Photo: T. Bichler, Tourismusagentur Ostbelgien

How to adjust your backpack

Only those who adjust their backpack correctly can carry it comfortably over long distances. The right adjustment not only protects your back and shoulders but also saves a lot of energy. From the length of your back to the adjustment of the straps to the height of the chest strap – your pack has several variables that are crucial for a good carrying experience.

The back section

Smaller backpacks often have a fixed back length. When buying a backpack, make sure that it fits your anatomy.

Touring and trekking backpacks usually have an adjustable back section. This makes it a little easier to find the right adjustment – but still, you have to make the right choice in the end.

The following article explains how to find the right back length:

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Waist belt, shoulder straps and chest strap

Various straps ensure that your backpack fits well. They also regulate how the weight is distributed over your body.

Before you put on the backpack, you should loosen all straps. Then slowly feel your way towards the correct setting by shortening the straps evenly one after the other.

Touring backpack without adjustable back part
Photo: Jan Tinneberg, CC0, unsplash.com

The waist belt

It can transfer up to 80% of a load to your hip and thus relieve the shoulders – that's why it should fit perfectly. First, position the waist belt so that it sits exactly on the pelvic bones and closes approximately in front of your navel area.

The shoulder straps

Osprey hiking backpack
Photo: Nick Bramhall, CC BY-SA, flickr.com

Now it's the shoulder straps turn. Adjust them evenly just enough so that the weight of the backpack still rests on your hips.

If the straps are too short, your shoulders will have to work hard. This causes them to tire and hurt faster.

If the straps are too long, the backpack's gravity center shifts backward. This not only makes it heavier to carry but in extreme cases, it can even endanger your stability.

The chest strap

When closing the chest strap, make sure that it is tight enough to prevent the straps from slipping sideways. Many backpacks have a height-adjustable chest strap. If possible, it should sit high enough so that it does not restrict your breathing, but still well below the neck.

The adjustment straps

They regulate the angle between the backpack and back. Loosely adjusted, they provide good ventilation. If they are pulled tight, the backpack sits more firmly on the body. Especially on longer routes, it is worthwhile to vary these settings to avoid one-sided strain on the body.