How to Protect Your Knees and Lower Back While Camping or Hiking in the Mountains

Before You Go: Proper Preparation Makes All the Difference

1. Choose Lightweight and Ergonomic Equipment
   • Use a backpack with a reinforced waist belt and ergonomic back support
   • Do not exceed 15% of your body weight
2. Wear Appropriate Footwear
   • Hiking boots with good ankle support
   • Cushioned soles for shock absorption
3. Strengthen Your Core
   • Strong abdominal and back muscles reduce strain on the lower back
   • Start gentle strengthening exercises 2–3 weeks before your trip

During the Hike

For your knees:

• Use trekking poles to reduce pressure on the joints
• Take small steps when going downhill; avoid jumping
• Prefer soils with soil or grass instead of stones

For your lower back:

• Keep your spine aligned when climbing or lifting objects
• Avoid twisting your torso while carrying weight
• Distribute weight evenly — avoid loading only one side

At the Campsite: Sleep Without Stiffness

1. Use a foam or inflatable sleeping mat with good support
   Avoid sleeping directly on the ground — it increases paraspinal muscle stiffness
2. Choose flat ground
   Uneven surfaces cause poor spinal alignment
3. If you have lower back sensitivity, sleep on your side with a pillow between your knees

🆘 When to Be Concerned

Seek medical advice if you experience:

• Acute lower back pain that makes walking difficult
• Knee pain that does not improve with rest
• Swelling or “locking” of the knee
• Numbness or weakness in the leg

Orthopedic Advice

If you suffer from osteoarthritisdisc disease, or overuse syndromes,it is recommended:

• Undergo a medical check-up before your trip
• Follow a mild preparation program (strengthening exercises and stretching)
• Use supportive aids (braces, taping, gel supports)