The most popular outdoor activity in autumn is undoubtedly hiking. Although the autumn foliage has not yet fully changed color, many people are already visiting mountains across the country. Hiking is known to be an effective exercise for strengthening muscles and improving cardiovascular health. However, it can be harmful depending on one's physical condition.

 

◇Most common injury during hiking is lumbar sprain

 

Suddenly starting mountain climbing in the fall can put strain on the lower back, leading to pain or injury. Even on a low mountain, if you do not do enough warm-up exercises and carry a heavy backpack, you may accidentally sprain your back. This is called lumbar sprain. Lumbar sprain is a condition where the ligaments connecting the vertebrae in the lower back are damaged, causing abnormal muscle contraction and pain. Most of the time, resting after hiking or taking anti-inflammatory medication leads to recovery.

Director Im Jae-hyun of the Spine Center at Gangnam Nanuri Hospital said, "If a lumbar sprain occurs and you do not take sufficient rest and push through strenuous activity, it can lead to a herniated disc, so caution is necessary." If you mistakenly attempt self-treatment thinking it is just simple back pain, a lumbar sprain can develop into chronic back pain. Therefore, if back pain caused by a sudden twist persists for a long time, it is essential to seek an accurate diagnosis and treatment from a specialist.

 

◇Warning for back disc patients during fall hiking

 

A herniated disc occurs when the disc that normally absorbs shock between the vertebrae moves out of its original position and presses on nerves, causing pain and inflammation. During hiking, the posture naturally involves leaning the upper body forward for extended periods. Director Im Jae-hyun stated, "In the case of bending the waist forward, the pressure exerted on the disc increases," and "especially if carrying a heavy backpack, the pressure on the disc becomes even greater." He continued, "A disc under increased pressure is at higher risk of herniation, which can worsen lower back pain and herniated disc symptoms."

Herniated discs in the lower back initially cause sharp lower back pain, but over time, pain may also be felt in the lower extremities, accompanied by sciatica. Early-stage herniated discs can generally be treated with conservative methods such as medication, exercise, and physical therapy. However, if leg pain worsens and affects daily life, surgical treatment should be considered. Recently, herniated disc surgery is performed using minimally invasive endoscopic techniques. With a less than 1cm incision, bleeding and nerve damage can be minimized, and the procedure is done under local anesthesia. Director Im Jae-hyun stated, "Endoscopic spinal surgery is a good option for patients with underlying conditions such as diabetes and hypertension, as well as elderly patients, allowing treatment without much burden."

 

◇Proper hiking methods to protect your back

 

Three things to keep in mind for a beneficial fall hike for your back.

▷ Backpack weight should not exceed 10% of your body weight = Repeatedly carrying a heavy bag while climbing up and down inclined mountains can damage your back muscles and ligaments. If your back is generally weak, it is best to pack only essential items and prepare the lightest possible backpack.

 

▷ Using hiking sticks = Using hiking sticks can help distribute the load on the spine. The length of the stick should be comfortable for the user. However, for patients with a herniated disc, it is recommended to extend the stick slightly longer. This can prevent the lower back from bending during the hike and help prevent the worsening of herniated disc symptoms.

 

▷ Stretching before hiking = Light stretching before hiking helps relax the body's muscles. Director Im Jae-hyun recommends doing about 10 minutes of stretching that gently loosens the lower back before mountain climbing. He also advised, "Instead of trying to climb quickly, adjust your hiking and rest times according to your condition."

 

===========

This time, I only went as far as the middle, but

Do you always bring your stick?

It was much more comfortable.

 

Didn't do any stretching before hiking haha

 

I will not bring a backpack.

It was a bit more comfortable.