How to properly adjust your hiking backpack
An incorrectly adjusted hiking backpack can make your tour a torment. With our step-by-step guide, your backpack will become the perfect companion for every adventure.
📏 Find the right backpack size
For a hiking tour you first need a backpack, which is not only designed in terms of volume for the type and duration of your tour, but above all corresponds to your back length.
Using your C7 vertebra and your pelvis, you can measure the appropriate back length for your hiking backpack.
Hiking backpack for women:
Women often have a different body structure than men: e.g. a shorter back length and a wider pelvis. Specifically designed women's backpacks therefore have special features:
- Shorter back panel for optimal fit
- Angled hip fins
- Tapered straps for better fit
- Adjusted shoulder straps
⚙️ Adjust hiking backpack - in 5 steps
A correctly adjusted backpack distributes the weight optimally on your body and guarantees high wearing comfort. Follow these steps:
Loosen all straps and belts
Put on the fully packed backpack and first loosen all straps and belts:
- Hip belt and chest strap
- Shoulder straps
- Load adjuster straps on the shoulders
- Optional: Stabilizing straps on the hips
Adjust the hip belt
The hip belt is the most important part - 70-80% of the weight rests here:
- Place the hip fins at the level of the pelvic bones (not the waist!)
- Close the belt and tighten it without cutting in
Adjust shoulder straps
After the hip belt, it’s the shoulder straps’ turn:
- Tighten straps so they rest on top of the shoulders
- The strap attachment should be between the shoulder blades
- Only 20-30% of the weight on the shoulders
Close the chest strap
The chest strap stabilizes and prevents slipping:
- Tighten slightly for a secure fit
- Do not restrict breathing
- Adjust height according to personal preference
Tighten stabilizing and load adjuster straps
Finally, the fine-tuning:
- Adjust the position straps on the shoulders
- Stabilizing straps at the hips (if available)
- Backpack sits closer to the body
- Prevents wobbling on rough terrain
Tips & Tricks for Pain-Free Hiking
Even with a perfectly adjusted backpack, discomfort can occur on longer tours. Here are our best tips for prevention:
Take only what is necessary. The weight should be a maximum of 10% (day trip) or 15% (multi-day tour) of your body weight. Tip: Refill water on the way instead of carrying heavy amounts!
Move your shoulders slightly up and down every few minutes. Shift your weight minimally to the left and right. Short stretching and bending movements while walking keep the body relaxed.
Just a few minutes of daily training provide more endurance and strength. Planks for a stable posture, arm circles and stretching exercises against tension.
Place heavy items close to the back and at shoulder height. Light items go at the bottom and outside. This keeps the center of gravity optimal.
Take a short break every 60-90 minutes. Set down your backpack, circle your shoulders and take a deep breath. Your back will thank you!
