There are at least three more weeks until school starts again; plenty of time to squeeze a family camping trip. Here are a few tips to promote healthy posture while you’re on the road, by the campfire, and in your tent.
On the Road
During the long haul to your nearest national park, it’s easy to strain your cervical spine (the vertebrae in your neck) by craning your neck forward to see the road.
If you notice your head drifting out of alignment with the rest of your spine while you're driving, a quick fix is to tuck in your chin, and gently stretch the crown of your head--the part of the head that’s home to many a cowlick--towards the roof of the car. Once you’ve lengthened your neck, relax your head into alignment with the rest of your spine.
By the Campfire
Collapsible fabric and steel chairs are popular with campers, but these seats are often draped in a way that promotes slumping and slouching. A better option is to bring along a collapsible stool instead. With a stool, you’re better equipped to “leave your behind behind you” as i wrote about in a recent post while you roast your s’mores.
In Your Tent
Besides encountering a bear, sleeping in your tent can be the most uncomfortable part of camping. At my clinic in Palo Alto, CA, I teach my clients a technique called “Stretchlying” that decompresses the spine and can help sleepers tolerate a wide range of bed firmness. I have two tips borrowed from the Stretchlying technique that may help prevent an achy back the next morning.
When sleeping on your back, check the position of your pillow (or if you don’t traditionally pack pillows on your camping trips, whatever you stuff under your head). Your head, neck AND shoulders should be slightly raised on the edge of the pillow.
If you are too low on the pillow, it can cause your neck to curve forward. If you are too high, it can cause your neck to sway and compress your cervical vertebrae.
I also recommend positioning a pillow underneath your knees when you sleep. Many people have tight psoas muscles, which can cause an unhealthy sway in your back if you lie down with outstretched legs. A pillow beneath your knees keeps them in a slightly bent position, which relieves the stress on your low back. Again, if you didn’t pack a pillow, you can always use a folded up fleece or other extra clothes you brought on the trip.
Keep these tips in mind on your next outdoor overnight adventure, and I wish you well on your next expedition!
Esther Gokhale, L.Ac. is an expert in pain-free living and the Nautilus Gold Award-winning author of 8 Steps to a Pain Free Back. She's the creator of the Gokhale Method, an anthropologically-based approach to posture and alignment designed to eliminate and prevent back pain and other musculoskeletal problems. She's the founder of the Esther Gokhale Wellness Center in Palo Alto, CA. Visit her at egwellness.com
