7 steps to solve your shoulder slip / hip pain / instability while mountain trekking or backpacking.
Step 1: Empty the Pack → Loosen All Straps
Release shoulder straps/hip belt/chest strap/load lifters (Reset to initial state)
Step 2: Determine Torso Length
Measurement Points:
Upper: C7 vertebra (raised point at base of neck when head is tilted forward)
Lower: Iliac crest (top of hip bones where thumbs rest when hands on hips)
⚠️ Incorrect measurement = Primary cause of pack wobble!
Step 3: Put on the Backpack → Position Hip Belt
- Center hip belt padding directly over iliac crests (hip bones)
- After buckle the hip belt, it should fit two fingers between belt and body (80% weight on hips)
Step 4: Shoulder Strap Adjustment
| Adjustment Point | Action | Target State |
|---|---|---|
| Shoulder strap Height | Pull webbing until straps sit 2-3cm below collarbone | No armpit rubbing |
| Shoulder strap Angle | Rotate ladder locks ±30° | Follows natural shoulder curve |
| Shoulder strap Length | Pull forward adjustment tabs | Gap between back and pack ≤ palm width |
Step 5: Activate Load Transfer System
- Chest Strap: Position 5cm below collarbone, tighten without restricting breathing
- Load Lifters (Critical!):
- Pull down at 45° angle
- → Brings pack center of gravity closer to spine, prevents backward lean
Step 6: Dynamic Stability Test
Perform with 10kg load:
- 10 squats
- 15 torso twists
- 30s stimulated climbing motion
Problem Diagnosis:
- Hip belt slips → Shorten torso size
- Shoulder pressure → Loosen shoulder straps + Tighten load lifters
Step 7: Fine-Tune Advanced Features
- Montbell Lightweight Packs: Tighten side compression straps (prevents load shift)
- Osprey Heavy-Load Packs: Engage top lid stabilizer hooks
Post-Adjustment Checklist ✅
- Hip bones bear weight evenly without pressure points
- Shoulder straps lightly contact shoulders when standing upright
- Pack maintains balance during light jogging
- Overhead arm movement doesn’t restrict shoulders
Want to know which type of trekking bag suit you? Learn more here
