The First 40 Miles: Hiking and Backpacking Podcast

120: Good Body Mechanics for Backpackers
Show Notes: Episode 120 Today on the First 40 Miles, your car has a mechanic, but when it comes to good body mechanics, it’s all up to you. Find out how to prevent injury in today’s top 5 list. Then on the SUMMIT Gear Review, a piece of backpacking clothing that goes before the base layer. Next, a zero gram solution that will support your lower back while you’re taking a quick break. And we’ll wrap up the show with a little trail wisdom from the Bible. Opening * The twinge in lower back that led to a lesson in good body mechanics * Preventing injury through good body mechanics Top 5 Body Mechanics Rules for Backpackers Keep your pack weight close to your back * Heavy stuff against your back Lift with your legs * Lift with your knees, not with your back * Your feet should be apart, with one foot slightly in front of the other. * Hold your pack close to your body before you hoist it on Engage core * That means drawing your navel into your spine—or tightening those abdominal muscles (the same ones you tighten when you give a foreceful breath of air out) * This instantly provides stability and support to your back muscles and helps prevent back injury Keep things loose—not locked up * If you feel your shoulders tighten, bring them down * If you feel your calves tightening, take a few minutes to stretch them when your body is warmed up * Bend, don’t lock knees—that’s part of keeping it loose * That weight can cause you to tighten up your shoulders and arms * If you feel your shoulders tightening up, take your pack off for a few minutes, roll your shoulders, and then tuck them back Don’t hunch over * Hunching is a natural tendency when you have a load strapped to your back. * When sitting, resist the urge to sit in a hunched position * If you can, give yourself some extra support behind your lower back—either with a backpacking chair or today’s backpack hack of the week * When you slouch, it puts an unhealthy strain on your ligaments, spinal joints, which enhances your risk injuries * The more you slouch, the more the spine loses its ability to distribute shock evenly, causing stress on your vertebrae SUMMIT Gear Review: Exofficio Give-N-Go Underwear Structure * 94% Nylon / 6% Lycra Spandex * Diamond-weave mesh fabric * Flatlock seams Utility * Quick-drying * Treated with Aegis® Microbe Shield™ which makes them odor resistant Mass * The weight will vary based on cut and style, but the material is very stretchy, very lightweight Maintenance * Machine wash cold, Wash with like colors, No bleach, Tumble Dry Low or Line dry in shade * Or handwash in camp (not directly in a stream) Investment * $18-30 * Depends on what cut and style of underwear it is Trial * The Exofficio Give-N-Go underwear is the #1 most popular line among backpackers—travel and wilderness. * Top of the box says “17 countries, 6 weeks, 1 pair of active underwear. (Ok, maybe two.)” * This underwear has some really great features that make it popular with the thru-hiking crowd, and those features definitely transfer to regular ol’ backpackers–folks who want something lightweight, comfortable, quick-drying, odor resistant, and breathable. * The folks at Appalachian Trials did a great review of ExOfficio Give-N-Go…http://appalachiantrials.com/gear-review-mens-womens-exofficio-underwear/ Backpack Hack of the Week™: Zero Gram Backpacking Chair