Oh my aching back, what am I doing wrong :(

[sk66]

Posture and straps....
I have herniated, bulging, compressed disks in the L4/5 and C6 areas. I have found that staying in shape is critical in minimizing the relative issues and that posture is critical for proper "load transfer". With that, a comfortable method of carry that encourages/allows good posture/load transfer is enormously helpful.
I often carry my D300 with a 500mm f4.5 on straps for hours/miles(no tripod/monopod). I have the normal camera strap to the body over one shoulder and a strap to the tripod mount on the lens over the other shoulder. The camera stays close to the body and the load is transferred relatively evenly to both shoulders and down. I shift things around every so often if/when as shoulder gets tired, but that's about it.

They sell these "explorer" straps (I *think* that's the name) on ebay which are designed for lens mounting...(that's NOT what I use)

[mad editor]

Kirb, I find that when I am standign for a long time, especially if shooting, my lower back strts to act up and the pain travels the sciatic nerve all the way down the leg! If I make rgular trips to th chiropractor to keep spine straight and do lots of stretching and regular exercise, it is MUCH better. Yoga works wonders.

[mactheweb]

Originally Posted by private

My advise is go to your doctor, you may need something as a simple relaxer and they will give you the proper exercises for your body. If something is really damaged excersising in pain will make it worse. Trust me. I have been in constant pain for three years now...

Unless your doc is a spe******t in muscular/skeletal problems the most likely prescription you'll get it to see a physical therapist. Save yourself the money and a step. Go there first, or try a personal trainer who specializes in rehab. Good ones will refer you back to a doc if necessary. Sure, if there's organic or mechanical problem an orthopedic surgeon or physiatrist is necessary. But if your problem is simply sore muscles, strengthen them.

When I injured my back and hip, my after surgery advice from my doc was to walk. I do that, 3 miles and ten flights of stairs a day. I also saw a physical therapist. Then I started core strengthening, 2 Pilates classes each week.

When I upgraded to a heavier SLR (Pentax K20D) and lens I still had problems. I use a monopod when my Sigma Bigma is on the camera. I use a BlackRapid strap when my carry around lens or short primes are attached. Both help. Unfortunately, the combination is awkward, as the BlackRapid strap attaches to the tripod mounting socket and makes quick release attachment difficult. My back still tires easily.

I'm starting to carry my camera on my daily walks. It's awkward and I'm not out to shoot and can barely fit my walk in my lunch hour. However, I'm building my endurance and can use the camera for a several hours now without hurting.

[Digidave]

Yoga Baby!!

[tariquesani]

FWIW your gear combo is not a very heavy one so I would attribute it to posture (apart from weak core muscles) - review and see if you are in a habit of holding your camera close to your chest even while not shooting which leads to arching of lower back?

Also are your upper arms rested on your body while shooting? This is likely once the arms get tired and leads to the weight being transfered to an arched back...

Hope this helps

[gomezef]

I'm surprised no one suggested this. Try getting a really good pair of shoes! A really good pair. And put a good pair of insoles into them. Your feet are what support your whole body, and I have heard people say that after changing shoes, their back pain is completely gone.

Granted, that lens is a heavy lens, so having big guns is a good thing but add the shoes as an extra precaution.

[Quo Fan]

I talked to my wife about this (exercise physiologist/athletic trainer) and she said to stretch your hamstrings. You would probably need to strengthen your quads, too, because both sets of muscles join in the relatively same place in your lower back.

I would seek out the opinion of an athletic trainer, because they know the mechanism of injury, how you get hurt. They will then suggest methods on how to prevent further injury, and methods on how to repair the current injury.

[BryanC]

Don't play around with your back. See a professional. I know everyone here has good intentions and have had their experiences, (as I have, too), but please, see a professional.

[Doc Holliday]

Generally, My typical load out consists of one or two DSLRs; a 70-300mm lens; a 17-70mm lens; extra CF cards; tripod: various other misc camera equipment; a CamelBak with 1 or 2 2 liter bladders; 1911 A1 semi-automatic handgun in an Idaho Leather shoulder holster with 2 exra loaded magazies; various maps and GPS; a Fairbain combat knife; a Leatherman tool; 4 Power Bars; and waterproof matches or a propane lighter. Total weight comes in at around 12-16. pounds. ( What can I say, I shoot in the back country, a great deal.) Either on foot or on my ATV.

The most important piece of equipment? My hiking boots with Super Feet insoles. The next most important: a lumbar support belt - whether on my ATV or on foot.

You can't take good pictures when you are in pain- feet or back.

When I'm ten miles into the Scapegoat Wilderness and it starts raining or snowing, EVERY piece of equipment counts.

[Doc Holliday]

After reading more of the posts, I thought I would elaborate on the problem of back pain.

For those of us who have 'ventral adipose deposits' (i.e.; 'beer guts), the weight in front puts a tremendous amount of strain on your back, especially your lower back.

I injured my thoracic spine some years ago, so my gut really makes my thoracic back painful. Add to that nearly 8 pounds of water and 4 pounds of handgun, before I even get started with photographic equipment, and the pressure on my back really can get intense. My hiking is not limited by my feet, or any other problem, but my back. The only time I turn back is when my back gets too painful. Which is a real bummer.

A lumbar support belt will help 'contain' the belly and take the weight off your back. (Here is what I mean.) [I don't know anything about this vendor, I just wanted an image to show what I meant. My belt is all black.] Go to a motorcycle/ATV shop and buy a good lumbar support that is that has 'dual pull'. The lumbar supports worn in stores, et cetera, didn't cut it for me.

Exercise, strengthing and proper weight distribution are all very important. The lumbar support will work immediately while you work on the others.

Another thing and this is kind of out of left field. Let your dog pull you up hills. Pound for pound, dogs are the strongest draft animals in the world. [Dogs in the Iditarod pull sleds that weigh a couple of hundred pounds, before the musher steps on the sled.] I have a one year old golden retriever who is more than willing to help pull me up hills like a sled dog.