As residents of the Pacific Northwest, we all have that common tie of appreciating the beauty of the outdoors. Whether it’s the snow-peaked mountain tops, the rocky coastline, the dense forests, or the calming lakes and rivers, we all have that call to spend time in nature. One of the best ways to truly immerse ourselves in this can be to tent camp beneath the stars. If not prepared, however, unfortunately, this can come with challenges such as interrupted sleep and low back pain. I’m sure we’ve all been there.
Here are 5 stretches/ exercises that you can do the next time you go camping to get a better night’s sleep and truly immerse yourself in all the outdoors have to offer:
- Knee hugs for lower-back pain — Lay on your sleeping mat with your knees bent, now hug them toward your chest for a 5-second hold. Let go and repeat several times, you should feel a nice stretch in your low back.
- Windshield wipers for an optimal low-back stretch — Lay on your sleeping mat with your knees bent. While keeping your shoulder blades and feet down on the ground, drop both knees to one side, hold for 5 seconds, then lift them up and over to drop down to the other side. Repeat this several times; you should feel a stretch in your low back. Remember not to push to where you feel pain.
- Yoga child's pose — Kneel on your sleeping pad, with your arms outstretched forward, sit back into your heels and take a deep breath in, then blow it back out. Hold this position and continue breathing as long as you feel comfortable. You can add to this one by rotating your torso and reaching your arms out to either side, to get a better side stretch each way.
- Bridging for back pain — Lay on your back on your sleeping pad. Squeeze your butt muscles and lift from your hips to make a straight line from your knees to your shoulder blades. Engage the core as well. If you are noticing pain in your lower back, you can modify this move: simply tilt your pelvis while lying on your back, and pressing your low back against the floor.
- Cat cow stretch for the low back and sciatica — Move onto your hands and knees, arch your back down toward the mat with your chin tilted up toward the sky. Slowly move from this position into a tall arch with your back up toward the star-filled sky, keeping your head pointed toward your sleeping mat. Gently hold and repeat for several reps.
Camping under the stars is a cherished pastime for many. By integrating these five simple stretches and exercises into your camping routine, you can alleviate discomfort, improve sleep quality, and fully embrace the natural beauty that surrounds you. Remember, taking care of your body ensures that you can continue to explore and appreciate all that nature has to offer. For personalized guidance or additional tips, don’t hesitate to reach out to a Therapeutic Associates Physical Therapy clinic near you.
Happy trails and happy camping!
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Low back pain is one of the most common musculoskeletal issues worldwide, affecting more than 80 percent of adults at some point in their lives. Physical therapy is the best option for relief.
