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Three bits of wisdom for camping with back pain

Most people in Colorado start to get a little excited when spring and summer start to roll around. An enjoyable ski/snowboard season is over and it’s time to start thinking about all the warmer weather activities that the Rocky Mountains provide. Maybe you’re whitewater rafting the Arkansas River. Maybe you’re hiking up a stunning trail in the San Juan Mountains, or you are heading down to Shelf Road to climb some of the many walls there. There’s so much enjoyment to be had with any of those activities.

Like most good Coloradans, if you are doing those, you probably also want to spend a night or two camping next to a fire to maximize your time in the outdoors. For some people, there may be a fear that’s holding you back from some of these adventures and your night spent in the tent. Lower back pain is a very common ailment in the United States. According to the American Physical Therapy Association, over 60% of Americans are affected by lower back pain. Today, I want to give you a few tips to help you feel more confident out in the woods.


The first thing I want to address is going through a basic stretching routine. In an oversimplification of concepts, relief of low back pain can be categorized into flexion bias or extension bias. Flexion bias is a relief of symptoms when you go into flexion, which is curving your spine forward as if you are moving your head toward your knees. Extension bias would be the opposite. You curve your spine backward. Place your hands on your hips while standing and try both positions.

If you have a flexion bias, try stretches in that direction. Lay on your back and bring your knees to your chest or try a child’s pose position. If you have an extension bias, lie on your stomach and prop yourself up on your elbows. If that feels alright, you can also prop yourself up on your hands if you have the flexibility. All of these stretches can easily be done on your sleeping pad. If you experience pain, stop the stretch.


Keeping flexibility in the leg muscles that attach to your pelvis is also very important. If these muscles get tight, they can pull on your pelvis and negatively affect the positioning and curvature of your spine. Stretch out your hip flexors on the front of your thigh by going onto one knee and having the other leg positioned in front of you with the foot on the ground.

If you don’t have a soft, grassy area at your campsite to cushion your knee that’s on the ground, put a sweatshirt or something else underneath your knee to protect it. Keep your torso upright and spine in a neutral alignment as you shift your weight onto your front foot. Let’s also think about your hamstrings, which start at your pelvis and attach just below the knee.

There are many, many ways to stretch your hamstrings, but this one will be the easiest at a campsite, I believe. Lay on your back on your sleeping pad and take something you can loop around the lower leg or the foot on the side that you want to stretch (think of a belt, a towel, a dog leash, etc). Bring the leg you want to stretch up into the air, while your opposite leg stays flat on the sleeping pad.

Keep your back in a neutral position as much as possible. This is important. With all stretches, be sure to hold it. Don’t just bounce in and out of that position. The recommended amount of time for stretches is 30 seconds, so aim for that amount of time if you can. Again, do not continue with these stretches if you experience increased pain.

a man standing on the side of a road with his back to the camera

The last thing I want to cover is your sleeping position. These tips take a little extra planning, but you want to find a position that is most comfortable for you to sleep through the night so you are rested for your adventure in the morning! Always make sure you have a pillow that is the right thickness to keep your neck in a neutral position. Your head shouldn’t be forced drastically in any direction by the pillow. For side sleepers, bring a couple of extra pillows to place one between your knees and one to support your top arm.

This supports those extremities to avoid excessive rotation in your spine while you sleep. For those who sleep on their backs. I recommend some pillows or a foam roll or some other support to be placed under your knees to keep them bent. Having your knees in that position takes the pressure off of the low back.


These are just a few things you can do to help yourself avoid low back troubles at your campsite. There are many other options as well. If you are unsure about anything you read in this post and want more info, email me at scott@backcountry.physio or reach out on Backcountry Physical Therapy’s social media pages. Be sure to check back on the website for more blog posts and follow us on social media for helpful tips to keep yourself pain-free!

a man standing with his arms crossed in front of him.
AUTHOR

Dr. Scott Runyon

Backcountry Physical Therapy

We Help Mountain Athletes Not Only Recover From Injuries, But Build Them Back Stronger Than They Were Before, So That Injuries Are Less Likely To Happen Again!
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sudchai dupreez
sudchai dupreez
2022-12-14
I can't encourage Scott Runyon/Backcountry PT enough! I have a torn labrum in my hip and was set to go to surgery. Going to Scott was my last ditch effort to push surgery back and he did it! I have a very active job and I feel stronger now then I did before and Scott got me back to play again. What I really appreciate is that no matter what physical issues that arise I can go to Scott and he always finds a way to get me back in the game! Thank you Scott!
Joel Fraser
Joel Fraser
2022-12-08
Scott has been an integral part of my continued success in my career and in my training! He has been there for every step helping me through all the aches and pains that come with my occupation. If I didn’t have Scott in my corner I’m pretty sure I’d be dealing with multiple surgeries and missed opportunities. Can’t recommend him enough. Thanks Scott!
Wendy Spillar
Wendy Spillar
2022-12-06
I've been working with Scott for over a year on my hip and back pain. I'm a fitness trainer and a caretaker and I'm very interested in staying as joint healthy as possible without surgery and Scott is helping me with this goal. His creative techniques and strategies are A+, highly recommend!
DyVonne Thornton
DyVonne Thornton
2022-12-06
Scott is an amazing person and knows what he is doing. I am a professional MMA fighter and Backcountry PT is a big part of it! I absolutely would recommend Backcountry to anyone struggling with injury.
Mike V
Mike V
2022-12-05
I had a couple of injuries in rapid succession that resulted in some significant quad issues. Scott helped me rehab the quad through a mix of visits and at-home workouts. I have opted for a monthly maintenance plan to keep me out on the trails. I highly recommend Scott.
Evan Canfield
Evan Canfield
2022-06-20
Scott has been an absolute life saver for not only my body but my career. I cannot recommend Backcountry enough. Scott's attention to detail and commitment to each and every patient is unparalleled. Thank you Scott for not only helping me get back to my old self but motivating me to come back better and stronger.
Adam Schwerdt
Adam Schwerdt
2022-04-28
Can't go wrong seeing Dr. Runyon for your outdoor adventures and activities! He will ensure all your needs and concerns are addressed not just for your current injury, but also to help get you set up for the long term. As a colleague who is also a PT there are few other PT's I recommend in the Springs and he certainly makes the cut!
Mehdi Shelhamer
Mehdi Shelhamer
2022-04-20
I highly recommend Scott. I say this both as a patient and a fellow healthcare worker. He is very attentive, listens well and devises an appropriate treatment plan. But better than that, he is constantly assessing your progress and tweaking the plan as needed. Additionally, his use of technology is very helpful with a phone app that keeps you in line. He is also very quick to respond to any questions. Yes, you can find less expensive physical therapy options, but with Scott, you get what you pay for.
matthew stempson
matthew stempson
2022-02-19
I had a shoulder injury and had been dealing with the pain for about a year now. In just three sessions I have learned many excercises and stretches to help me on my road to recovery. I am already seeing a good amount of improvement. He is very knowledgeable and is great to work with. Thanks Scott!
Bobbi Rocco
Bobbi Rocco
2022-02-02
I fell snow skiing. Scott helped me by showing me how to do some exercises right away so I would not develop frozen shoulder. My range of motion improved. His expertise and knowledge has helped and I hope to be able to resume all of my sports soon.