How to Properly Adjust Your Hiking Backpack

A well-adjusted backpack is the key to a comfortable hike, even when carrying a heavy load. When it fits the contours of your back correctly, every step feels smoother, more natural, and less tiring.

Proper adjustment isn’t just about comfort—it’s also essential for preventing pain and injuries. By distributing the weight evenly across muscles and bones, a correctly fitted backpack reduces strain on your joints and spine, keeping you safe and comfortable on long treks.

In this guide, we’ll show you how to properly adjust a trekking backpack, step by step - from setting the correct back length to tightening the straps - so your backpack becomes a true companion for all your outdoor adventures.

Why You Should Properly Adjust Your Hiking Backpack

Trekking backpacks, like those from Kanrock, are designed for long adventures, mountain hikes, or multi-day treks when you need to carry all your essentials on your back. However, even the most ergonomic and technical backpack won’t perform at its best if it isn’t properly adjusted to your body.

A poorly fitted backpack can quickly turn into a burden: it strains your shoulders, rubs your lower back, throws off your balance, and drains your energy faster - especially on rough terrain. On the other hand, a well-adjusted backpack can completely transform your carrying experience: the pack feels stable, lightweight, and perfectly in sync with your movements.

Proper backpack adjustment isn’t just about comfort - it’s also about safety and performance. By distributing weight efficiently, a correctly fitted backpack:

• Relieves pressure on your shoulders and neck
• Transfers most of the load to your hips and legs, which are stronger
• Reduces swinging of the pack during walking or technical sections
• Ensures a stable, energy-efficient, and predictable posture

Whether you’re heading out for a day hike, a mountain bivouac, or a multi-week trek, taking a few minutes to adjust your backpack makes all the difference. It’s a simple but essential step to enjoy every stage of your journey without pain or unnecessary fatigue - and to experience your adventure in the best possible conditions.

A well set up hiking backpack is half of success

Adjusting Your Backpack to Your Height and Body Shape

Every hiker has a unique body shape, which is why adjusting the back length is the most important step in fitting a hiking backpack. A high-quality trekking backpack-like the Kanrock Charger or Kanrock Eclipse features an adjustable suspension system that allows you to position the harness to match the exact length of your back. This simple adjustment dramatically improves comfort over long distances, especially during extended hikes or ascents.

The principle is straightforward: shoulder straps should follow the natural line of your shoulders without creating tension or noticeable creases. The top attachment point of the harness should align with the top of your shoulder blades, so the pack conforms to the natural curve of your spine. This ensures optimal weight distribution and a stable connection between the backpack and your back, without friction or imbalance.

For backpacks without an adjustable back length, it’s essential to choose the size based on your torso length - not your total height. A pack that is too short or too long will compromise carrying efficiency, even if its volume seems appropriate.

A precise adjustment to your body, combined with well-balanced straps, allows the backpack to feel like part of your body: weight disappears, movements become fluid, and every step remains stable and natural, whether you’re on a mountain trail or crossing a valley.

Prefer learning by watching a demo? Check out this tutorial

Step 1: Properly Adjust Your Hip Belt

Adjusting the hip belt is a crucial step for ensuring comfortable and efficient carrying during hikes or treks. The hip belt supports the majority of your backpack’s weight - up to 70% of the total load - and helps relieve pressure on your shoulders over long distances.

• Start by putting on your backpack and lightly tightening the straps so the pack stays in place. Then focus on the hip belt: it should naturally wrap around your pelvic bones, sitting precisely on the iliac crests - not at your waist. If it’s positioned too high, it will slip and leave the weight on your shoulders; too low, and it will throw off your posture and pull backward.
• The belt should hug your hips firmly without compressing your stomach. The goal is stable, even support: the pack shouldn’t shift while walking, even on rough terrain or during pace changes. Proper adjustment transfers the load to your legs and hips - the strongest parts of your body - while keeping your shoulders relaxed and free to move.
• On some models, like the Kanrock Cruiser, the hip belt is removable and adjustable. This design provides added flexibility: you can remove it for lighter trips or customize it for precise support on long-distance treks.

Taking the time to adjust your hip belt properly is an investment in comfort and endurance. From the very first steps, a well-fitted pack feels lighter, walking becomes smoother, and the effort is distributed more efficiently.

The hip belt should rely comfortably on your iliac crest bones

Step 2: Adjust the Shoulder Straps of Your Backpack

Once your hip belt is properly in place, the next step is adjusting the shoulder straps. Often overlooked, this adjustment is crucial for optimal comfort and balanced weight distribution across your upper body.

The shoulder straps should naturally follow the shape of your shoulders, with no gaps between the strap and your back. They should contour evenly along your body, without creating pressure points or friction areas. This continuous contact stabilizes the pack and prevents it from swaying from side to side while walking.

Tighten the straps so the backpack rests snugly against your back - but don’t overdo it. The main weight should remain supported by the hip belt, not your shoulders. You should feel the pack secure and stable without excessive compression. If you notice pressure on your upper back or trapezius muscles, the straps are too tight; loosen them slightly so the weight shifts back to your hips.

A well-adjusted backpack feels balanced: it “hugs” your back while leaving your shoulders relaxed and free. This positioning allows you to hike longer without fatigue, maintain better posture, and preserve mobility - even with a heavy load or on technical terrain.

Adjust the Load-Lifter Straps

Load-lifter straps, located between the top of the shoulder straps and the upper part of the backpack, play a subtle but essential role. Their purpose is to pull the pack closer to your back, preventing it from tipping backward - which can strain your shoulders and throw off your balance while hiking.

• Gently tighten these straps to create an angle of approximately 45° between the shoulder straps and the top of the pack. This adjustment brings the load closer to your body’s center of gravity, making the backpack more stable, responsive, and naturally aligned with your movements.

Adjustment should be gradual - there’s no need to overtighten. The right balance is achieved when the pack sits upright, close to your back, without pulling upward or restricting your shoulders.

Take a little bit of time to fine tune the adjustments of your backpack, and feel the difference on the road

Final Adjustments and Checks

Once all the main adjustments are done, take a few minutes to fine-tune the details. Put on your fully loaded backpack and take a few steps, climb some stairs, or do some torso rotations. These small tests help ensure the pack is stable and comfortable.

• If the backpack sways or shifts sideways, slightly tighten the hip belt or load-lifter straps. This will stabilize the load and help the pack sit closer to your back.
• If you feel tension in your shoulders or upper back, loosen the shoulder straps a bit and make sure the weight rests primarily on your hips - the pelvis, not the shoulders, should carry most of the load.
• If your back feels hot or sweats quickly, adjust the ventilation system. On some models, like the Kanrock Eclipse with the 3D Air Mesh system, you can create a slight gap between your back and the pack to improve airflow.

A properly adjusted backpack isn’t just about comfort or appearance—it’s about health and enjoyment. Take the time to find the right settings: a few minutes of careful adjustment at the start can completely transform your trail experience.

Hiker Tip: Always test your backpack fully loaded with water, clothing, and gear. The feel changes depending on weight and load distribution.

Comfort Tip: Before a long trek, do a short test hike to refine your adjustments in real conditions. This prevents uncomfortable tweaks once you’re out in the wild.

For personalized guidance, our in-store experts can help you adjust your Kanrock backpack with a full load, ensuring optimal comfort from your very first hike.