False Cape State Park via Back Bay

False Cape State Park and Back Bay National Wildlife Refuge (Sandbridge, Virginia Beach)

False Cape State Park sits on a narrow barrier spit south of Back Bay National Wildlife Refuge, with campsites on both the bay and ocean sides. There’s no public road to it, so campers walk, bike, or paddle in through Back Bay National Wildlife Refuge.

The DCR says campers walk “five to nine miles through Back Bay Refuge to the park’s campsites.” It’s flat, but the park says camping here isn’t recommended for young children, inexperienced campers, or anyone who might need quick emergency medical care.

The hike

Overnight campers park at Little Island City Park in Sandbridge, not at the refuge, the DCR says. From April 1 through October 31, the refuge opens either the East Dike or the West Dike Trail, never both; signs at the start show which. The park’s blog says the dikes are mostly flat gravel and that either one reaches the False Cape visitor center in 4.5 miles from the refuge. 13News’s writer hiked the West Dike in July 2022 because the East Dike was closed.

From November 1 through March 31, both dikes close to protect wintering waterfowl, and the beach is the only walking route. The refuge’s North Mile of beach and all dunes are closed year-round. The park’s blog suggests traveling within two hours of low tide, when a wide strip of firm sand appears.

The DCR gives these distances from Little Island City Park: 5.6 miles to the Barbour Hill visitor center, 6.9 miles to the Barbour Hill bay or ocean sites, 8.2 miles to the False Cape Landing bay sites, and 8.4 miles to the False Cape Landing ocean sites. The park has more than 15 miles of trails. The Barbour Hill Trail crosses the spit from marsh to maritime forest and dunes, and the Cemetery Trail, about 4 miles south of the visitor center, leads to the Wash Woods cemetery and church steeple. Wildlife includes herons, egrets, and osprey; the blog says cottonmouths are the park’s only venomous snake.

Johnny Molloy, writing for the state tourism office, says mosquitoes and biting flies can be a problem. The park manager advised 13News to check the weather and call ahead about biting insects.

For another coastal backcountry trip, see Assateague Island in Maryland.

Tips

Bring two printed copies of your reservation confirmation, the DCR says.
Time the beach for low tide.
Leave the dog home. Pets aren’t allowed through the refuge.
Bring insect repellent and sun protection.
Be out of the refuge by sunset on the way in or out, per the DCR.

Camping

Camping is allowed year-round with reservations; the DCR says primitive sites must be reserved by calling 1-800-933-PARK and are not available online, even though its page also shows a general “Make a Reservation” button; same-day reservations aren’t taken. The park allows tents only, up to six people or one household and two tents per site, with pit toilets and no electricity. Groups larger than 10 need a refuge special-use permit at least two weeks ahead. Open fires are prohibited; camp stoves are allowed. The four camping areas are Barbour Hill Bay, Barbour Hill Ocean, False Cape Landing Bay, and False Cape Landing Ocean. Pack out all trash; 13News found no trash cans.

Inside Intel: 13News’s writer camped at Barbour Hill’s oceanside area, where “you can pitch a tent on the beach or use a tree-covered campsite,” and hung a hammock under the trees.

Trail facts

Distance: 13.8 miles round trip to Barbour Hill; up to 16.8 to False Cape Landing (DCR)
Route type: Out and back
Difficulty: Easy to moderate
Campsites: Barbour Hill Bay, Barbour Hill Ocean, False Cape Landing Bay, False Cape Landing Ocean
Water: Drinking water at three spots in the Barbour Hill area; none on the walk in
Permits: Reservation required (by phone, the DCR says)
Fires: Prohibited; stoves allowed
Dogs: Not allowed through the refuge
Trailhead: Little Island City Park, Sandbridge (overnight parking)
Last verified: October 17, 2026

The Lowdown

Sleeping on Barbour Hill sand:

Beach and dune campsites at False Cape shift under you overnight, so a pad that smooths out uneven sand helps. See the sleeping pads testers rate.

See the picks →

Where this comes from

This page draws on the sources below, along with other guides and trip reports. Links go to the original pages.

Before you go: This page is based on published trail guides, trip reports, and reviews, along with official park and agency information where we could find it. It’s meant to help backpackers discover new trails, not to replace current, official information. Conditions, closures, permits, campsites, and water sources change, and some details here may be out of date or wrong. Confirm everything with the managing agency and check current conditions before you head out, and don’t rely on this page alone for safety or navigation. Backcountry travel involves risk.