A properly adjusted backpack should transfer most of the load to your hips, sit close to your back and not pull you backwards. The adjustments are straightforward, but should be made with the pack loaded and fine-tuned as you walk.
Adjust in the right order
- Load your pack as you would for your outing and loosen the straps.
- Position the hip belt over the top of your hips and tighten it for a secure, non-slip fit without restricting your breathing.
- Adjust the shoulder straps to bring the pack closer to your back without putting excessive pressure on your shoulders.
- Adjust the load lifters and chest strap to stabilise the load, not lift it.
Getting the fit right starts with choosing the right pack. If its back length does not suit your body, the straps cannot work miracles: see our guide to choosing pack capacity and carrying systems.
Organise the load to stay balanced
Place the heaviest items close to your back, around mid-height. Loads dangling outside the pack, a heavy pocket on just one side or items shifting inside can all affect your balance. Keep water and frequently used items within reach, but keep their weight well-balanced. Packing your backpack is just as important as adjusting it; find the essentials in the hiking checklist.
Readjust along the way
After a few minutes, slightly loosen or tighten anything causing pressure. Ascents, descents and clothing layers all change how the pack feels. Persistent pain, numbness or loss of balance are signs to take a break and lighten or redistribute the load.
FAQ
Does the hip belt need to be tight-fitting?
It should feel secure and comfortable, without causing pain or restricting your breathing. The aim is to carry the load on your hips, not to squeeze them.
What causes pack-related shoulder pain?
The pack may be too heavy, unevenly loaded or sitting too low. Check the hip belt, how close the pack sits to your back and its contents before tightening the shoulder straps further.
Check the fit before pain sets in
Check the fit after ten to fifteen minutes of walking, then again before a long descent. The pack should not bounce, pull you backwards or create lasting pressure points. Adjust one strap at a time to understand the effect, rather than tightening everything at once.
If discomfort returns despite a better fit, first look at the weight, weight distribution and how much you are actually carrying. Adjustments cannot compensate for an excessive load or a pack that does not fit your back. Taking a break to redistribute the load is often more effective than carrying on and hoping the pain will pass.