How To Fix An Uncomfortable Backpack: A Troubleshooting Guide
If your backpack hurts, keep reading…
We’ve all been there before. You’re a few miles in when your backpack begins to hurt. You start scrunching your shoulders, stretching your neck, and constantly tightening your belt. Newcomers to backpacking may chalk it up to “well, that’s backpacking,” while those who know better immediately begin troubleshooting because backpacking shouldn’t be uncomfortable. If something hurts, we fix it.
There’s a lot that can go wrong with backpacks. From shoulder pain to hip pain, it’s all possible when you’re wearing a pack, but these issues are also very much avoidable.
By Land was built on the foundational principle that backpacking doesn’t have to hurt so I’ve put together a quick troubleshooting guide to use if you’re experiencing pain from your backpack.
The Anatomy of a Backpack
Before we get into troubleshooting an uncomfortable pack, let’s make sure you know what each part is and how it works so you know what you’re doing.
Pack Bag
The bag of your pack is responsible for protecting your gear from the elements and the trail itself. There are a million designs based on the type of backpacking you’re doing or what level of access you need. Find one that works for you based on what you’re doing and how you like to access your gear.
Pack Frame
The frame of your backpack is responsible for providing structure and support for the items you’re putting into the bag. Depending on how rigid the frame is will determine how much weight it can carry. The more rigid, the more weight it can usually bear (generally).
Each pack maker should provide a suggested load hauling limitation based on the overall design of their product. Going beyond the load rating will result in an uncomfortable existence.
Hip Belt
The hip belt is responsible for transferring the weight of the pack to your body and securing it there. Done correctly, you should be able to loosen the shoulder harness completely and have it stay in place. That, my friend, is the sign of well fitted and well designed backpack.
True story: I took some friends backpacking and found out 4 miles into the hike that one of them had a broken buckle on their hip belt so she wasn’t even using it. She was VERY uncomfortable but didn’t say a word about it because she figured “that was backpacking.” Please don’t blindly accept that backpacking hurts.
Shoulder Harness/Suspension
The shoulder harness is designed to stabilize the lateral movement of your backpack and is NOT for bearing the load of a pack. In general, you don’t want the shoulder harness/straps to be so tight that they’re uncomfortable and you certainly don’t want all the weight of the pack bearing down on them. Just get them snug to secure the load and enjoy the ride.
Load Lifters
Load lifters are responsible for bringing the top of the frame toward your center of gravity to prevent the load from pulling you backward. They look like a piece of lashing running from the top of your frame to your shoulder straps and should be pulled snug to a 45-degree angle.
Not all load lifters are created equal. Ultralight packs may have them, but they’re often not functional because of the minimalistic frame design or lack thereof.
All packs designed for load hauling will have proper load lifters and make a world of difference when implemented.
Troubleshooting Guide
Step 1: Ensure Proper Sizing
Wearing a correctly sized backpack is the foundation for how a pack performs, so begin by ensuring your backpack's torso length, suspension, and waistbelt are sized appropriately for your body.
Regardless of your experience level, there’s a chance you’re not aware that most backpacks come in different sizes to account for the variability from person to person. I know this because I was the guy who decided to focus more on the pack's volume rather than the way it fit me. I reaped a lot of pain from that approach and learned from it.
Here’s a breakdown of how each component works and why.
Backpack Suspension and Torso Length
If you’re 5’5” and wearing a backpack meant for someone who is 6’, nothing will match up, and you’re going to have issues. The same works in reverse.
If you own a backpack with an adjustable torso length/suspension, ensure it’s adjusted correctly for your body. If your pack has a fixed torso length/suspension, meaning it can’t move up and down, ensure you’re not in the wrong-sized backpack altogether (S,M,L sizing, not volume).
Backpack Hipbelts/Waistbelts
Proper Backpack Weight Distribution
As previously mentioned, hip belts are designed to secure the load of your pack to your body by transferring the weight of your pack from your shoulders to your hips which is why it’s important that the size of your belt matches your waist. If it is too small or too big, you’ll have issues securing that load, and pain will ensue.
Waistbelts can be designed as fixed, adjustable, or replaceable. Depending on which you have, you need to make the proper adjustments on the spot or find a new pack that fits your waist size.
Shoulder Straps
Shoulder straps assist in stabilizing the weight of your backpack rather than carrying the load and should only feel about 20% of the load. The remaining 80% should rest on your lumbar.
Some straps feel better than others for a few reasons: shape, padding, and width. One of all of these could be the culprit in an uncomfortable pack.
