Fall Hiking in Sussex County: How to Prepare Your Back for the Trails

Yes, you can do a lot to protect your back on the trail before you ever lace up your boots. Fall hiking season is in full swing around Sussex County, and the most common trail problems, from sore backs to rolled ankles, are often the result of preparation gaps, a pack that does not fit, or a sharp jump in distance, rather than the trail itself.

Start with the pack. A properly fitted pack carries most of its weight on your hips through the waist belt instead of hanging off your shoulders. The American Hiking Society recommends a pack sized to your torso, with padded shoulder straps and a supportive hip belt, and the belt should sit snugly over the top of your hips. Pack heavier items, like water and food, close to your back and higher in the pack, and keep the load stable so it does not sway with every step.

Warm up before you start, even if the trailhead is close to the car. A few minutes of easy movement, leg swings, walking lunges and squats raises blood flow and loosens the hips and back before the hills do the work. It takes almost no time, and it is one of the simplest ways to cut down on stiff starts and muscle strains.

Build up gradually. If you have been off the trails since summer, do not measure your first fall hike against your best hike from last year. Start with a familiar, gentler route, then add distance and elevation in small steps each week. Wet leaves on descents make traction a real consideration, so check your footwear before the season's bigger hikes.

For people managing an existing back or neck issue, hiking is great activity, and a quick look at how your spine is moving before a season of trails can help you plan. Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients at Gregory Martin Chiropractic at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. He regularly helps active people stay out on the same routes: from the boardwalk at the Appalachian Trail's Pochuck Crossing near Vernon to the trails of Wawayanda State Park and Kittatinny Valley State Park.

The hills, lakes and lookouts of Sussex County reward people who keep moving. If back or neck trouble has been cutting into your hiking, that is worth having looked at before the season slips away. Call or text (973) 699-4100 to schedule an evaluation.