Updated
Many people with chronic back pain complete a gorilla trek in Bwindi, but it helps to plan for two challenges: the trek itself, on steep and uneven ground, and the long, bumpy road journeys to reach the park. A porter to carry your bag, two trekking poles, a request for a closer gorilla family, a few weeks of conditioning and, if needed, flying in rather than driving make the biggest difference. Here is how back pain interacts with the trek and how to reduce the strain.
Why the trek is hard on the back
The walk to the gorillas can take from about one to six hours or more, often off the trail on steep slopes, through vegetation that makes you twist, duck and climb over roots and logs. Every uneven step asks the muscles around the spine to stabilise you, and on a long trek they tire. Stooping under branches and sudden slips are the most common triggers for people with disc problems. Carrying a loaded backpack adds to the strain, especially on steep climbs where you lean forward.
The road journey matters too
For some travellers, the drive is worse than the trek. Reaching Bwindi from Kampala takes about 9–10 hours, and the final sections to some sectors are rough, which means hours of jolting in a 4×4. Break the journey with a night at Lake Mburo or Mbarara, stop every hour or two to walk and stretch, and bring a small lumbar cushion. Alternatively, fly from Entebbe to Kihihi or Kisoro, which cuts the road time to an hour or two. See our guide to flying to Bwindi.
On the trek
Hire a porter, at around US$15–20 plus a tip, so you carry nothing but water. Use two trekking poles to share the load and steady yourself, and take small steps on descents. Tell the park staff about your back at the morning briefing; they will try to assign you a family that was found closer to the starting point. Stop briefly to stretch if your back stiffens, and let the ranger know early if pain is building, so the group can adjust the pace. See our guide to trekking with bad knees, which covers similar techniques.
Preparing beforehand
Ask a physiotherapist for a programme to strengthen your core, hips and legs in the two or three months before the trip, and practise walking on hills in your trekking boots. Sleep on a firm surface where you can, and ask your lodge for an extra pillow or board if the bed is soft. Pack your usual pain relief and any prescribed medication in your day pack, along with a heat patch for the evening. See our gorilla trekking fitness guide.
When to see a doctor, and the alternatives
Get medical advice before booking if you have had recent spinal surgery, nerve symptoms such as numbness or leg weakness, or flare-ups that leave you unable to walk. Make sure your travel insurance covers trekking and evacuation. If the walk is too much, a sedan chair carried by a team of local porters can be booked in advance, though being carried over rough ground is not always comfortable for a sore back. The gorilla permit costs US$800, or US$600 in April, May and November. See our guide to trekking for older travellers.
Frequently asked questions
Often yes, with a porter, trekking poles, conditioning and a request for a closer family.
It can be. Break the drive, stretch often, or fly to Kihihi or Kisoro.
No. Hire a porter so you carry only water, which greatly reduces strain.
After recent spinal surgery, or if you have numbness, leg weakness or severe flare-ups.
