Summary: Show Notes: Episode 120<br> Today on the First 40 Miles, your car has a mechanic, but when it comes to good body mechanics, it’s all up to you. Find out how to prevent injury in today’s top 5 list. Then on the SUMMIT Gear Review, a piece of backpacking clothing that goes before the base layer. Next, a zero gram solution that will support your lower back while you’re taking a quick break. And we’ll wrap up the show with a little trail wisdom from the Bible.<br> Opening<br> <br> * The twinge in lower back that led to a lesson in good body mechanics<br> * Preventing injury through good body mechanics<br> <br> Top 5 Body Mechanics Rules for Backpackers<br> Keep your pack weight close to your back<br> <br> * Heavy stuff against your back<br> <br> Lift with your legs<br> <br> * Lift with your knees, not with your back<br> * Your feet should be apart, with one foot slightly in front of the other.<br> * Hold your pack close to your body before you hoist it on<br> <br> Engage core<br> <br> * That means drawing your navel into your spine—or tightening those abdominal muscles (the same ones you tighten when you give a foreceful breath of air out)<br> * This instantly provides stability and support to your back muscles and helps prevent back injury<br> <br> Keep things loose—not locked up <br> <br> * If you feel your shoulders tighten, bring them down<br> * If you feel your calves tightening, take a few minutes to stretch them when your body is warmed up<br> * Bend, don’t lock knees—that’s part of keeping it loose<br> * That weight can cause you to tighten up your shoulders and arms<br> * If you feel your shoulders tightening up, take your pack off for a few minutes, roll your shoulders, and then tuck them back<br> <br> Don’t hunch over<br> <br> * Hunching is a natural tendency when you have a load strapped to your back.<br> * When sitting, resist the urge to sit in a hunched position<br> * If you can, give yourself some extra support behind your lower back—either with a backpacking chair or today’s backpack hack of the week<br> * When you slouch, it puts an unhealthy strain on your ligaments, spinal joints, which enhances your risk injuries<br> * The more you slouch, the more the spine loses its ability to distribute shock evenly, causing stress on your vertebrae<br> <br> SUMMIT Gear Review: <a href="https://exofficio.com/search?q=give+n+go&lang=en_US">Exofficio Give-N-Go Underwear</a><br> Structure<br> <br> * 94% Nylon / 6% Lycra Spandex<br> * Diamond-weave mesh fabric<br> * Flatlock seams<br> <br> Utility<br> <br> * Quick-drying<br> * Treated with Aegis® Microbe Shield™ which makes them odor resistant<br> <br> Mass<br> <br> * The weight will vary based on cut and style, but the material is very stretchy, very lightweight<br> <br> Maintenance<br> <br> * Machine wash cold, Wash with like colors, No bleach, Tumble Dry Low or Line dry in shade<br> * Or handwash in camp (not directly in a stream)<br> <br> Investment<br> <br> * $18-30<br> * Depends on what cut and style of underwear it is<br> <br> Trial<br> <br> * The Exofficio Give-N-Go underwear is the #1 most popular line among backpackers—travel and wilderness.<br> * Top of the box says “17 countries, 6 weeks, 1 pair of active underwear. (Ok, maybe two.)”<br> * This underwear has some really great features that make it popular with the thru-hiking crowd, and those features definitely transfer to regular ol’ backpackers–folks who want something lightweight, comfortable, quick-drying, odor resistant, and breathable.<br> * The folks at Appalachian Trials did a great review of ExOfficio Give-N-Go…<a href="http://appalachiantrials.com/gear-review-mens-womens-exofficio-underwear/">http://appalachiantrials.com/gear-review-mens-womens-exofficio-underwear/</a><br> <br> Backpack Hack of the Week™: Zero Gram Backpacking Chair<br>
