Get the Right Fit for Your Hiking Backpack

Determine the Size of Backpack

The first step in getting the right hiking backpack is to determine what size you need. This is based on the length of your torso. Getting an accurate size of your torso helps to ensure that your hiking backpack will be comfortable throughout a long day on the trail. Too short, and you can throw off your balance and put a strain on your upper back. Packs that are too long will not rest on your hips, forcing you to overcompensate with your shoulders and chest. Remember that your torso length is not the same as your height. Short individuals can have long torsos, and tall individuals can have short torsos, so don’t guesstimate and hope for the best.

How to Measure Your Torso

Use a flexible tape measure and start where the top vertebrae protrude from where your neck meets your shoulders. Measure down to the top of your hips (known as the iliac crest). If you are unsure where this is, slide your hands down from your rib cage toward your waist. When you feel the top of your hipbones, imagine a horizontal line running to your spine. Stand straight and measure between these two points along your spine. It’s helpful to have a friend or Sun & Ski Sports associate assist you so that your measurement is as accurate as possible.

Now you have your torso length. Most makers of packs for hiking define their sizes as follows: small (up to 15.5 inches), medium (16 to 17.5 inches), large (18 to 19.5 inches), and extra-large (20 inches and longer). Some packs feature adjustable torso suspension so that you can fine-tune your fit. If you are on the cusp between sizes, try both to see how the structure fits your body. Measurements are useful, but the truest indication of a good fit is how a pack feels.

Fine Tuning Your Fit

So, now that you’ve found the backpack of your dreams and gotten the proper size. There are a few more steps before you are trail-ready. Packs come with four adjustable straps which help distribute weight evenly across your back and hips. You’ll want to take some time and experiment with these straps to find the best fit.

Before trying to adjust your pack, you need to pack it up. Adjusting your backpack without packing it first will help you very little since you cannot tell how the straps are redistributing weight. Your heaviest items should be in the middle of your pack and closest to your body as if you were really about to go hiking. This will limit the readjustments needed when you actually get on the trail. If you don’t yet have all your supplies yet, start with about 15 pounds of materials. This will give you a decent estimate of how your pack will feel.

Once packed and prepared, lift your bag onto your back. Practice makes perfect and supplies can get heavy, so be sure to use proper form when shouldering your pack. This not only prevents muscle strain but also reduces wear and tear on your backpack.

Straps and Supports

There are four main sets of straps on a hiking backpack. The hip belt and shoulder straps are the main structures that support your pack and keep it secured to your body. The hip belt buckles in the front and is often padded since your hips will carry the majority of your pack’s weight. The shoulder straps keep the pack upright and centered on your back. The load lifters and sternum strap provide additional comfort and stability. Load lifters pull the top of your pack closer to your shoulders and prevent your pack from placing too much pressure on the lower back. The sternum strap holds the shoulder straps close together, which prevents the pack from shifting from one side to another and helps you balance while moving.

When fitting your pack, leave the sternum strap and load lifters untouched until you’ve figured out a comfortable balance between the hip belt and shoulder straps.

Hip Belt

When fitting your pack, first adjust the hip belt. It should fit snuggly on top of your hips, but not pinch or constrict your movement. Check that the padded sections are placed on top of your hips—if they are too low, tighten your shoulder straps. This will raise the pack and allow you to get the proper placement for the hip belt.

Shoulder Straps

Your shoulder straps should be snug, but not bearing significant weight from your pack. Feel for the point where the strap is anchored into the top of the backpack; this should be about level with the top of your shoulder blades. Adjust the shoulder straps and hip belt to get your pack to sit right. It may take a few tries or some back-and-forth to feel for the best weight distribution. Just remember that the pack’s weight should sit (comfortably and padded) on your hips, and your arms should have a full range of motion.

If the shoulder strap anchor sits higher or lower on your back despite repeated adjustments, you may have the wrong size and should exchange your pack for one which fits.

Load Lifters

Now that you have figured out the best fit for your hip belt and shoulder straps, adjust the load lifters. Load lifters run along with the shoulder straps and anchor at the top of your pack. Tighten them so that they are firm, but not strained. The lifters should form a line that runs at about a 45-degree angle to the ground. Avoid overtightening the lifters as it will momentarily take the pressure off your lower back, but instead, redistribute it to your shoulders and upper body. It can also strain the pack. The lifters are meant to shift the angle of the pack and keep it contoured to your body, but (despite their confusing name) not bear weight. The lifters should be without slack, but not excessively tense.

Sternum Strap

Finally, buckle your sternum strap over your chest. It should lie flat across the chest without distorting or tugging the shoulder straps. It should sit high on your chest, below the collar bones. The sternum strap is similar to the hip belt in that it limits the lateral motion of your pack. It should be firm enough so that your shoulder straps will not slip during the activity. However, be sure that it won’t constrict your breathing, especially if you intend to do an intense physical activity while wearing it. If you take a full, deep breath and the sternum strap feels tight across your chest, loosen it a bit. If that feels insecure, try adjusting your shoulder straps.

Now that you know what each strap does and how to adjust it, experiment until you find a comfortable fit. Now you’re ready to go hiking! But remember that you will often need to make adjustments as you go about your day. Alternating the pressure placed on your shoulders and hips will help combat muscle fatigue. Figuring out a hiking pack is all about feeling how your body responds to the weight, so pay attention and don’t be afraid to stop and readjust. It’s better to be comfortable, healthy, and safe during your hikes than save a few minutes by pushing through discomfort.

If this process seems a little intense or technical, that’s alright! Hiking backpacks have a learning curve, and you will quickly get the hang of it once you walk through it once or twice. Also, having a friend or expert help you out with sizing and fitting your pack will save you stress and time. Visit your local Sun & Ski Sports for expert advice and assistance on sizing and fitting your next hiking backpack.