How to Pack Out Without Throwing Your Back Out
For a lot of us in Western Montana, fall means hunting season: early mornings, long drives on rough roads, steep climbs, and, if it's a good year, a heavy pack-out at the end of it all. It's also one of the most common times of year for back and neck strain. A little preparation goes a long way toward keeping you in the field instead of on the couch.
Why hunting season is hard on your back
It's rarely one thing. Hours in the truck stiffen your hips and low back. Uneven, steep terrain asks a lot of your core and knees. Then, often at the end of a long, cold day, you lift and carry more weight than you've carried all year, sometimes twisting to load it onto a pack frame or into a truck bed. That combination is exactly when backs tend to give out.
Before the season: get your body ready
Walk with weight. A few weeks of hiking with a loaded pack, building up gradually, prepares your legs, hips and back for the real thing.
Strengthen your core and hips. Simple moves like bridges, bird dogs, and planks help protect your low back under load.
Check your pack fit. The hip belt should carry most of the weight, sitting on top of your hip bones, with the shoulder straps snug but not doing all the work.
In the field: lift and carry smarter
Lift with your legs. Keep the load close to your body, bend at the knees and hips, and avoid twisting while you lift.
Split the load. Two lighter trips beat one heavy one, especially on steep or icy ground.
Take breaks. Set the pack down on a stump or rock rather than all the way on the ground, so you're not lifting it from the dirt every time.
Stay warm and fed. Cold, tired muscles are more likely to strain.
Back at the truck: a few minutes of recovery
After a long day, a short stretch before you climb into the truck helps: gentle knee-to-chest stretches, hip flexor stretches, and a few easy trunk rotations. On long drives home, stop every hour or two to stand and walk for a minute.
When to get checked
Some soreness after a big day is normal. If stiffness or pain lingers for more than a few days, keeps coming back, or limits how you move, a chiropractic visit can help get things moving well again. Seek medical care right away for numbness or weakness in your legs, pain after a fall or other injury, or any loss of bladder or bowel control.
Stay in the field this season
Dr. Austin Davis is a third-generation chiropractor who has been in practice since 2011. If your back or neck is feeling the season, we'd be glad to help. Book your appointment online with Life Chiropractic in Missoula.
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