To adjust your backpack correctly and hike pain-free – this is the basic requirement for every successful tour. Only when your hiking backpack is optimally adapted to your body can you be on the road for hours or days without experiencing back, shoulder or neck pain. In this article, we show you step by step how to adjust your backpack perfectly, which mistakes to avoid and how to recognize when everything fits. You'll become a pro in just a few minutes.
Why it's so important to adjust your backpack correctly
Proper backpack adjustment ensures that the weight is distributed evenly across your body. This relieves strain on your back, shoulders and neck, maximizes your safety and prevents uncomfortable chafing. Especially on longer tours, you'll quickly feel the difference.
When your hiking backpack sits correctly, you'll stay balanced even on rough terrain and prevent back pain. Otherwise, the weight pulls you backwards or downwards – you have to exert additional effort to walk upright. This strains your entire musculature and especially your back. Particularly on longer winter tours with a 40-liter backpack, proper adjustment makes all the difference.
How does a backpack fit correctly?
Your backpack fits correctly when the weight is distributed evenly across your body. It should fit snugly against your hips and back, as if it were part of you. As little weight as possible should rest on your shoulders – the center of gravity should be in the back and hip area, where the stronger muscle groups can do the work.
A good indicator: When you open the hip belt, noticeably more load should press on your shoulders. If it doesn't, the backpack is sitting too high or the hip belt is too loose.
Adjust your backpack correctly and hike pain-free – Step by step
To best relieve your body and optimize your carrying comfort, you should properly adjust your hiking backpack before first use. With our instructions, it becomes child's play.
Step 1: Pack your outdoor gear
First, pack your typical hiking gear, because only with realistic weight can you adjust the backpack correctly. Pay attention to even weight distribution and ensure that important equipment is easily accessible. This prevents one-sided strain and means you won't have to spend your breaks searching. An ultralight sleeping pad or an ultralight down sleeping bag help significantly reduce overall weight.
Step 2: Loosen all straps
Loosen all straps and adjustment buckles before putting on the backpack. This creates a neutral starting point so you can then adjust the backpack optimally.
Step 3: Position the hip belt
Now find the right position for your hip belt. Place it centrally on your hip bones – not on your belly and not on the groin area, to avoid friction and pinching. Then tighten the belt so it carries the main load of your gear.
Step 4: Adjust shoulder straps
Now it's time for the shoulder straps. They should rest comfortably on your shoulders without cutting in. Important: You must be able to stretch your arms without problems. Shoulder straps that are too loosely adjusted will slip while walking, ones that are too tight will restrict your freedom of movement.
Step 5: Adapt the chest strap
The chest strap provides additional stabilization. On most backpacks, it's height-adjustable and should ideally sit at upper chest height. Make sure your chest can move freely up and down when breathing. If not, loosen it a bit.
Step 6: Align load-lifter straps
Once all straps are adjusted, align the backpack with the load-lifter straps. They regulate the distance of the backpack from your torso. Pull them tight so the backpack sits close to your back, but your shoulders aren't pulled backwards. An optimal angle is approximately 30 to 45 degrees between your shoulder and the backpack.
Avoid common mistakes when adjusting your backpack
Many hikers make the mistake of loading all the weight onto their shoulders instead of carrying it via the hip belt. A chest strap that's too loose or forgotten load-lifter straps also quickly lead to tension. Plan a few minutes before each tour to adjust your backpack correctly and hike pain-free – your back will thank you.
Good functional clothing is also worthwhile: Merino socks prevent blisters, and properly used trekking poles provide additional relief for your knees and back.
FAQ – Frequently asked questions about backpack adjustment
How much weight should rest on the shoulders?
Ideally, your shoulders carry only about 20 to 30 percent of the total weight. The majority – around 70 to 80 percent – should be transferred via the hip belt to the hips, since the hips can support the load much better than the shoulders.
How do I know if my backpack is adjusted incorrectly?
Typical warning signs are pressure points on the shoulders, a numb feeling in the arms, back pain or a backpack that wobbles back and forth while walking. If you unconsciously lean forward to maintain balance, the adjustment isn't right either.
Do I need to readjust my backpack during the hike?
Yes, it's actually recommended. On uphill sections, you can tighten the load-lifter straps a bit so the backpack sits closer to your body. On downhill sections or on flat terrain, you can loosen them again to have more freedom of movement.