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How Do You Wear a Backpack for Backpacking?

Published in Backpack Fitting 4 mins read

Wearing a backpack for backpacking correctly is crucial for comfort, balance, and preventing strain on long treks. The key is to distribute the weight efficiently, primarily onto your hips, not your shoulders.

Mastering Your Backpack Fit

Properly adjusting your backpacking pack ensures that the majority of the weight rests on your hips, which are better equipped to carry heavy loads than your shoulders. A well-fitted pack feels like an extension of your body, allowing for greater mobility and less fatigue.

The Foundation: Your Hipbelt (Crucial Step!)

The hipbelt is the most important part of your backpack's suspension system, designed to transfer the bulk of the pack's weight (typically 70-80%) from your shoulders to your sturdy hip bones.

Here’s how to properly position and fasten your hipbelt:

  1. Put the pack on.
  2. Move the hipbelt until the padding hugs the top of your hip bones (your iliac crest). This is the bony ridge at the top of your pelvis. The belt should sit snugly on this bone, not above or below it.
  3. If the hipbelt sits too low or too high relative to your iliac crest, tighten or loosen the shoulder straps to raise or lower the hipbelt's position until it's just right.
  4. Fasten the hipbelt buckle and tighten it securely. It should be snug enough that it doesn't slip down, but not so tight that it restricts breathing or causes discomfort.

Fine-Tuning Other Straps for Optimal Comfort

Once the hipbelt is correctly positioned, you can adjust the other straps to stabilize the load and fine-tune the fit.

Shoulder Straps

After the hipbelt is secure, tighten your shoulder straps just enough to bring the pack close to your body and prevent it from pulling backward. They should contour over your shoulders without any gaps between the straps and your body, but they should not be bearing the primary weight.

Load Lifter Straps

These straps connect the top of the shoulder straps to the top of the pack. They help pull the top of the pack closer to your body, distributing the weight more evenly and preventing the pack from swaying. Adjust them until they form roughly a 45-degree angle with your shoulders. Over-tightening can pull the pack too high, placing more weight on your shoulders.

Sternum Strap

The sternum strap connects the two shoulder straps across your chest. Its purpose is to prevent the shoulder straps from splaying outwards and to hold them comfortably in place. Adjust its height so it sits comfortably across your sternum (breastbone), avoiding pressure on your collarbones or breathing. Then, tighten it just enough to pull the shoulder straps inward without feeling restrictive.

Practical Tips for a Perfect Fit

Achieving the perfect fit is an iterative process. Here are some practical tips:

  • Pack it Realistically: Always try on and adjust your pack with a realistic amount of weight inside. A lightly packed bag will feel different than a fully loaded one. Use items like blankets, books, or actual gear to simulate weight.
  • Adjust on the Go: Your body and the pack might settle differently as you hike. Make minor adjustments to straps throughout your journey to maintain comfort and balance.
  • Test Run: Before a long trip, take your fully packed and adjusted backpack for a short walk around your neighborhood or on a local trail. This helps identify any hot spots or areas of discomfort.
  • Seek Professional Help: Many outdoor gear stores offer free pack fitting services. A trained professional can provide personalized advice and ensure you get the best fit for your body.

Backpack Strap Adjustment Cheat Sheet

Understanding the function of each strap helps in fine-tuning your fit.

Strap Type Primary Function Adjustment Goal
Hipbelt Transfers majority of pack weight to hips Snug, padding hugging the top of your iliac crest
Shoulder Straps Stabilizes pack, minor weight distribution Snug against shoulders, no gaps, doesn't bear main weight
Load Lifter Straps Pulls top of pack closer to body, stabilizes load ~45-degree angle from shoulder strap to pack
Sternum Strap Prevents shoulder straps from splaying, enhances stability Comfortably across chest, allows natural arm movement

By following these steps and regularly fine-tuning your adjustments, you can ensure your backpack wears comfortably and efficiently, allowing you to focus on the journey ahead.