Welcome to episode 120 of the first 40 miles.

If you're new to backpacking, or if you're hopelessly in love with someone who wants you to love backpacking,

then this podcast is for you.

We'll talk about the essentials, how to lighten your load, and how to make the most of your time

on the trail.

I'm your host Heather Legler.

And I'm Josh Legler. this is the first 40 miles.

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. a 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.

All this, and that's about it today on the first 40 miles.

Last week in episode 119 we talked about what to do when an injury has kept you off the trail and you

know during that recovery time what are some things you can do to look forward to

being back on the trail and to to improve your health and your physical condition to get back on the trail and to improve your health and your physical condition to get back on the trail.

Of course, even better is if we can prevent the injury in the first place and stay on the trail.

And so today we'd like to talk about body mechanics. The things you can do, especially while you're on a backpacking trip, to minimize the chances of getting an injury due to, you know, where you just twist wrong or you bend wrong or something and all of a sudden you're in pain.

And I consider knowing the rules of body mechanics to be one of the greatest life hacks of all.

Like if you can figure out how to prevent injury,

that's incredible.

And so the things that we're going to share with you today

are things that you can not only use on the trail

...