As the May half-term approaches and the weather starts to warm up, many of us are dusting off the tent pegs and camping stoves in preparation for a summer of outdoor adventures. At Thrive Body Clinic, we know how refreshing a weekend under canvas can be—fresh air, simple living, and a break from screens can work wonders for your wellbeing.

But as osteopaths, we also see a rise in post-camping aches and pains around this time of year. That’s why we’ve put together three osteopath-approved camping tips to help you enjoy your break without bringing home more than just happy memories.

1. Pack for Spinal Support: Sleep Smart Under the Stars

One of the biggest complaints we hear after camping trips is back pain—particularly in the lower back. A poor sleeping setup is often to blame. While part of camping’s charm is “getting back to basics,” your spine still deserves proper support.

What to Avoid:

• Thin roll mats or directly sleeping on uneven ground
• Inflatable mattresses that sag or deflate overnight
• Camping pillows with no neck support

Osteopath-Approved Tips:

• Invest in a quality sleeping mat or camping mattress: A self-inflating mat with at least 5cm thickness can provide decent support while still packing down small. For car campers with more space, a memory foam topper or foldable camp bed is a game-changer.
• Try to sleep flat, not curled up: Curling up or sleeping twisted puts extra pressure on your spine and hips. Lying on your back or side with a small pillow between your knees (if you’re a side sleeper) is better for alignment.
• Don’t forget your pillow: Use one that supports your neck well—preferably the one you use at home. If space is tight, pack a compressible travel pillow that mimics your usual one.

A good night’s sleep helps your body recover from the day’s walking, cooking, and wrangling with tent poles, so don’t skimp on comfort here.

2. Lift Like a Camper—Not a Weightlifter in Flip-Flops

Camping involves a lot of manual handling—lugging boxes, carrying coolers, hammering in pegs, and setting up tents. Doing these tasks with poor technique (or in a rush) can easily lead to strains in the back, shoulders, or even knees.

Osteopath-Approved Tips:

• Lift with your legs, not your back: Always bend at the hips and knees when picking up heavy items. Avoid twisting while lifting—turn your whole body instead.
• Break tasks into smaller chunks: Rather than carrying everything in one go, make two lighter trips to avoid overloading your joints and muscles.
• Wear appropriate footwear: It’s tempting to pitch camp in sandals or bare feet, but this offers little support or grip. Trainers or walking shoes give your ankles and arches the support they need during setup and breakdown.
• Warm up before doing the heavy work: A few dynamic stretches like arm circles, gentle torso twists, and hip openers will prepare your body for action and reduce injury risk.

If you’re camping with kids, teaching them how to lift properly from a young age also builds good habits for life!

3. Stay Mobile: Make Movement Part of Your Day

It’s easy to become surprisingly sedentary while camping. Whether you’re sat around a firepit, lounging on a picnic blanket, or on a long drive to your campsite, prolonged sitting can lead to stiffness and poor circulation—especially in the lower back and hips.

Osteopath-Approved Tips:

• Incorporate short mobility breaks throughout the day: Use natural breaks (like waiting for the kettle to boil or marshmallows to toast) to do some light stretches—shoulder rolls, side bends, or gentle squats.
• Start the morning with a simple stretch routine: A 5-minute sequence focusing on your neck, back, and hips can help you loosen up after a night on the mat. We recommend:
  • Cat-cow stretch (on all fours)
  • Standing forward bend
  • Side lunges
  • Neck circles
• Go for a walk after meals: A short stroll helps digestion and keeps joints from stiffening up after sitting.

Staying mobile not only keeps your muscles happy—it also helps circulation, digestion, and your overall energy levels. Movement is medicine, even when you’re on holiday!

Bonus Tip: Stay Hydrated and Watch Your Posture

Camping often means more walking, sun exposure, and activity than your usual routine. Combine that with long car journeys and eating outdoors, and it’s easy to become dehydrated. Dehydration can contribute to muscle cramps and headaches, so keep your water bottle close and sip regularly.

And don’t forget your posture while you relax:

• If you’re sitting around the fire, try to alternate your seating position—don’t always slouch in the same way.
• Sit on a proper camping chair if possible, rather than just the floor or a log.
• When driving to or from your campsite, make sure your seat is well-adjusted, your back is supported, and you take regular breaks to stretch.

When to See an Osteopath Post-Camping

If you return from your trip with more than just fond memories—like a stiff neck, aching back, or a dodgy shoulder that won’t ease up—it’s a good idea to book in with your osteopath. At Thrive Body Clinic, we help people recover from camping-related strains all the time, whether it’s due to poor sleep, a heavy lift gone wrong, or just general overuse.

Treatment can include gentle hands-on techniques to ease tension, improve joint movement, and support your body’s natural healing. We’ll also give you personalised advice to prevent the same problem next time.

Final Thoughts: Camping Should Help You Thrive

Camping is a brilliant way to recharge—both physically and mentally. It gives you a break from routine, lets you reconnect with nature, and offers a unique kind of calm that’s hard to find elsewhere. With a bit of preparation and body awareness, you can enjoy all the benefits without the backache.

So, whether you’re off to a festival, a rural farm stay, or just pitching up in a friend’s garden—remember these osteopath-approved tips to keep your camping trip comfortable and injury-free.

Have a fantastic May half-term and summer season, and if your body needs a tune-up before or after your adventures, we’re here to help.

Book your post-camping MOT at Thrive Body Clinic today – because your spine deserves a holiday too.