Expert Tips on How to Fit and Load a Backpack for a Pain-Free Hike

I’ve done a handful of long hikes in past years, like the four-day Laugavegur trek in Iceland and a full-day 14er hike on Quandary Peak in Colorado. No matter which pack I use or how I load it up, however, my back seems to ache.

Or my shoulders. Or my neck.

For a correct fit, measure from the C7 vertebra down to the hip bone (aka the iliac shelf). Photo: Courtesy of Osprey Packs

These hotspots don’t necessarily ruin my trek, but even minute pain adds only anguish and annoyance to a hike. Instead of focusing on how to adjust your straps on the go or wishing you had less weight while walking, focus on starting correctly from the beginning.

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We spoke with Chris Horton, product line manager for Osprey, about how to properly fit and load a backpack.