How to Avoid Back Pain During Military Training


Military training within the Australian Defence Force (ADF) can be challenging and difficult. Being in peak physical condition not only allows you to operate more effectively in a variety of different environments, it also helps you to better deal with stress and maintain your mental health and wellbeing. However, due to the nature of military activities such as long distance runs with heavy rucksacks, many people can suffer from back pain and joint pain, partially because of muscle imbalances, poorly packed rucksacks and inadequate stretching. Following these simple tips will help you to stay injury free, not just within the ADF but when hiking or frequently carrying heavy loads. 

Core Strength

A tactical advance into battle, or more commonly known as a TAB is a military exercise which combines both booted walking and jogging whilst carrying a large rucksack or bergen. Whilst it's fantastic for both cardiovascular and strength training, back issues arise when packs are poorly balanced with weights that pull the body away from it's centre of gravity. This forces the core muscles and the back to work extra hard for prolonged periods of time, which can lead to muscle strains, soreness and muscle imbalances. This is where certain muscles develop or become underdeveloped and can cause the body to have poor posture. 

To counter this issue you should develop your core strength and incorporate both lower back and oblique exercises into your abdominal training. Having a strong core is about having a solid and stable midriff that can keep your upper body balanced and over your centre of gravity. It also means that you have muscles strong enough to protect the spine should it get put under any undue pressure. To supplement this, when packing any type of bag always try to distribute the weight evenly and make use of the waist strap where possible. This should be tight enough to allow your hips to carry the majority of the weight, whilst the shoulder straps just help to keep the bag balanced. 


You should also work on your flexibility to minimise the risk of muscle strains or tears. If hiking or tabbing there may be a real risk of falling over if you are traversing along uneven ground. Small stumbles will naturally pull your body in different directions, however if you are flexible enough you will be able to withstand a greater amount of flexion before damaged is caused.


30 August 2016

Helping my kids' backs

My kids get really sore backs from all the time they spend sitting down at school at their desk. It's really hard on growing bodies to always be confined like that. I take them to the chiropractor to get regular adjustments, and it really helps relieve their sore their as well as helping them to sleep better at night. I love that they have so much more energy and vitality after their treatments. Our chiropractor is a total genius! This blog is all about how great chiropractic treatment can be for kids and teenagers. It should be really useful for parents and caretakers who want to help their kids.