Hiking is the best way to enjoy fall… Is it okay if my back hurts?

Hiking is arguably the most popular outdoor activity in autumn. Although the leaves haven't yet turned red, many people are already flocking to mountains across the country. Hiking is known to be an effective exercise for strengthening muscles and improving cardiopulmonary function. However, depending on your physical condition, it can be detrimental.

 

◇The most common injury during mountaineering is lumbar sprain.

 

Suddenly starting a hike in the fall can strain your back, leading to pain and injury. Even on a low mountain, carrying a heavy backpack without adequate warm-up can easily lead to a back strain. This is called a lumbar sprain. A lumbar sprain occurs when the ligaments connecting the vertebrae in the lower back are damaged, causing abnormal muscle contractions and pain. Most hikers recover after resting or taking anti-inflammatory medication.

Dr. Lim Jae-hyun, director of the Spine Center at Gangnam Nanuri Hospital, said, "If you suffer from a lumbar sprain and do not get enough rest and engage in strenuous activity, it can lead to a herniated disc, so caution is advised." If you mistakenly believe it's just back pain and attempt to self-treat it incorrectly, a lumbar sprain can lead to chronic back pain. Therefore, if back pain caused by a sprain persists, it's essential to seek accurate diagnosis and treatment from a specialist.

 

◇For patients with herniated discs, fall hiking advisory

 

A herniated disc occurs when the shock-absorbing disc between the vertebrae shifts out of its normal position, pressing on a nerve, causing pain and inflammation. Hiking naturally leads to prolonged bending. Dr. Lim Jae-hyun explains, "Bending forward increases the pressure on the disc," adding, "Carrying a heavy backpack further increases the pressure on the disc." He adds, "A herniated disc with increased pressure is at greater risk of herniation, which can worsen back pain and lumbar disc symptoms."

A herniated disc begins with a dull ache in the lower back, but over time, it can radiate to the lower extremities. Early-stage herniated discs can generally be treated conservatively with medication, exercise, and physical therapy. However, if lower extremity pain worsens and interferes with daily life, surgical treatment should be considered. Recently, minimally invasive surgery for herniated discs has been implemented using endoscopy. This minimally invasive procedure minimizes bleeding and nerve damage through incisions smaller than 1 cm, and is performed under local anesthesia. Dr. Lim Jae-hyun stated, "Endoscopy is a safe and effective treatment option for patients with underlying conditions such as diabetes and hypertension, as well as the elderly."

 

◇The correct way to hike to protect your back

 

Here are three things to keep in mind to ensure your fall hike is beneficial to your back.

▷Backpack weight: Do not exceed 10% of your body weight = Carrying a heavy bag and repeatedly climbing up and down steep hills can damage your back muscles and ligaments. If you have a weak back, it's best to pack only the essentials and pack as light as possible.

 

▷​Using hiking sticks= Using hiking poles can help distribute the load on your spine. The length of the pole should be comfortable for you. However, those with lumbar disc herniation are advised to use slightly longer poles. This prevents the back from bending during hiking, which can worsen lumbar disc herniation symptoms.

 

▷​Stretching before hiking= Before hiking, do some light stretching to loosen up your muscles. Dr. Lim Jae-hyun recommends "lightly stretching your lower back for about 10 minutes before your hike," and advises, "Instead of trying to climb quickly, adjust your hiking and rest periods to suit your physical condition."

 

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I only got halfway this time,

Be sure to bring a stick

It's much more comfortable

 

I didn't do any stretching before the hike haha

 

I'm not taking a backpack,

It was a bit comfortable