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Trekking Backpack: How to Choose It, Pack It, and Avoid Back Pain
Choosing the Backpack: Volume, Weight, Fit
The first mistake beginners make is buying a backpack that is too big. The golden rule: choose the minimum volume that allows you to carry everything you need. A backpack that is too large will tempt you to fill it unnecessarily, adding weight that you will pay for with your back.
Reference Volumes by Type of Hike
- Day hike: 20-30 liters
- Weekend (2 nights): 35-45 liters
- Multi-day trek: 55-70 liters
- Long/winter expeditions: 70-90 liters
The Most Reliable Brands in 2025
Not all trekking backpacks are created equal. The brands with the best value for money and customer service:
- Osprey: probably the best brand overall. Lifetime "All Mighty Guarantee", excellent back ventilation systems
- Gregory: excellent fit, anatomical shoulder straps among the best on the market
- Deuter: historic German brand, extremely robust, great for long alpine treks
- Black Diamond: for technical mountaineering and intensive use
- Quechua (Decathlon): unbeatable value for money for beginners
How to Pack Your Backpack Correctly
70% of back pain during trekking is caused by a badly packed backpack, not a heavy one. Packing rules:
- Bottom (low and close to the back): bivouac material, sleeping bag – lightweight
- Center (close to the back): the heaviest weights (food, water, tent) must be high and close to the back
- Top: light clothing, first aid kit, snacks
- Side pockets: water bottles, poles, frequently accessed items
The ideal backpack weight is a maximum of 20-25% of your body weight. Above this threshold, the risk of injury increases exponentially.
Adjustment and Fit: A Fundamental Step
Even the best backpack in the world is useless if it is not adjusted correctly. Adjustment sequence:
- Measure your torso length (from the seventh cervical vertebra to the iliac crest) – every brand has a size chart
- Rest the hip belt on your pelvis (not on your waist) and fasten it: it must carry 70-80% of the weight
- Adjust the shoulder straps: there should be no gap between your back and the backpack
- Fasten the sternum strap and adjust the load-lifter straps
- Check that the center of gravity is between your shoulder blades
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