessary to take additional precautions with an appropriate treatment.
Which sports are recommended for back pain?
Alongside hiking, several other types of physical activity can help strengthen the back and relieve pain. Nordic walking, swimming and cycling are highly beneficial sports for back health. Their movements engage the lower body while limiting impact. Building back strength through resistance training is also very important for preventing pain and injury.
Physiotherapy can be an excellent complement, as it helps treat specific pains while improving flexibility and mobility. By adopting an exercise routine tailored to your condition, you can improve your posture, strengthen your back and reduce the risk of long-term pain.
By practising hiking with care and incorporating it into a physical exercise programme, you can not only relieve your back pain but also improve your overall physical condition and quality of life. Movement is an excellent solution for combating a sedentary lifestyle and reducing back pain. With the right habits and equipment, walking regularly can become a genuine ally for better back health.