The shape of a shoulder strap can be basic or include an “S” curve to account for smaller shoulders. If you have wide shoulders and you’re wearing a pack for smaller shoulders, you’ll have issues and vice versa.
The padding and width of a shoulder strap play a role in how the load feels on your shoulders. If there’s not enough padding, you’ll have issues; if they’re not wide enough, the load will dig in and become uncomfortable regardless of how much weight you carry.
Step 2: Wearing Your Backpack
Improperly wearing a backpack makes for a tough time on the trail, but in just a few easy steps, you can go from having a poorly-fitting backpack to a comfortable one.
I’d highly suggest you refer to the instructions of the company who made your pack for how they want you to fit it. I’ve found several slightly different methods to wearing a pack, so get with the maker to learn how they suggest you wear their product.
WARNING!! Always adjust your pack with a load in it. Making adjustments to and fitting an empty backpack is like drinking decaf coffee - pointless.
How To Wear Your Backpack
Loosen up all straps for the initial fit. Do this before each trip to make sure you’re dialed in for the load you’re hauling.
Sling it on, lean over, and buckle the hip belt. Bend over a little to get the weight of your pack onto your back, then, when the lumbar pad is in the proper position on your lower back, tighten it down nice and snug to where it won’t slip down. When you stand up, the pack should be held in the small of your back. Repeat this step until it does or adjust the sizing of your hip belt if possible.
Pull the shoulder straps down until they’re snug. Think “finger tight” and avoid pulling too hard. You don’t want to feel like you’re in a race car.
Connect the sternum strap and slowly tighten it to a comfortable position. Again, finger tight. There's no need to choke yourself out here.
Reach back behind your head to grab the load lifters on top of your shoulders and pull forward until the strap angle is near 45 degrees. You should feel the load lift up a little and change its center of gravity from pulling you back to standing up straight. Don’t pull too tight or you’ll feel the bottom of the frame kick out away from your lumbar.
By adjusting one or more of these steps listed above, you can drastically improve the fit of your backpack. Not all packs or bodies are created equal, so it may take you a few times to dial it in just right, but you’ll get there.
Further Troubleshooting Steps
There’s always something to fix on a pack to make if feel better. Use these tips and tricks below to help smooth out that ride.
Reduce Waistband Bulk
The less bulk on your hips, the better so avoid wearing a bulky belt or pants that have a strange waistline like big belt loops. I think it also goes without saying that you shouldn’t be wearing a knife or some other object on your pants that would come in contact with the belt of your pack.
Running shorts will likely feel the best or if you’re into running tights, those work too. If you do wear a belt, make it very thin so it has little to no impact on comfort. I once wore pants that dug into my hips like an angry demon.
Loading Your Pack Properly
If your pack is listing to one side or the other, pulling you backward, tipping over on you, you have some work to do. Keep the heavy stuff close to your body and near the upper middle of your back. Lighter objects go above and below the heavy stuff. Don’t stuff all your water onto one side of your pack and not counterbalance it on the opposite side.
When loading a backpack, you want everything to be balanced horizontally and not stick out too far from the body. Items dangling or hanging off will only hinder the stability you have going down the trail so do your best to avoid that.
Clipping things onto your pack in random order might sound normal, but it won’t help your cause. Everything should go inside your pack to achieve the most comfort.
Use the infographic below as a guide to where things go!
Be Picky and Leave Excess Gear At Home
The “what if” items add up to a very heavy pack. Bring only what you need for that trip and leave the rest home. This part is hard, but the less clutter you bring, the lighter your pack will be and the more comfortable you’ll feel on the trail. I’ve yet to meet anyone who enjoys a heavy pack.
Ventilate Your Back
If you’re the type to overheat easily, find a backpack that breathes well. I’ve seen this make a huge difference in the overall enjoyment of a trip. If you’re the type to get hot and you’re not in a well-ventilated pack, it’s going to be a very uncomfortable trip.
Final Thoughts: Never Settle For a Painful Pack
I hope it’s clear by now that backpacks have a lot of room to be adjusted and for good reason. These adjustments make your life easier. If you’re hiking down the trail and paying more attention to your pack versus everything else then you need to address it. It might be something simple like shifting a load around or pulling up on the load lifter, but it might also be because your pack isn’t right for you. There are a LOT of packs out there for good reason. Find one that works for you and get back to having fun.
Emory, By Land
Thanks for stopping by the website and checking out this article! If you have any questions for me or want to connect, you can leave a comment below or shoot me a personal message at emory@byland.co.
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