Summer is here and, even with a wet and cold spring, many Idahoans will start backpacking. Hiking is a great way to stay healthy and appreciate Idaho's natural beauty and I have many great memories hiking in Idaho's backcountry with my brothers as we followed our father, a retired biologist for the Idaho Department of Fish and Game.

As I chiropractor, I have treated many people with back problems where improper shoes and packs were a factor. Over the years of practice, and through sharing knowledge with other chiropractic professionals, I have come up with some tips that will help ensure an injury-free backpacking trip, whether it's a day hike or an extended outing.

Pay attention to shoulder straps. Look for Injection-molded shoulder straps that create flex points to alleviate shoulder blade and pressure point strain. Get anatomically correct straps constructed in a shape specifically suited for men or women.

Look for padding or back panels that keep the weight from directly putting pressure on the spine, allowing space for ventilation for the long hot hikes.

Internal or external frame? External frame packs are generally better for organizing and you are able to keep soft items separated from heavy hard items, but give up bulk packing ability and greater ease of movement. If you are doing more technical style hiking most hikers prefer internal frame packs.

A good hip belt is critical to keep the weight of the pack from pulling on your neck via the shoulder and adjoining muscle. A cheaper hip pad will feel a little uncomfortable in the store and will feel like a steel edge after several days hiking.

Forward cinch-down straps in the shoulder and side are also helpful to keep weight from shifting. This becomes more critical if you are doing more technical style hikes where your footing is less sure.

Remember good footwear. The heavier the pack, the stronger and stiffer the sole of your shoe or boot should be. You can check this at the store by simply grasping the front and back of the boot and wringing it like a wash cloth. You will not want much movement if you plan on hiking with much weight.

Keep your pack weight under 20 percent of your weight. If you are hiking with lots of little people and carrying most of the items, it is hard to keep from going over. Guidelines for kids are 10-20 percent staying toward the lower end if other factors like high heat, altitude, or steep grades will come into play. Keep the heaviest items in the front and toward the bottom of the pack.

Consider a chiropractic adjustment before a long hike. If you are having back problems, you probably shouldn't be hiking, but some problems will cause no pain. It's worth it to get a quick adjustment before a long hike (unless you have the good fortune of taking a chiropractor with you!).

Of course you have to consider experience and conditioning leading up to the event. Don't let your ego or fear of hunger lead you to pack too much, writing a check your body does not want to cash at mile marker 50.

My father, at age 70, still hikes. With the right technique and equipment (and an occasional chiropractic adjustment), you can enjoy backpacking for a lifetime.

Dr. Jon Gray is president of the Idaho Association of Chiropractic Physicians (www.idchiro.org) and practices in Boise. He enjoys hiking with his brothers and father when he is not taking his scout troop or his 5 kids and wife on hikes to Idaho's backcountry.