Setting up your hiking backpack correctly: Here's how to do it!
A poorly adjusted hiking backpack can ruin an exciting hiking adventure and the not very back-friendly carrying comfort can literally become a burden on your trip. However, in many cases, this problem can be quickly solved with a few simple adjustments. We will explain step by step in our article 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 trip, you first need a backpack that is not only suitable in terms of volume for the type and durationof your trip but also fits your back length matches. No matter if 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 ..
Adjusting hiking backpacks for women: What to consider?
Women often have a different body structure than men: e.g. a shorter back length and a wider pelvis. Specifically designed backpacks therefore have special features, e.g. a shorter back part or slanted or conically shaped 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-guide
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:
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1. Loosen all straps and belts Put on the packed backpack and first loosen all straps and belts to adjust them to fit you. This includes:
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2. Adjust hip belt In these two steps you will adjust your hip belt:
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.
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3. Adjust shoulder straps After the hip belt, it is now time to adjust the shoulder straps: Pull the straps tight so that the shoulder straps are positioned on top of the shoulders and the straps at the base are about in the middle between the shoulder blades are located. Note that only 20 to 30 % of the total weight rests on your shoulders. |
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4. Buckle the chest strap The chest strap stabilizes the backpack and prevents the shoulder straps from slipping outward. Tighten it slightly so that it sits securely, but does not interfere with your breathing being hindered. You can adjust the height of the strap according to personal preference.
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5. Tighten stabilization andposition adjustment straps Finally, you should adjust the adjustable 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
The 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 the backpack: When hiking, you should only take what is necessary 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, you can refill your water on the go instead of carrying heavy amounts of it.
- Utilize micro-movements in between: Consciously move your shoulders slightly up and down every few minutes. Shift the weight of the backpack minimally to the left and right to avoid one-sided strain. Do short stretching and stretching movements while walking – this keeps the body relaxed.
- Targeted strength exercises in advance: Just a few minutes of daily training can lead to more endurance and strength while 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: An exciting hiking adventure or a painful ordeal for the neck and back – a properly adjusted hiking backpack or trekking backpack makes all the difference on the way. With the right adjustment of the straps and belts, you can optimally distribute the weight, ensure high mobility, and relieve your upper body. Also, pay attention to good packing techniques and the right backpack size that fits your body and activity. So, adjust your backpack and off to the adventure!
