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