Pack Smart, Hike Strong: How to Load Your Backpack Without Wrecking Your Shoulders or Back
Jun 19, 2025
Whether you're hitting a scenic trail for a few hours or gearing up for a longer trek, your backpack can make or break your hiking experience. As a physical therapist, I see it all the time—hikers with sore shoulders, aching backs, and neck tension that could’ve been prevented with just a few packing tweaks.
The good news? You don’t have to suffer for the views. Here’s how to pack smarter, hike longer, and protect your body every step of the way.
- Keep It Light: The golden rule: your pack should weigh no more than 10–15% of your body weight for a day hike. That means if you weigh 150 lbs, your pack should be around 15–22 lbs max. Overpacking is the fastest way to ruin your posture and your hike.
- Where You Put the Weight Matters: Proper load distribution is key to comfort and injury prevention.
Place Heavy Items Close to Your Spine: Water, food, or first-aid kits should sit mid-back height, snug to your body. This keeps your center of gravity stable and reduces strain on your low back.
Lighter Items Go Farther Out: Things like extra clothing or snacks can go toward the outer part of your pack—don’t bury them, and don’t let them pull your posture backward.
Use the Bottom for Bulky, Lightweight Gear: Rain jackets, soft items, or a rolled-up layer can cushion your load at the bottom without throwing off your balance.
- Fit Your Pack Like a Pro: Even a perfectly packed bag can cause pain if it doesn’t fit right.
Always Use Both Shoulder Straps: One-shoulder slinging? Just don’t. It throws your body off balance and creates asymmetrical stress. Use both straps and adjust so the pack sits snug, but not tight.
Tighten the Hip Belt: Your hips should carry 60–80% of the load. Tighten the hip belt so it sits just above your pelvis, taking the pressure off your shoulders and spine.
Don’t Forget the Sternum Strap: This small strap across your chest can help stabilize the shoulder straps, reduce neck tension, and improve overall alignment.
PT Bonus Tips
- Use compression straps on the sides or top to pull the weight closer to your back. This improves posture and reduces torque on your spine.
- Take mini breaks to shrug your shoulders, roll them out, or even take off your pack for 2–3 minutes every hour.
- Train between hikes with core, glute, and postural strength work. A strong body supports a heavy pack better.
Bottom Line
Packing your bag the right way isn’t just about comfort—it’s injury prevention, posture support, and trail performance all wrapped up in one. A little preparation on the front end can save your shoulders, spare your spine, and help you soak in every mile pain-free.
So pack smart, adjust well, and get out there—your next favorite trail is waiting.
Thanks for reading,
Dr. Charlotte
Let us help you figure out to live your best active life today!
Remember, Movement is Medicine!
