There is an all too common moment that every hiker knows, regardless of age or how much trail experience. It's that moment when you feel a familiar ache in your lower back or a twinge in your knees. For a long time, I thought these were just the inevitable "cost" of spending time on the trail—a trade-off for the joy and freedom of being in the wild. But as I’ve learned over the years, that doesn't have to be the case.
The truth is, many of those aches and pains aren’t an unavoidable part of getting older; they’re often a signal from our body that something isn't quite right. The good news? With a little bit of caution and a few simple adjustments, we can significantly reduce the strain on our bodies and keep hiking strong for years to come. This is less about being unbreakable and more about being smarter, better prepared, and on the ready for whatever the trail throws our way.
Here are some of the simple ways I’ve learned to prevent back and knee pain and keep the miles feeling good for longer.
1. Lighten Your Load
I’ve said it before, and I’ll say it again: this is the single most effective way to protect your back and knees. Every ounce you carry is an ounce of stress that gets transferred to your joints and muscles.
- Audit Your Pack: Before every trip, lay out everything you plan to take. Ask yourself if each item is truly necessary. Can you replace a heavy item with a lighter one? Can you repackage food to reduce weight and bulk?
- Embrace the "Big Three": Your backpack, your tent, and your sleeping system are typically the heaviest items. Investing in lighter versions of these three things will make the biggest impact on your total pack weight. In my first attempt to reduce my carry weight I was able to cut the total weight of these three in half. It was a little bit of an investment, but the payoff is perpetual.
- Adjust Your Fit: A properly fitted pack is crucial. Get a pack that matches your torso size. Then as you adjust your pack, make sure the majority of the weight is resting on your hips, not on your shoulders. Use your hip belt and sternum strap to distribute the weight evenly and keep the pack stable as you walk. You may need to readjust periodically or make small adjustments throughout the day.
2. Master Your Technique
It’s not just about what you carry; it's about how you carry it and how you move your body. Small changes in technique can have a major effect on how your knees and back feel at the end of the day.
- Use Trekking Poles: This is my number one tip for anyone who wants to hike without pain. Trekking poles take a significant amount of stress off your knees, lower back, hips, and all associated joints, especially when going downhill. They also provide stability on uneven terrain. Think of them as shock absorbers for your body.
- Shorter Steps on Ascents: When climbing a hill, take smaller, deliberate steps. This conserves energy and reduces the strain on your back and hamstrings. Also use the rest-step method for steeper hills; this is another method of conserving energy.
- The "Hiker's Squat": When you need to stop for a break, don't just lean forward. Drop your pack and take a true rest. When picking it up, squat down and lift with your legs, keeping your back straight.
3. Listen to Your Body
This is the most important lesson that comes with age and experience. Your body is giving you signals all the time. Learning to listen to them is the key to a lifetime of hiking.
- Take Breaks Before You Need Them: Don’t wait until your knees are screaming or your back is aching to take a break. Take a five-minute rest every hour. Sit on a rock or against a tree, do a few stretches, and let your body recover and reset before the pain begins.
- Stretch: A quick stretch of your hamstrings, quads, core, and back during breaks can prevent stiffness and pain later on.
- Know When to Adjust: If a trail is steeper than you expected or a particular movement is causing pain, don't be afraid to change your plan. It’s always better to slow down, turn around, or take a different route than to risk a major injury.
Hiking can be challenging (on purpose or not), but it should be a journey of discovery and enjoyment, not a race or competition. By being intentional about our gear, our technique, and our body’s needs, we can ensure that every mile contributes. So, take a little time to pack smart, move mindfully, and keep that spring in your step for all the trails still to come.