A Simple Workout To Help Prevent Back Pain While Hiking

Back Pain While Hiking is not fun at all. And it is one thing that can very easily extinguish even the most adventurous spirit.

If you suffer from this (and it is significantly limiting both confidence and enjoyment while hiking) here is a simple workout to help:

(Each of these exercises should be performed completely pain free. If you are unsure or uncomfortable with any of the exercises, it is highly recommended you speak to an exercise professional)

a 30 Minute Workout To Bulletproof your back while hiking and trekking

Warm Up

This warm up is designed to increase range of motion in key muscles, prepare your body for the upcoming exercises and get you ready for a good workout!

1. Upper back roll x 1 min
2. Glute roll x 1 min (each side)
3. Knee to wall x 15
4. Leg swing x 15
5. Seated glute stretch x15
6. Worlds greatest stretch x15

The Workout

This workout is designed to strengthen the posterior chain (glutes and hamstrings), increase range of motion in the upper back and hips as well as develop abdominal strength.

1a) Mini band walks x 20 (each way)
1b) Side plank x 20 sec (each way)

Repeat 2 times - no rest

2a) Single leg deadlift x 10 (4 seconds on way down)
2b) Deadbugs x 45 seconds)
2c) Static frog stretch x 1min

Repeat 3 times - rest period is the stretch

3a) Glute bridge x 15  (mini band around knees, squeeze glutes at top of each rep for 3 seconds)
3b) Tall Kneeling Pallof Press x 15 (each side)
3c) Archer Stretch x 10 (each side)

Repeat 3 times - rest period is the stretch

Complete this workout twice a week, for 4 weeks, and it will be a great first step towards a pain free back while hiking!