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 go hiking without putting undue strain on your back
If you have back pain, it is important not to start too intensely. The key is to build up gradually. Begin with short, easy walks, ideally on flat ground. Gradually adjust the duration and intensity of your hikes as you progress. You could start with a 30- to 45-minute walk at your own pace, then slowly increase the distance over the following weeks as you get 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 keeping you comfortable and reducing the risk of back pain while hiking. Choosing the right footwear is especially important: well-fitting hiking boots provide support and help you maintain good posture as you walk. They should be sturdy, with good cushioning and stability to reduce impact on your joints and spine.
Your backpack matters too. Do not overload it, and make sure it fits your body properly. A pack that is too heavy or poorly adjusted can cause back and shoulder pain. Choose one with good ventilation and a supportive carrying system, and distribute the weight evenly to avoid unnecessary muscle strain.
If you are going on a multi-day hike, consider a trip with organised luggage transfers. Some tour operators can transport your backpack for you, letting you hike with less weight and avoid pain caused by carrying a heavy pack.
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 make a real difference by helping to reduce pressure on your back and knees. They spread the effort between your upper and lower body, easing the strain on your back muscles while improving your 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.
