I have not read much about conditioning with backpacks. However, through my years of running cross-country and running track, it only seemed natural that the athletic endeavor of “backpacking” would also lead to better performance results through conditioning. 
Justin and I began about a month ago. We started out with some weight in our packs. I would recommend adding a little more weight each time you head out for a walk. Reams of printer paper work wonderful and phone books aren’t bad either but they’re a bit floppy. 
The first two weeks we focused on becoming proficient at 1-2 miles. It wasn’t the easiest at first. The straps felt different, and trying to adjust everything so the weight felt evenly distributed was an art form. But I think we both figured out how to wear our backpacks in the most comfortable manner.
A NOTE to the ladies: Don’t be afraid to tighten the straps. It really helps the backpack feel more comfortable. In addition, ensure the waist strap is not at your “low rise” waist like Express jeans. This just won’t work. Think 1950’s waist and then go a 1/2 inch higher. You want the center of the strap lined up with the highest point of your hip bones. And then tighten some more. Then it should feel perfect. And as for the chest strap. Well, even if you have a smaller chest like me…things will still feel smooshed. Please feel free to share your own advice or “my boobs got smooshed” stories.
And the last two weeks we have been walking for anywhere between 2-4.5 miles with our backpacks. It’s also been fun to give our muscles a break and walk with just our day pack once in a while. I’ll carry the first mile out and then Justin will carry it the second mile on our way back. I think these behaviors should prepare us for a the more realistic forms of walking we will experience.
Before reading this…Don’t worry, I’m fine
2 years ago I had minor back surgery. That’s right folks! I went through intensive physical therapy after the surgery and immediately resumed walking, some biking, swimming, and even attempted rollerblading. About a year after surgery I was rock climbing in the Rockies in Colorado. However, I am no longer a long distance runner. I would love to resume this activity some day, but at this point I am happy to be able to walk and experience the freedom from sharp lower back pain.
After a long night at Starbucks, (that’s right folks, in case you forgot, I’m a barista…like the title…Don’t worry, I’m fine) I will experience some noticeable back and/or hip pain. I’ve had barely no caffeine today and the coffee I had was hours ago. My point is that, I do have pain still. However, it tends to be dull and Motrin IB reduces my inflammation. In case you suffer from inflammation…another great inflammation reducer is Nettle leaf the herb, then you boil water and make green tea out of it.
Right, so conditioning has been more important than you could imagine. It’s been my time of discovering that we can backpack around the world and my back is not going to hold me back. 
