Camping-Ready Core: Stay Pain-Free Under the Stars

There’s nothing quite like camping in Western North Carolina—cool mountain air, cozy hammocks, and trails that go on for days.

But let’s be honest: camping can be hard on your body. From hoisting gear and uneven terrain to sleeping on the ground and squatting by the campfire, your core, spine, and joints take a beating.

That’s why we created your PT-informed camping prep guide—so you can enjoy the woods without waking up in knots.

Common Camping Pain Points

Before we get into solutions, here’s what we often see after a weekend in the wild:

• Low back pain from awkward sleeping positions or heavy lifting

• Hip tightness from long hikes or crouching at camp

• Neck or shoulder stiffness from carrying packs or sleeping without support

• Foot or ankle strain from unsteady terrain

The good news? A few simple movement prep steps can make a huge difference.

Movement Prep Checklist for Campers

Start these 1–2 weeks before your trip (or the day before in a pinch):

1. Core Stability

Camping demands rotational control (twisting with packs, balancing on logs, etc.)

• Bird-dogs (10 reps/side)

• Side planks (30 sec/side)

• Dead bugs (10–12 reps)

2. Spine Mobility

Prep for ground sleeping and tent setup with:

• Cat-Cow (10 reps)

• Seated or kneeling thoracic rotations (8/side)

• Thread-the-Needle (5/side)

3. Balance + Ankle Control

Uneven ground is a recipe for ankle tweaks.

• Single-leg balance (30 sec/leg)

• Calf raises (15 reps)

• Lateral band walks (10 steps each way)

Do this 10-minute routine daily or every other day leading up to your trip—and repeat before long hikes.

What to Pack for Posture-Friendly Camping

Skip the pain and pack smart. Here's your PT-approved packing list:

Gear	Why It Helps
Inflatable sleeping pad or cot	Reduces spinal compression overnight
Camp chair with back support	Keeps hips + spine in better alignment
Foam yoga block	Acts as a pillow, back support, or stretch tool
Compression wrap or band	Use for pre-hike activation or recovery
Travel foam roller or massage ball	Great for post-hike foot, glute, or spine relief

Bonus: Bring a mini resistance band for quick campsite core work or recovery stretches.

Recover Right: What to Do After Your Trip

Back from your adventure and feeling tight, sore, or stuck? We’ve got you.

At Outshine, we often support campers with:

• Cupping therapy to relieve tight fascia and improve circulation

• Dry needling for stubborn muscle knots after heavy lifting or poor sleep

• Manual therapy and mobility work to realign and reset your spine and hips

• Custom recovery routines to get you back on the trail—faster and smarter

Move Freely—Even in the Forest

You shouldn’t have to choose between adventure and comfort. With a little movement prep, smart gear, and a strong core, you can head into the woods and come back feeling strong.

-Dr. Maggie

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