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Backpacking is a fun and exciting adventure that the whole family can enjoy. But it can also be a very physically demanding activity, especially if you choose a challenging trek. Northwest Backpack has several tips that can help you maximize your enjoyment.

Before setting out, you might want to consider picking up a set of hiking poles and checking out our article on how to pack a backpack. Then follow the tips below to learn how to properly adjust your backpack. If you haven't purchased a backpack yet, you might also want to check out our tip on how to choose a backpack.

A properly fitted backpack will greatly reduce the amount of stress placed on your body during your hiking, backpacking, or camping adventure. Adjusting the various straps and stays will help distribute the weight more evenly over your entire frame. This will help prevent specific muscles from tiring too quickly, and will also let your skeletal structure carry more of the load. Trust us, your body will thank you!

This tip will cover adjusting an internal frame backpack, but external frame backpacks are relatively similar in terms of adjustment. Most backpacks have five features that can be adjusted: shoulder straps, hip belt, load lifters, sternum strap, and the frame (in this case, the internal stays). Each feature can be tweaked to fit your body and provide you more comofortable backpacking experience.

Adjusting Shoulder Straps

Shoulder straps are the primary feature keeping the backpacking on your back. As such, they are responsible for much of the weight of the pack resting on your frame. It is important that you properly adjust these straps to maximize your balance and comfort.

Tighten the straps up so that they are snug but not tight. Be sure there is 4 or 5 inches (about a hand's width) of room between your armpit at the bottom of the strap, or else the strap is likely to ride up and pinch you. Ideally, the strap will anchor to the pack just below the crest of your shoulders.

Adjusting the Hip Belt

The hip belt allows weight to be tranferred straight from your backpack to your skeletal structure, reducing strain and fatigue on your back and shoulders. A properly adjusted hip belt can be a saviour on long backpacking or hiking outings.

To adjust, make sure the pack is centered to your back and resting comfortably on your shoulders. Your hip belt should ride on your hips with the horizontal stich line on the inside of the belt lining up over your hip bones. The pads will wrap around your hips towards the front of your body. Make sure the pads don't touch in front because you'll need room to cinch the belt tight. Buckle the belt and then adjust the tightness to a comfortable level.

Adjusting Load Lifters

Load lifters, located at the crest of the shoulder, are responsible for shifting the weight of your backpack off of the top of your shoulders and more toward the front. This will improve your balance and save your back some unnecessary fatigue.

Pull the load lifter straps until they are taut. If done properly, the shoulder straps will no longer be in complete contact with your shoulders near where they anchor to the pack. You will feel the pack's pressure shift off of the top of your shoulders to the upper part of the chest, just below the collarbone.

If necessary, loosen the shoulder straps from the bottom by about a half an inch and then pull the load lifter straps taut again. Repeat until you feel the pressure properly distributed as described above.

Adjusting the Sternum Strap

The sternum strap connects your two shoulder straps together and prevents them from slipping off your shoulders. Through it's placement and tightening, it also helps reduce the pressure on the shoulders.

On many packs this strap is adjustable up or down. You should try to position it about three to four inches below your collarbone, resting squarely across your sternum. If the strap is adjustable across your chest, make sure it's tight enough so that the shoulder pads and shoulder strap do not slip towards the outside of your body and cause unnecessary friction against your arms or armpits. But also make sure the strap is not so tight that the shoulder pads start to twist or bind against your neck as this will cause discomfort and muscle strain after long periods of hiking.
Adjusting Internal Stays

For an internal frame backpack, the internal stays serve as the backpack's frame. Internal stays have a slight curvature to them in order to contour to your back. Most of the time the default curve will be fine, however, if you've followed the steps above and your pack still isn't comfortable enough, adjusting the internal stays might do the trick.

The stays are located inside of pockets on the back of the pack, as indicated in the figure. You will probably have to pull down or remove the lumbar pad to find the openings for the stays. Once you have found them, remove them from the pack.

Get a friend to help for this next step. Assume a posture similar to how you would be standing if you were carrying your backpack on your back. Have your friend hold the stay against your back over one of your hips, taking care to ensure that the bottom of the stay rests as close as possible to where it would actually be if it were inside the pack against your back. Then have your friend use a piece of masking tape or a pencil to mark the stay at the spot where your spine makes the greatest deviation from the curve of the stay. Gently bend the stay to take the desired shape, and re-check it against your back until it is properly fitted. Repeat with the other stay and replace. Try you pack on again and see if it fits better!