How Should A Backpacking Pack Fit
When it comes to your backpack, proper fit is everything. You should know how a backpacking pack should fit and whether your backpack sits on your body correctly.
Having the correct fit on your pack means you will put your body in less stress as you hike. When your bag is too loose, too tight, too big, or too small, certain areas of your body will be constantly straining to hold the load.
Knowing how a backpacking pack should fit and wearing it correctly can save you a ton of pain. Proper fit prevents those aches and pains that make those last few miles of the day grueling. You can significantly reduce any back, shoulder, and neck pain by choosing the right size and shape for your body.
When looking at how a backpacking pack should fit, you need to consider aspects of the backpack’s design such as torso length and hip size, as well as the various adjustments the backpack allows.
Torso Length
The length of your torso is one of the two key things you need to keep in mind when selecting a backpack. This is something you will need to measure yourself. Grab a friend and some soft measuring tape and find the length from the base of your neck (AKA the C7 Vertebra) to the top of your hip bone (AKA the iliac Center).
Your C7 is the vertebra in your neck that sticks out the farthest when you bow your head. The iliac center is in the middle of your back at the same level as the shelf-like top of your hip bone.
Some brands will have different sizes based on these measurements. Others are adjustable, so you can customize the fit to your torso length. Below are common sizes for reference, but keep in mind that these are not universal. Some brands may vary.
- Extra Small – 15″ and Less
- Small – 16-17″
- Medium – 18-19″
- Large – 20″+
Waist and Hip Size
The second most important thing to keep in mind for backpacking pack fit is your hip and waist size. Most of your backpack’s weight should be supported by your hips. You’re not going to be carrying these packs the way you carried a book bag in high school.
Backpacking packs come with a hipbelt, which should fit snugly against your hips to allow for proper support. These typically come with adjustable straps, so many people get away with not having to measure their hips.
However, if you tend to be narrow in this area it may be a good idea to take some measurements.If your hips are too narrow for the tightest setting on the strap, you will need to find a smaller sized backpack.
When you try on the backpack, clip the hip straps and tighten them as tight as you comfortably can. Are the pads touching? If so, you might want a smaller size.
Load Adjustment Straps
Once you find a backpack that fits your hips and torso, you’re going to need to use the adjustment straps to further customize the fit.
Many backpacks will come with a manual on how to adjust these properly, which is a great resource for understanding the features and straps of your bag. However, if your manual goes missing or you never had one at all, our guide below should cover all the bases.
Hip Belt
This fanny-pack-like padded strap should wrap around your body and rest on your hip bones. The top edge of the belt should sit about 1” above the top your hip bones.
Tighten this first and make it tight, but not uncomfortable. This is your base. You should feel a majority of your pack’s weight resting on your hips. In fact, about 80% of the weight should be on your hips and 20% on your shoulders, this is what they call the 80/20 rule.
Of course, if your backpack is especially heavy you might still experience pain and discomfort no matter where the weight is sitting. Evaluate your pack weight here and use these tips to reduce it if you’re on the heavy end.
Shoulder Straps
Connecting your arm straps to your hip belt are adjustable straps that should be next on your list to tighten. These work to hold the backpack close to your body.
Pull these forward and down to a fit that feels natural. Be careful not to make these too tight, or they will dig into your shoulders can cause discomfort. Make them tight enough that they hug around your shoulders without creating any gaps between your back and the straps.
Load Lifter Straps
Next up are your load lifter straps. These are the straps that connect the shoulder straps to the main pack frame. The purpose of these straps are to help keep some of the weight off of your shoulders and onto the core of your body.
These straps should create a 45 degree angle between the shoulder straps and the body of the backpack. If these are tightened too much, the top of your shoulder straps will begin to pull away from your body. These should be just snug enough to keep the upper portion of your backpack from pulling away from your body.
Sternum Strap
The last thing for you to tighten is the strap across your chest that connects the shoulder straps. This strap keeps these in place to boost stability and allow your arms to move more freely.
This should rest at around heart-height and should be tight enough to keep your shoulder straps in place. If your straps begin to lift off your chest and curve inwards, the sternum strap is too tight and should be loosened.
Order for Adjusting Your Straps
Adjusting your straps in the correct order can help you fit your backpack properly. Follow this sequence for the perfect fit.
- Hip Belt
- Shoulder Straps
- Load Lifters
- Sternum Strap
Adjusting Straps on the Trail
The first time you adjust your backpack straps certainly wont be the last time you adjust them. You are going to be tightening and loosening those straps throughout your trip and before you set off on each of your future trips.
Your bag weight varies throughout your trip from you consuming food and water. As your bag weight changes, you need to adjust the straps to keep it fitting correctly.
Over time, your straps will begin to loosen just due to the movement of you walking. Putting on and taking off your backpack will have the same effect. As a best practice, adjust the straps and evaluate your pack’s fit at the start of every day. Be sure to adjust them in the order listed above.
Adjusting For Pain Points
Adjusting for shoulder pain – If you’re experiencing pain and stress in your shoulders, move more weight to your hips. Loosen shoulder straps and tighten load lifter straps to lighten the strain.
Adjusting for back pain – If your lower back or hips are aching, you might need to shift a little more weight to your shoulders. Loosen the load lifter straps and tighten the shoulder straps. (Little adjustments make a big difference here, don’t overdo it!)
Packing your backpack improperly may also cause discomfort by putting strain or imbalances on the body. Make sure you are putting the heaviest objects closest to your mid back to limit this. Read more about how to pack your backpack here.
Backpacks Designed for Women
While many backpacking packs are considered unisex, there are quite a few brands that offer women-specific packs. These backpacks have narrow shoulders and wider hips to better fit a female body. These will typically be smaller overall, as well.
Some women prefer these, finding that they fit their body better. However this is not always the case. Plenty of women use men’s or unisex backpacks without an issue. So long as you get the right size and adjust it properly to make it fit correctly, the gender on the tag shouldn’t be an issue.
My best advice is to try on a variety of backpacks when shopping for a new pack. Try men’s, women’s, unisex, and a variety of brands in your size to see what you find most comfortable.
If you’re planning on going backpacking while pregnant, you might want to consider renting a backpack for the time being. Your body changes quite a bit when you are expecting. You may find that your backpack doesn’t suit your pregnant body.
Tips on How to Get the Best Backpacking Pack Fit
- Go to a Specialty Retailer -Major retailers that carry a lot of backpacking gear will have associates that are trained in fitting backpacks. Ask for help! They will take a lot of the guesswork out of it for you. Ask them to adjust the pack for you so you can feel how it is supposed to fit. REI has staff that will help.
- Try it on With Weight -When you adjust the straps, put around 15-20 pounds in your backpack. Your bag will fall on your body in a very different way when it is empty versus when it has a little weight in it.
- Play With the Straps – Getting familiar with what each of the straps does is key for easy and fast adjustment on the trail. Mess around with the straps (with weight in your pack) so you know what each of them do. Get a feel for how the weight shifts when you pull them so you know how to relieve pain points when they arise.
Conclusion
Having your backpacking pack fit properly can make your trip a lot more enjoyable. There is a lot of physical strain and pain that comes with the sport. However, a lot of the upper body, back and neck pain can be avoided if your backpack fits correctly. Make sure you pick the right backpack, too! Read this for some guidance.
Cover photo by Lalu Fatoni from Pexels
