There’s nothing quite like summer in the Pacific Northwest. With longer days and gorgeous trail access just a short drive from the city, it’s no surprise that camping and hiking are a seasonal favorite for many Seattleites. But before you hit the trail, take a moment to think about something that could make or break your trip; your backpack.
At Seattle Rehab Specialists, we see a surge in patients during the summer months with neck, back, and shoulder pain that often ties back to improper backpack use. Whether you’re heading out for a weekend backpacking trip or just a day hike, how you pack, wear, and carry your bag can significantly impact your posture, and your pain levels.
Posture on the Trail Starts with the Right Backpack
The first step in injury prevention is choosing a backpack that fits your body and trip needs. A good backpack should distribute weight evenly and rest snugly against your back, not drag you down or away from your center of gravity
Key features to look for:
- Padded, adjustable shoulder straps
- Chest (sternum) strap for stability
- Waist belt to offload weight from the shoulders
- Internal frame or structured back panel for support
A poorly fitting pack can lead to muscle strain, spinal misalignment, and long-term postural issues, especially when hiking over uneven terrain.
Packing Smart = Hiking Smart
It’s not just what you pack, but how you pack it. Here are a few essentials for reducing physical stress on the trail:
- Keep heavy items close to your back and centered between your shoulder blades. This helps you maintain a more upright posture.
- Distribute weight evenly side to side. Avoid lopsided loading.
- Limit total weight to no more than 20% of your body weight for day trips and 25-30% for backpacking trips.
Before you leave, take a short walk around the block with your packed bag to see how it feels and adjust as needed.
Picking the Right Backpack For Your Trip
Fit matters more than fancy features. Choose based on torso length, not overall height, and seek internal frame packs that transfer weight to your hips.
Here’s some of our favorite gear for each trip from REI:
- Day Hikes (1-3 nights): Opt for 30-50L packs, like Gregory Jade 43 or Deuter Aircontact 50+10. These backpacks are compact, encourage minimalist packing, and reduce load.
- Multi Day (3-5 nights): Go for 50-80L models like Osprey Aura/Atmos 50 or Osprey Aether 65; for flexibility without excess.
- Extended Trips (5+ nights): 70L+ packs with sturdier suspension systems provide support for heavy loads. Check out Gregory Deva 70 and Gregory Baltoro 75 to help fit all your gear while still having a supportive suspension system.
The Posture-Pain Connection
Hiking with a heavy pack can subtly shift your posture over time. Common issues we treat related to backpacking include:
- Forward head posture
- Rounded shoulders
- Low back pain
- Shoulder blade discomfort
- Neck strain
These problems often stem from prolonged weight bearing and overcompensation by muscles not designed to support that type of load.
If you feel achy during or after hikes, don’t ignore it. It may be your body’s early warning sign of an imbalance or overuse pattern.
PT Tips for a Pain-Free Hike
- Stretch before and after your hike, especially your neck, shoulders, back, and hips.
- Strengthen your core and upper back; this helps support better posture and endurance.
- Take breaks on the trail to adjust straps and give your body a rest. After a couple of miles, loosen the hip belt, loosen shoulder straps, remove the pack, stretch, and then re-adjust.
- Consider trekking poles to reduce joint stress and improve balance on tricky trails.
- Visit a physical therapist if you notice recurring discomfort; early intervention can prevent long-term injury.
Final Takeaway
Efficient trip planning, thoughtful packing, and proper fit = high-performing posture and fewer aches.
Pair any of these REI approved packs with Seattle Rehab Specialists’ PT guidance – posture, checks, exercises, and trail tips – and you’ll be set up for success.
Need any help, or have any questions? Whether you’re preparing for your first backpacking trip or getting into hiking after a break, our team at Seattle Rehab Specialists can help you move better and feel better. We’ll assess your posture, strengthen key muscle groups, and design a custom plan to keep you active all summer long, without the pain.