How Do I Strengthen My Backpacking Back?

By Alice Nichols

Backpacking is an important part of many hikers and adventurers’ experiences. Having a strong back is essential for enjoying the outdoors, as the backpack you carry can easily add pounds of weight to your body.

However, there are steps you can take to ensure that your backpacking experience is safer and more enjoyable.

First, it’s important to make sure that your backpack is properly fitted. This means taking measurements of your torso length and hip size and finding a backpack that fits those measurements perfectly.

There should be no extra or loose fabric around the straps or waist belt, as this will cause chaffing and discomfort. If possible, try on the backpack before making a purchase.

In addition to finding the right fit, you should also make sure your pack has adequate padding and support. Look for backpacks with adjustable straps that can be adjusted for different weights or sizes; these will provide more stability when carrying heavier loads. Additionally, look for packs with breathable mesh panels on the back to help keep you cool during long days on the trail.

You should also make sure that your pack is loaded properly so it doesn’t put too much strain on your body. Make sure heavier items are closer to your center of gravity and lighter items are further away from it; this will help distribute weight more evenly across your body. Additionally, try not to overload yourself with too much weight; this will only lead to fatigue and injury down the road.

Finally, strengthening exercises can be useful in preparing your body for a long day of hiking or backpacking. Core exercises such as planks, sit-ups, bridges, and squats can all help build strength in the muscles needed for carrying heavy loads on your back.

Additionally, yoga poses such as warrior two or tree pose can help improve balance and stability while walking with a pack.


Strengthening your backpacking back requires proper fitting equipment paired with core strengthening exercises like planks, sit-ups bridges and squats in order to increase balance and stability while carrying heavier loads over long distances. With careful preparation and consideration of how you load up your backpack you can safely enjoy all the wonders nature has to offer!