How Do You Put on Your Backpack when You're on the Trail?

It seems like a silly question. I mean, you've been using a backpack pretty much your whole life for school.

You pick it up by the shoulder strap, slip it over your shoulder, lean to the side a bit to swing the other strap around, and then slip your other arm through. Simple right?

But you’ve just finished packing your backpack for your first backpacking trip, and lifting a 35-50 lbs. pack to your shoulder feels different than slinging your school bag over your shoulder. So you're wondering, is there an easier way to put on your backpack when you're on the trail?

The quick answer is YES.

There are right ways and wrong ways to put on a backpack – especially when you're on the trail and you can't make it to a chiropractor.

Key Points:

• Properly putting on your backpack helps you avoid injury while on the trail.

• There are several methods to put on your pack. Find what's comfortable for you.

• Vary your technique on the trail to avoid repetitive motion injuries.

Why Does It Matter How You Put on Your Backpack?

It matters because the way you've been putting on your backpack your whole life is ergonomically wrong. Think about it.

1. You lean over (twisting and straining your lower back).

2. Then you sling it over your shoulder (hoping it’s not heavy enough to cause a bruise when it hits your back)

3. It bounces off your back to the other side. (Not exactly comfortable.)

4. And finally, you bend backward and twist to the other side to reach the second strap (twisting and reaching beyond your normal range of motion again.)

When you break it down like that, it's an awkward way to move. And when you make the same awkward motions on the trail multiple times a day, you have a higher risk of serious injury.

Of course, when all you're doing is carrying a bag of schoolbooks, you don't really feel the awkward straining of muscles. But the dimensions and proportions of your larger backpacking backpack are vastly different. 

So here are a few methods to help you avoid herniating a disk when you put on your pack in the morning. 

How to Put on a Backpack while Backpacking

Your backpacking backpack is made to take the weight of your gear and to pack it close to your frame, so that it’s easier to maneuver on the trail. So here are five ergonomically correct ways to put on your backpack.

1. The Buddy Method

Ask your buddy hiker to hold up your pack and slip into it. And then, return the favor for your buddy. 

This is by far the easiest and best method to put on your backpack without straining your tired muscles on the trail. 

But what if you don’t have a buddy?

2. The Incline Method

To put on your backpack using the Incline Method, find an incline or table or rock or anything about waist height that will hold your pack.

Put your pack on it, then turn around and slide your arms through the straps as normal. 

Buckle the waistband so that it rests on your hips. Buckle your chest piece, adjust the shoulder straps and you're good to go! (Wondering how to adjust your pack for optimal fit? We'll get to that further down.) 

So, what if you don't have an incline to assist?

3. The Lunge Method 

Begin with your backpack on the ground with the straps facing you. Sit down in front of it and slip the shoulder straps on and buckle the chest piece (just for while you’re standing up.) 

Now get into a lunge position and press up to standing. You can use your hands on the ground, trekking poles, or a nearby tree to steady yourself as needed. Unbuckle your chest piece and fit your pack starting with your waist buckle. 

But let’s say your legs are feeling shaky. You’ve had a hard hike or maybe you've strained your hip flexor? (It’s always my right hip!)

4. The Thigh to Back Method

This method has the added benefit of preserving your shoulder straps from constant wear and tear. 

First, lift your backpack to rest on your thigh. Then, still lifting by the loop with one hand, slip your arms through one strap and lift the bag around to your back.

Now let go of the loop and slide your second arm through the shoulder strap. Buckle up starting with the waist and end with the chest strap.

Note: This method does require some twisting so if you know your back gets agitated with twisting motions, then choose a different method.

5. The Overhead Swing Method 

You've probably heard of kettlebell swings? Well, it's like that.

Stand in front of your backpack with the straps facing away from you. Grasp the shoulder straps so that the backs of your hands are together (palms facing outward). 

Now swing your backpack up and over your head. When the backpack is over your head, you can release your grip and allow your arms to slide into the straps. Buckle up! 

The benefit of this method is that it requires no help, no twisting, and no getting up from the ground with a fully loaded pack. But again, if you know your back gets aggravated doing kettlebell swings, then this isn't the best method for you.

How to Fit your Backpack to Avoid an Imbalanced Pack and a Sore Back

Once your backpack is on your back, you now have to fit it, so it sits in the right place. If it's too loose your back takes the brunt instead of your legs. If it's too tight your shoulders suffer, and your hips could bruise.

So, here's how to fit your backpack.

But first, here’s a quick pro tip. If you're a woman (with a female pelvis) make sure you get a women's backpack because the hip belt is designed to fit a woman’s hip. 

(As a 3rd child who got all her brother's hand-me-downs, I never knew there was a difference until I shopped for myself. Game changer!)

1. Buckle your hip strap and tighten it so the weight rests snuggly on your hips.

2. Adjust the shoulder straps to bring the pack securely against your back. Your pack should feel a part of you not pulling you backward as forward. You also should still feel the weight on your hips and not your shoulders. 

   
   

   Test to see if you can fit two fingers vertically between your strap and your shoulder. 

3. Buckle the chest strap and tighten just enough to keep your arms from rubbing your straps when you walk. (Having chafed arms on day 2 of a 5-day trip is no fun!)

Once you've finished, your pack should feel securely a part of you. It shouldn't shift around as you walk or climb over boulders. If it still feels off balance to you, then you may want to check how you packed your backpack. (Namely, the heavier things should be lowest and closest to your body.)

Conclusion: One Last Pro Tip

And that's how you put on your backpack. So practice these before your trip and get comfortable with them. 

Here’s one last pro tip: Change up your method. 

Most injuries on the trail come from repetitive motions that strain areas of the body (think blisters, chafing, my strained hip flexor, etc.).

Changing your method keeps you from stressing the same set of muscles over and over again.