For many Alaskans, hunting is more than a pastime—it's a way of life. The thrill of the chase, the satisfaction of a successful hunt, and the beauty of Alaska’s wilderness are only eclipsed by the unmatched bounty of delicious and highly nutritious food for our families. But all that excitement can take a toll on your body, especially your lower back. Between field dressing game, hiking through rugged terrain, and hauling meat back to your vehicle, it’s no wonder so many hunters in Anchorage AK end up with back pain!

Here at Community Chiropractic Clinic, we want to make sure that your hunting season is memorable for all the right reasons—not because of aches and pains. Let’s take a look at three common ways hunters injure their lower backs and how you can stay safe, strong, and pain-free throughout your adventure.

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1. Field Dressing Game

Field dressing is essential to preserve your game meat, but it’s also one of the most physically demanding parts of hunting. Hunters understand that the food provided by the animal is a precious gift, and will take great pains to remove and process it efficiently. That said, it can take hours to clean a large game animal properly! Bending over for extended periods, twisting awkwardly, and lifting heavy quarters can easily strain your lower back.

How to avoid injury:

• Watch your posture: Whenever you bend over to field dress, make sure to bend at the hips and knees, not at your waist. This helps distribute the weight more evenly and keeps stress off your lower back. Also consider kneeling at times to take additional stress off of the back.
• Take frequent breaks: It’s easy to lose track of time while you’re field dressing, but staying in one position for too long can lead to stiffness. Stand up, stretch, and give your back a break every 10-15 minutes.
• Teamwork makes the dream work: When it comes to lifting heavy quarters or any large parts of the animal, don’t be a hero—ask for help. Team-lifting is a safer option and will protect your back in the long run.

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2. Traveling On Foot or in ATVs

Hunting often means trekking across uneven ground with a pack, rifle, or bow in tow. Add to that the vibrations and jostling of riding an ATV, and your back can take a beating even before you reach your destination.

How to avoid injury:

• Use proper gear: A good hunting pack with padded shoulder straps and a waist belt (set up properly) will help distribute weight more evenly across your body, reducing the strain on your lower back.
• Warm up and stretch: Just like any other physical activity, your body needs to warm up before you head out into the field. Do some light stretching or walking to loosen up your muscles.
• Maintain good posture on ATVs: Keep your back straight and engage your core when riding an ATV. Drive slowly and within manufacturer recommendations to prevent accidents.

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3. Hauling Meat

The real work begins once you’ve got your game. Hauling meat back to your vehicle or camp is where many hunters face their biggest challenges. Lifting heavy quarters, dragging animals over uneven terrain, hanging meat to dry, or even loading them into an ATV or truck can all lead to serious back injuries if you're not careful.

How to avoid injury:

• Lift with your legs, not your back: When it comes to heavy lifting, always squat down and lift with your legs. Your legs are much stronger than your back, and they’ll do a better job of handling the load without causing injury.
• Use proper equipment: Game carts, sleds, and pack frames are lifesavers when it comes to hauling heavy meat. These tools take a lot of the strain off your body and make it easier to transport your game.
  Don’t go it alone: Hauling meat is a team sport. Get a buddy to help you lift and carry. Not only will it prevent injuries, but it’ll also make the job a lot faster.

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General Tips for Lower Back Safety in Anchorage AK

Hunting is physically demanding, and your back does a lot of the heavy lifting—literally. To keep yourself in top shape, keep these general tips in mind:

• Stay hydrated: Dehydration can cause muscle cramps, which might worsen back pain. Drink plenty of water throughout the day.
• Take regular breaks: Hunting is a marathon, not a sprint. Take time to rest, stretch, and recover during your trip.
• Strengthen your core: Your core muscles play a huge role in supporting your back. Regular exercises that target your core will help prevent injury in the long run. If you have a previous injury or don't know where to start, we recommend coming in the office for an evaluation and recommendation.

At Community Chiropractic Clinic, we know how important it is for you to stay active and enjoy all the Alaskan wilderness has to offer. If you’ve been experiencing lower back pain from hunting—or if you just want to be proactive about your health—give us a call at (907) 222-2100 to schedule a free consultation. Our team will help you get back on your feet and ready for your next big hunt.

Don’t let back pain keep you from doing what you love—let’s make this hunting season your best yet so that you can have success and (most importantly) get home safely!