How to Properly Adjust a Backpack

A 6-Step Guide

A properly adjusted backpack can make the difference between a comfortable walk and back pain. If you carry it for hours – on a hike, the Camino, or during travel – correct adjustment reduces shoulder pressure, protects your back, and saves energy.
Here’s how to do it in six simple steps.

1. Why Proper Adjustment Matters

  • Even weight distribution reduces strain on your spine.
  • Prevents chafing on shoulders and hips.
  • Helps you walk upright without unnecessary leaning forward.

2. Choose the Right Backpack Size

  • Liters: For multi-day walking, usually 30–40 L (Camino trip).
  • Back length: Backpacks come in different lengths. Measure from the top of your shoulders to the top of your hips and choose according to the manufacturer’s chart.
  • The right size means the backpack will “sit” against your back, not “hang” away from it.

2.a Adjusting the Backpack Back Length (if possible)

Some backpacks have a system that allows the shoulder straps to move up and down to match your back length.

How to adjust it yourself at home:

  • Put on the backpack (preferably with at least 5–7 kg / 10–15 lbs of weight to simulate real use).
  • Position the hip belt above your hips and tighten it so it carries most of the load.
  • Adjust the shoulder strap height so that:
    • The point where the straps emerge from the backpack is 2–5 cm (1–2 in) below the top of your shoulders.
    • The straps follow the shape of your shoulders and back without gaps.
  • Lock the adjustment system and walk for a few minutes to check comfort.
  • If you feel the backpack pulling downward or lifting off your shoulders – adjust the height again.

3. Position the Hip Belt Above the Hips

  • The hip belt carries 70–80% of the backpack’s weight.
  • Place it just above your hips (on the iliac crest) so it rests on the bones.
  • Tighten it enough so it doesn’t slide down, but not so much that it restricts breathing.

4. Adjust the Shoulder Straps

  • Pull them so the backpack sits snugly against your back without gaps.
  • The weight is now evenly distributed between shoulders and hips.
  • Do not over-tighten – your arms should move freely.

5. Adjust the Stabilizer Straps

  • Top straps (above the shoulders) – pull gently to bring the pack closer to your body and prevent swaying.
  • Lower side straps (near the hips) – tighten to keep the load stable.
  • Fine-tune while walking – small adjustments can make a big difference.

6. Adjust the Chest Strap (Sternum Strap)

  • Connects the shoulder straps across your chest and helps keep the backpack stable.
  • Reduces pressure on shoulder muscles and allows freer arm movement.
  • Should be at chest height (not too close to your neck or too low toward your stomach).
  • Tighten enough for comfort, but not so much that it restricts breathing.

Conclusion

A well-adjusted backpack protects your back and makes your journey more comfortable. Adjust it before setting off and check periodically during your trip – your body and load change over time, so your setup should too.
Remember: The backpack should adapt to your body, not the other way around.

Extra Tip for Putting on Your Backpack


When putting on your backpack, avoid lifting it from the ground while bent over – this puts significant strain on your back, shoulders, and knees.

  • Best: Ask a friend to help you put it on.
  • If alone: Place the backpack on an elevated surface (bench, rock, fence) before putting it on.
  • This saves energy and reduces the risk of injury, especially when repeated several times a day over many days.