As hiking season approaches, many people are gearing up to spend more time outdoors to stay active. With the increase in heavy backpack usage, we've noticed an uptick in the number of individuals visiting our clinic with complaints of back, neck, and shoulder pain after long hikes. Properly wearing your backpack is crucial for reducing muscle tension and pain during your treks. Below, you'll find our tips and tricks on how to wear your backpack correctly, pack it to distribute the load appropriately, and some additional tips on using hiking poles for added fun. So, sit back or buckle up and have a read...
How to Wear Your Hiking Backpack
Wearing your hiking backpack correctly can make a huge difference in preventing shoulder, neck, and back pain. Before we delve into this, it's crucial to have a properly sized backpack. If you hike frequently, it's worth investing in a backpack with a suspension system to ease the load on your shoulders and provide better breathability. There are also male and female versions of backpacks, with the primary difference being the width of the frame. Female backpacks are generally more narrow, offering a snugger fit across the chest and shoulders. Hiking backpacks are typically sized once you reach the 40-50L range and above. It's best to have someone measure you to ensure you purchase the correct size. The main issue with having the wrong size is that the frame may be too long, preventing you from being able to look up, and the hip belt may be in the wrong place, making it more difficult to carry weight around your hips.
Once you have the correct size backpack, you are ready for the next stage… how to wear it properly.
Step 1: Locate the top of your hips, place the hip belt firmly around your waist and cinch tight.
You can find the correct spot by placing your hands on the tops of your hips or natural waistline, this is also called the iliac crest. It would be the same place you would carry a child or a laundry basket.
Step 2: Lean forward and pull the side straps tight. You want to feel cinched in but comfortable at this step. Your lower body should be holding most of the backpack‘s weight at this stage.
Step 3: Adjust the top straps for balance. This step is a personal preference. You can lengthen or shorten your top straps based on how you want your backpack to feel. You should be able to easily fit your 1-2 fingers between your upper straps and your shoulders.
With the correct backpack size and fit, your hips and lower body should be supporting most of the backpack’s weight. This will reduce stress and strain on your neck, back, and shoulders, making it more comfortable for both long and short treks
How to Pack Your Hiking Backpack
Packing your backpack correctly is a crucial step in making your hiking experience more comfortable. Having your heavy and light items in the appropriate place can alter your pack’s weight distribution changing the way the backpack feels.
Step 1: Light Non-Essential items on the bottom.
You want to pack light non-essential items first so they sit at the bottom of your bag. This would include things like:
Sleep bags
Towels
Air mattress
Camping pillow
Placing soft items on the bottom of your backpack also gives your backpack a cushion when you take it off. The soft items will protect more expensive things like your stove, gas canisters, food etc.
Step 2: Heavy items in the middle
Heavy items get packed second so they are in the middle of the pack. This brings the heavy items closest to your center of gravity, making them easier to carry. Heavy items would include
Food
Clothes
Camelbak (Extra Water)
Stove
Gas
Step 3: Lighter Easy to Grab Essentials on the top.
The top of your backpack should be packed with essential items that you need quick access to, but that are not too heavy. Things like:
Sunscreen
Light snacks
Toiletries
First Aid Kit
Rain Jacket
Organizing your backpack with light non-essential items near the bottom, heavy items in the middle, and light essential items at the top allows your back to be properly balanced. This positioning aligns your pack with your center of gravity, providing greater stability and making your back, neck, and shoulders more comfortable during hiking.
How to Use Hiking Poles
Hiking poles are a great way to reduce stress and strain on your muscles and joints. They give another point of contact while hiking, which can make you more stable going up and down hills. To use hiking poles, you want to lengthen the poles so that your elbows are just under 90 degrees while holding onto the handles.
When hiking steep uphill terrain you can shorten the poles slightly to make them easier to use. When hiking steep downhill terrain you will want to lengthen your poles to make it easier to contact the ground and give you support.
We hope this information helps and you have an amazing hiking season ahead. As always, if you have specific questions or want to be shown how to do this in person, book an appointment at our clinic, Port Alberni Physiotherapy & Wellness.