Hunting Season Back Pain: Tips for Hot Springs Area Hunters
Deer season is one of the best times of year around Hot Springs. Between the Ouachita National Forest, private leases in Garland and Montgomery counties, and the hills around Lake Ouachita, there is no shortage of places to hunt. But hunting is also surprisingly hard on the body. Hauling gear up a ridge, climbing into a tree stand in the dark, sitting still for hours in the cold, and then dragging a deer back to the truck can leave your back sore for days.
This post covers the most common ways hunters hurt their backs, simple ways to lower your risk, and when it makes sense to get your back checked. It is general information, not medical advice for your specific situation.
Why Hunting Season Is Hard on Your Back
Most of us do not train for hunting season. You may spend most of the year at a desk or behind the wheel, and then suddenly ask your body to carry a heavy pack over rough ground, climb, crouch, and lift a lot of weight in awkward positions. That sudden jump in physical demand is a common setup for strains.
Long, cold sits
Sitting motionless in a stand or blind for hours, often hunched forward and tense from the cold, can leave the muscles of your low back, neck, and shoulders stiff. When you finally stand up and move quickly, those stiff tissues are more likely to complain.
Tree stands and climbing
Climbing sticks and ladder stands involve reaching, twisting, and pulling your body weight up while carrying gear. Doing that in the dark, in boots and heavy layers, adds strain on the shoulders and back. Falls from tree stands are also a serious safety risk, so a full-body harness and a safety line are worth using every time.
Dragging and lifting a deer
For many hunters, the worst part for the back comes after the shot. Dragging a deer uphill or lifting it into a truck bed means pulling a heavy, awkward load while bent forward and twisting. This is a classic way to strain the low back.
Rough terrain
The ground around the Ouachitas is rocky and uneven. Walking with a loaded pack on steep, loose terrain puts extra demand on your hips, knees, and low back with every step.
Tips to Protect Your Back This Season
Get moving before opening day
A few weeks of regular walking, ideally with a lightly loaded pack on some hills, can help your body adjust to what hunting will ask of it. Simple strength work for your legs, hips, and core can also help.
Warm up before the climb
Before you head into the woods, take a few minutes to loosen up with gentle hip circles, leg swings, and easy trunk rotations. Your muscles handle load better when they are warm.
Move during long sits
When it is safe and quiet to do so, shift your position, gently roll your shoulders, and straighten your back. A seat cushion and dressing in warm layers can help you stay relaxed instead of tense and hunched.
Lighten and balance your load
Carry only what you need, use both shoulder straps, and adjust your pack so the weight rides close to your body. A pack with a hip belt can help shift some load off your shoulders.
Drag smarter, not harder
- Use a deer drag harness or a sled rather than pulling by hand while bent over
- Bring a hunting buddy and share the work
- Keep your back straight and let your legs do the work when lifting
- Avoid twisting while holding the weight; turn your whole body with your feet
- Use a ramp, hoist, or extra hands to load a deer into the truck
When to Get Your Back Checked
Mild soreness after a hard day in the woods often improves on its own over a few days with rest, gentle movement, and heat or ice. It may be time to have it looked at if:
- The pain is not improving after several days or keeps coming back each time you hunt
- It is making it hard to sleep, work, or get around
- Pain spreads into your buttock or leg
Seek emergency care right away after any fall from a tree stand, or if back pain comes with numbness in the groin area, loss of bladder or bowel control, new leg weakness, or fever. Those signs need urgent medical attention.
How Chiropractic Care Can Help Hunters
At our Hot Springs chiropractic office, Dr. Kight starts with a history and exam to understand how you got hurt and what is actually irritated. From there, care may include chiropractic adjustments, soft tissue work, and practical advice on stretching, lifting, and pacing yourself so you can get back out there. You can read more about how we approach back pain relief in Hot Springs. If something needs a different kind of care, we will tell you and point you in the right direction.
Our office is at 1880 Airport Rd, Suite B, in Hot Springs and is open Monday through Friday, 8:30am to 5:30pm. If a weekend hunt left your back sore, call (501) 762-9648 or book an appointment online with Lake Hamilton Family and Sports Chiropractic.
Hunting Back Pain FAQ
Should I use ice or heat after straining my back hunting?
Many people find ice helpful in the first day or two after a fresh strain, and heat helpful later for stiffness. Use whichever feels better, limit sessions to about 15 to 20 minutes, and protect your skin.
Is it OK to keep hunting with a sore back?
Gentle activity is often better than complete rest, but heavy dragging and climbing on an irritated back can make it worse. If the pain is sharp or getting worse, take a break and get it checked.
Can a chiropractor help if I hurt my back dragging a deer?
Low back strains from lifting and pulling are among the common reasons people visit a chiropractor. An exam will help determine whether chiropractic care is a good fit for your situation.