Rucksacks are best – Make sure you can pack your kit into something that is easy to carry. A rucksack with wide straps will distribute the load more evenly over your back and, if it has chest straps, this further helps to even out the load. Cross body bags are a good alternative or second bag option.
Protect your back – Ensure your back is protected against a hard and potentially damp surface by sleeping on a good quality camping mat. Use a sitting mat when you are resting during the day and, if uncomfortable, change position as soon as possible.
Pillow Talk – Having a pillow will help you get a good sleeping position and, if your pillow from home is comfortable and supportive, try to take it with you. If this is not practical, a blow-up pillow is the most portable. Have a ‘dry run’ on it before you leave home to make sure you can sleep comfortably.
Prepare your sleeping area – make sure to remove large stones or sticks that could dig into your spine.
Keep hydrated – If you are standing or queuing or long periods of time, drinking alcohol will cause dehydration which, in turn, can aggravate muscle pain. This is made worse if it is warm, sunny or windy. Make sure you keep topped up with plenty of water and juice.
Still Standing – If you know that you are going to be on your feet for a long time, make sure you wear comfortable shoes and loose clothing. Stand with your feet shoulder width apart to support your back and hips.