Proper Lifting

When lifting heavy loads, always bend at the knees and squat down to the ground, rather than bending at the waist. Tighten your abdominal muscles and keep your back mostly straight to protect it as you lift. Using your large leg muscles takes the strain off your back, which is better suited for postural support rather than heavy lifting. This way, you minimize the risk of injury while maximizing stability and control.

Avoid Bending & Twisting

Try to keep your spine neutral whenever bending or reaching. Avoid combining bending with twisting motions, as this can place undue pressure on your spinal joints and discs. Keeping movements simple and aligned with your natural posture reduces stress on the spine, helping you maintain endurance and reduce the likelihood of strain or discomfort.

Carry An Even Load

Distribute weight evenly in your pack to prevent asymmetrical stress on your shoulders, upper back, and lower back. An uneven load can disrupt your balance and place extra strain on your hips and knees, especially when covering long distances. Proper packing not only protects your back and joints but also enhances comfort and mobility for sustained periods