Deer hunting season is just around the corner and you’ve probably already prepared your gear, but is your body ready? By having a preventative mindset, like an athlete, you can get ready for this sport and avoid potential injury. Don’t miss a single day of hunting this season because of back pain. Here are seven simple tips to prevent back pain and injury while hunting.
Get adequate rest and recovery
Deer camp is often a time to let loose and have fun with your hunting buddies once the sun sets, but don’t underestimate your need for rest and recovery. You can still have fun while getting enough sleep nightly. Don’t miss that big buck because you nodded off, or even worse, don’t risk falling asleep in your stand and falling. Rest and recovery are just as important to your overall health during the hunt.
Fuel your body
Good nutrition and hydration will help fuel you for the day’s activities. Remember, hunting is a sport and can be physically demanding. It’s fun to indulge with food and alcohol, but by making sure you eat properly and stay hydrated, you will set yourself up for a healthier hunt. Healthy snacks and water will help you stay more alert and focused while giving you more energy to drag your trophy out of the woods.
Warm up and stretch
Warm up and stretch before you get in the woods to make sure you are limber for the hike to your deer stand. Once you get to your stand, take a few extra minutes to stretch again before you will be sitting for a prolonged period of time. A good warm-up is one of the best ways you can prevent back pain while hunting.
Sit with good posture
Your tree stand may not be very ergonomic so it’s important that you sit with good posture. Avoid slouching by maintaining the curve in your lower back. If you are picking out a new tree stand or a hunting seat, look for one with adjustable height, a suitable cushion, arm rests and lumbar support. Using your muscles to sit up straight for a time then relaxing into a back support can reduce the pain and tightness in the low back.
Move frequently and correctly
Prolonged sitting can take a toll on your back and neck. Move frequently to increase circulation and reduce muscle rigidity. Wiggle your spine, flex leg muscles and change your stance occasionally. It’s tempting to remain as still as you can while hunting, but it’s better to move a little than remain so still that you get hurt and cannot hunt at all.
Make sure you have the right boots for the terrain to avoid a fall. Walk normally when carrying heavy loads and position the weight of what you are carrying near your center mass. When climbing hills, try to maintain symmetry in your body by walking straight up the hill, and not at an angle with your feet at different levels. Steep grades may be best climbed in a zigzag manner but make sure you have secure footing.
Drag the deer carefully
Dragging a heavy deer is hard work and extremely stressful on the body. By using a cart or device, you can significantly reduce the burden. Most hunters have been warned of the risk of heart attack while dragging a deer, but this also puts your back, knees, neck and shoulders at risk. If you must drag, do a warm up first to prepare your body for the strain. Frequently change grip and body position so you’re not overworking one set of muscles. Listen to your body and take frequent breaks before you feel exhausted, letting your breathing and heart rate slow down before resuming the drag. Give yourself a cool-down period after this heavy exertion by taking a short walk and doing gentle back and shoulder stretching as you recover.
Prevent back pain while hunting – plan ahead for next year
It’s never too late to prepare for next hunting season. Take note of areas of weakness or improvement and set a plan to better prepare for next year. Maybe you need to focus on your cardiovascular endurance, core strength or posture. Whatever your goal, we can help you address areas of weakness to get you stronger, more flexible and better prepared for the hunt. Contact us to learn more.
