How to Properly Adjust a Hiking Backpack: Here's How to Succeed!
An improperly adjusted hiking backpack can ruin an exciting hiking adventure and literally become a burden on your tour due to the uncomfortable carrying feel on your back. In many cases, however, this problem can be quickly solved with a few simple adjustments. In our article, we explain step by step how to adjust your hiking or trekking backpack to relieve your back, shoulders, and hips so you can enjoy your hike pain-free!
Appropriate Backpack Size as a Prerequisite
For a hiking tour , you first need a backpack that is not only suitable in terms of volume for the type and duration of your tour but also corresponds to your back length . Whether too short or too long – if the backpack does not fit your back length, the hike will be anything but comfortable for you.
With the help of your C7 cervical vertebra and your pelvis you can measure the appropriate back length for your hiking backpack. You can find instructions for this in our article “Hiking Backpack: Which Size?”. There you will also learn which backpack size (in liters) is suitable for your activity.
Adjusting the hiking backpack for women: What should be considered?
Women often have a different body structure than men: e.g., a shorter back length and a wider pelvis. Specifically, backpacks designed for women therefore have special features, such as a shorter back section or slanted or tapered hip fins for a good fit at the hips. Therefore, consider before your hike whether a women's hiking backpack is worth it based on your stature and back length.
Adjusting the hiking backpack: step-by-step -Instructions
A properly adjusted backpack distributes the weight optimally across your body and guarantees high carrying comfort. Follow these steps to adjust your backpack to your body shape:
1. Pack the backpack correctly
Before you start adjusting various straps and belts, you should pack the backpack correctly, as efficient load distribution is crucial for high carrying comfort. As a rule, heavy items should be packed close to the back at shoulder height, while lighter items can be placed in the upper area and in the bottom compartment closer to the body's center of gravity.
Pro tips for packing your backpack correctly and space-saving tricks are provided in our article “Pack the backpack correctly”. Here we also explain how heavy a hiking backpack should be.
2. Loosen all straps
Put on the packed backpack and first loosen all straps and belts to adjust them to fit you. This includes:
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Hip belt and chest strap,
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Shoulder straps,
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Load adjustment straps on the shoulders and
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optional stabilization straps at the hips.
3. Adjust the hip belt
In these two steps you will adjust your hip belt:
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Place the two hip fins at the level of the hip bones (not at waist level!).
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Fasten the belt and pull it tight without cutting into your stomach.
The correct adjustment of the hip belt on the backpack is very important, as the center of gravity when carrying or a large part of the weight – about 70 to 80 % – rests on the pelvis.
4. Adjust shoulder straps
After the hip belt , it is now time for the shoulder straps : Pull the straps so that the shoulder carriers are positioned on top of the shoulders and the straps are located at the base about in the middle between the shoulder blades are. Note that only 20 to 30 % of the total weight rests on your shoulders.
5. Close the chest strap
The chest strap stabilizes the backpack and prevents the shoulder straps from slipping outward. Pull it slightly tight so that it sits securely, but does not interfere with your breathing. You can adjust the height of the strap according to personal preference.
6. Tighten the stabilization and position adjustment straps
Finally, you should adjust the position adjustment straps on the shoulders and, if available, the stabilization straps at the hips. By tightening both straps, the hiking backpack sits closer to your body so that your backpack does not wobble while walking – especially on rough terrain, this is an absolute must.
Tips & Tricks for Pain-Free Hiking
Back, shoulders or neck can start to hurt especially on longer hikes – even with a perfectly adjusted backpack. Here are some practical tips to alleviate or prevent your discomfort while hiking:
Check the weight of your backpack:
When hiking, you should only take the essentials and pack your backpack efficiently so that the weight of your luggage does not exceed 10 % (for day trips) or a maximum of 15 % (e.g., for hut hikes) of your body weight. This way, for example, you can refill your water along the way instead of carrying heavy amounts of it with you.
Use micro-movements in between:
Consciously move your shoulders slightly up and down every few minutes. Shift the weight of the backpack Minimal to the left and right to avoid one-sided strain. Make short stretching and stretching movements while walking – this keeps the body relaxed.
Targeted strengthening exercises beforehand:
Just a few minutes of daily training can lead to more endurance and strength for hiking in the long term. For example, you can train a stable body posture with planks or prevent tension through arm circles and targeted stretching exercises.
Conclusion:
Exciting hiking adventure or painful torture for neck and back – a properly adjusted hiking backpack or trekking backpack makes the difference on the go. With the right adjustment of the straps and belts, you can optimally distribute the weight, ensure high freedom of movement, and relieve your upper body. Also, pay attention to a good packing technique and the appropriate backpack size that fits your body and activity. So, adjust your backpack and off to the adventure!
