Backpack Smarter: How to Adjust and Pack Your Rucksack or Travel Pack for Maximum Comfort

Adjusting and fitting a travel backpack or rucksack with an adjustable harness system is essential for maximizing comfort, minimizing fatigue, and preventing injury during long day hikes or on overseas trips. An ill-fitted pack can cause shoulder pain, back strain, hip discomfort, and imbalance. A well-fitted travel pack or rucksack becomes an extension of your body, distributing weight efficiently and allowing for long-term wear with minimal strain. Below is a comprehensive guide to help you understand how to properly fit and pack your backpack.

1. Understanding Travel pack and Rucksack design

Before adjusting your pack, it's helpful to understand its main components:

• Hip Belt: Transfers most of the weight to your hips.

• Shoulder Straps: Keep the pack close and stable, but shouldn't carry the majority of the load.

• Load Lifters (Top Stabiliser Straps): Small straps near your shoulders that pull the top of the pack closer to your body.

• Sternum Strap: Connects the shoulder straps across your chest to add stability.

• Torso Length Adjustment System: On adjustable harness systems, this is the part that lets you raise or lower the shoulder strap section to match your back length.

2. Fitting the Travel Pack or Rucksack to Your Back

Step-by-Step Guide:

Step 1: Find Your Torso Length

Your torso length or back length - not your overall height - is the key measurement for pack's fitting. To find it:

1. Tilt your head forward and locate the bony bump at the base of your neck (C7 vertebra).

2. Find the top of your hip bones (iliac crest).

3. Measure the distance between the C7 and the top of your iliac crest (top of your hip bone) - this is your torso length.

This provides you with a good indication of the height you need to adjust your shoulder straps to and above your hip belt.

Step 2: Adjust the Back System

Move the adjustable harness to align the shoulder straps with your torso length. This usually involves:

• Loosening the main back panel adjustment strap.

• Sliding the harness up or down until the shoulder straps align  with your shoulders - no gaps between the straps and your shoulders and no excessive tension.

• Locking the adjustment in place.

Step 3: Put on the Pack (With Some Weight)

Add about 10kg to mimic a some load and put the rucksack on. Now follow this adjustment order:

1. Hip Belt First: Fasten the hip belt over your hip bones (not around your waist). It should sit quite high on your hips. The padding should wrap around your hips, not float above or below. Tighten snugly, this should bear 70 to 80% of the pack's weight and reduce fatigue.

2. Shoulder Straps: Pull them down and back to secure the pack against your body. They should be snug but not bearing much weight - more there to provide directional support. A good fit has the strap contouring over your shoulder with no gap between the strap and your back.

• Load Lifters (Top Stabiliser Straps): These should come off the top of your shoulder straps at a 30° - 60° angle and attach to the top of the pack. Tighten them just enough to pull the top of the pack inward toward your upper back. Don’t over-tighten, or the shoulder straps will dig in.

• Sternum Strap: Clip it across your chest, about an inch below your collarbones. This keeps the shoulder straps in place and adds lateral stability. Don’t cinch too tight—it should feel comfortable, not constricting.

3. Where Should the Weight Sit on Your Back?

The majority of the weight should sit low and close to your center of gravity, which is around your pelvis and lumbar spine. The hip belt should carry the load, not your shoulders. If you feel pain in your shoulders or neck, it often means to much weight is on your shoulders, the pack is too high, the load lifters are too tight, or the hip belt isn’t snug enough.

In practical terms:

• The heaviest part of the load should be centered and slightly above your hips,  close to your spine.

• The bottom of the rucksack should rest around the small of your back, not sagging below your hips or rising too high.

4. What Are the Top Stabiliser Straps For?

The top stabiliser or load lifter straps serve a crucial function:

• They pull the top of the rucksack toward your upper back, which prevents it from tipping backward and keeps the load close to your spine.

• They help redistribute some of the vertical weight toward your hips by changing the angle of force on the shoulder straps.

• On uphill terrain, loosening them slightly can allow more shoulder movement. On flat or downhill terrain, tightening them improves load stability.

Correct angle and tension prevent shoulder fatigue and keep the center of gravity aligned with your body. These should come off the top of your shoulder straps at a 30° - 60° angle.

5. How to Best Pack and Distribute Weight

Packing your travel pack and rucksack with a solid plan makes a huge difference in comfort, balance, and energy efficiency. Here's a suggested breakdown of the packing zones:

Bottom of the Pack (Sleeping Bag Zone)

• Lightweight, compressible items like:

  • Sleeping bag

  • Sleeping mat

  • Shoes

  • Clothes not needed during the day

• Avoid placing heavy items here—it pulls your center of gravity down and away from your body.

Core of the Pack (Center & Close to Back)

• Heavy items should go here—close to your back and between your shoulder blades. In the case of hiking rucksacks:

  • Food

  • Stove

  • Water (if not in side pockets)

  • Dense gear (e.g., tent poles, cooking kit)

• This keeps the load stable and upright.

Around the Core

Medium-weight or bulky items, like:

• Midlayers

• Rain gear

Keep these centered to maintain balance.

Top of the Pack

• Lighter items you may need quick access to:

  • Jacket

  • First aid kit

  • Snacks

  • Headlamp

• Avoid putting anything heavy here to prevent top-heaviness and instability.

Rucksack Pockets & Lid 

• Small items like maps, sunscreen, bug spray and multitools.

• Hip belt pockets are ideal for snacks, lip balm and a compass.

Side Pockets

• Water bottles or trekking poles (secured with side compression straps).

• Try to balance the weight evenly between both sides.

6. Additional Tips for Comfort and Efficiency

A. Compression Straps Are Your Friend

• Use them to compress your load into a tighter, more stable form.

• Prevent shifting or jostling as you move.

B. Avoid Dangling Items

• Strapped-on gear can sway, throw off your balance, or get snagged.

• Secure everything tightly with proper attachments.

C. Re-check Your Fit Regularly

• As you hike and travel your body adjusts (and pack weight may decrease), re-tighten or loosen straps to stay comfortable.

D. Moisture Management

• Use dry bags or liners to separate wet/dry items and keep your gear dry in rain.

E. Prioritize Accessibility

• Place items you’ll need frequently where they’re easy to reach - rain gear, snacks, water, navigation tools.

F. Pack with Routine in Mind

• Set your pack up the same way each time for consistency and efficiency on the trail.

7. Signs of a Poor Fit or Poor Packing

If your pack is poorly adjusted or badly packed, you might experience:

• Shoulder or neck pain: Load too high or not enough weight on hips.

• Lower back pain: Load too far from your spine or sagging too low.

• Chafing or numbness: Over-tightened or misaligned straps.

• Imbalance or frequent readjustments: Uneven weight distribution or unsecured gear.

A properly fitted and packed travel pack or rucksack transforms your travel or hiking experience. The key is to make the hip belt the primary weight carrier, fine-tune the shoulder and load lifter straps, and pack strategically so the load is compact, balanced, and centered near your spine. Take time to dial in the fit before you hit the trail or head overseas and adjust as needed throughout your journey. Your back, shoulders, and legs will thank you for it.

Enjoy your trip!