Deer Season Back Care: Tree-Stand, Dragging, and Cold-Sit Tips from Our Grand Rapids, MN Team

Opening morning is almost here. The Minnesota firearms deer opener is Saturday, Nov. 7, and our Itasca County season runs through Nov. 22. Across Grand Rapids, MN, families are checking gear, laying out blaze orange, and planning who sits where. For many of us, it’s time with parents, kids, grandparents, and old friends at deer camp.

Our team at Davis Chiropractic Health & Wellness wants everyone home safe and feeling good at the end of the season. Here are some practical ways to protect your back, from the first climb into the stand to the last drag out of the woods.

Dr. Ryan Davis with his buck from last season. Our team loves deer camp as much as you do!

Tree-Stand Safety Comes First

The Minnesota DNR says accidents involving tree stands are the leading cause of injury to hunters. A few habits make a big difference.

Wear a harness every time

The DNR recommends always wearing a safety harness while you’re in the stand and while climbing in or out. Attach the strap to the tree so a fall would be limited to about 12 inches, and check the harness for wear before each use.

Keep three points of contact

Before you move, have three points on the steps or ladder: two hands and one foot, or one hand and two feet. The DNR notes that rain, frost, ice, or snow can make steps very slippery, so test each step before you put your weight on it. Climb in and out slowly and focus on each step.

Use a haul line

Never climb with anything in your hands or on your back. Use a haul line to pull up your gear and unloaded firearm, and lower it on the opposite side of the tree before you climb down.

Check your setup before opening day

The DNR also urges hunters to inspect harnesses, haul lines, the stand, and steps or ladders, practice climbing before the season, and share their hunting location and expected return time.

Warm Up Before Those Cold Mornings

Cold muscles are stiff muscles. Harvard Health explains that in cold weather, muscles get less blood flow, become stiffer, and tire more easily, which raises the risk of muscle and tendon injuries.

Before you head out, try a few minutes of gentle movement indoors:

• March in place or walk briskly
• Make slow arm circles
• Bring each knee toward your chest
• Do a few easy squats or lunges
• Gently twist your trunk left and right

Save the longer, held stretches for after you’re warmed up. Harvard Health suggests holding static stretches only once muscles are warm, and never bouncing.

Dragging and Lifting a Deer Safely

Getting a deer to the truck is where a lot of backs get tweaked. Mayo Clinic lists improper lifting, using the back instead of the legs, as a risk factor for back pain.

Use your legs, not your back

Mayo Clinic’s lifting guidance is simple: let your legs do the work, keep your back straight, don’t twist, and hold the load close. When you load a deer into a truck bed, squat down, brace your core, and stand up with your hips and knees.

Get help

Mayo Clinic also advises finding a lifting partner when something is heavy or awkward. A deer is both. This is a great job to share with your hunting party.

Let a sled or cart do the hauling

A Mayo Clinic Health System occupational therapist recommends using a handling device when a load is too heavy to lift safely. In the woods, that means a deer sled or cart. Take short breaks and switch hands often.

Long, Cold Sits and Your Posture

Hours in a stand or blind can leave your lower back and neck stiff. A few ideas:

• Change position often. Mayo Clinic suggests changing position at least every half hour when sitting.
• Support your lower back. A small cushion or rolled jacket behind your low back can help you sit taller.
• Avoid slouching. Keep your knees and hips about level and your shoulders relaxed.

Recovering After the Season

Once the season wraps up, give your body some attention. Gentle walking, stretching after you’re warm, and getting back to your regular routine can help you bounce back.

If an ache sticks around, Mayo Clinic recommends contacting a healthcare professional for back pain that lasts longer than a few weeks, is severe, spreads down a leg, or causes weakness, numbness, or tingling.

Our team offers chiropractic adjustments, massage therapy, and Erchonia laser. As a chiropractor in Grand Rapids, MN, we’re here to help you feel ready for the woods and to help you recover afterward.

A Quick Note on Ticks

The University of Minnesota is asking hunters to help track ticks found on harvested game. It’s a good reminder to check yourself, your kids, and your dogs after a day outdoors.