Sizing and Fitting a Backpack

Backpacking backpack sizing

Correctly fitting your pack could make or break your trip (and back)


Backpacking trips can be long and challenging, so you want to make your experience as comfortable and least painful as possible. One of the most important aspects of having a comfortable trip is having a backpack that fits you correctly and that is put on properly.

If your backpacking backpack has an adjustable suspension, compared to a fixed suspension, then you are able to fine-tune it's fit to match your body.


Finding your Torso Length

Finding the right backpack size has no relation to how tall you are, but rather the length of your torso. Torso length is measured from your shoulders to the top of your hip bones. To find your exact measurement, you must have a friend to measure you.

  • To locate your C7, or 7th cervical vertebra, tilt your head forward. Have your friend feel along the base of your neck for a bony bump, the one that protrudes farthest from your spine. It is located where the slope of your shoulder meets your neck.
  • Beginning at that spot, have your friend use a flexible tap measure and measure downward along your spine.
  • Now you must find your iliac crest. Run your fingers down the sides of your ribcage until you reach the first hard spot, this is your hip bone. Please your hands on top with thumbs pointing behind you. This iliac crest serves as the "shelf" of your pelvic girdle.
  • Draw an imaginary line between your thumbs to the point where they met in the middle. Have your friend measure to the point where it intersects with your spine, while still holding the top of the tape on your C7. Once you have finished measuring the distance from your C7 to your iliac crest, you now have your torso length.
  • Compare this measurement to the information in the next section to find what backpack frame size is right for you.

Choosing the Correct Frame Size

As soon as you know the length of your torso, finding the right backpack frame size is no problem. Although the sizes may differ a bit, use the following frame size guide unless otherwise stated by the manufacturer.

  • Extra Small: Up to 15-1/2 inches tall (up to 39 cm)
  • Small: 16 - 17 1/2 inches tall (40 - 45 cm)
  • Medium/Regular: 18 - 19 1/2 inches tall (46 - 50 cm)
  • Large/Tall: 20 inches and up (51 cm and up)

Note however, that each frame size can be adjusted to fit a slightly larger or smaller torso size.

Women-specific backpacks are also made which have narrower shoulder yokes, conically shaped hipbelts and shorter torso lengths specifically designed to fit women. Men with narrow frames sometimes find these packs are also a good fit for them.

 

Determining Hip Size

Some backpacks come with the option of interchangeable hip belts. In this case, it is a good idea to know your hip size. In any case, knowing your size is a good idea but is not crucial.

Backpacking backpackWrap your flexible tape measure around the top of your hips, known as your "latitude line" where you can feel your iliac crest. A properly fit hipbelt should straddle your iliac crest, sitting about an inch above and below your "latitude line." This measurement is your hip size.

  • Small: 22 - 27 inch hip-line (56 - 69 cm)
  • Medium: 28 - 34 inch hip-line (70 - 87 cm)
  • Large: 35 - 39 inch hip-line (88 - 100 cm)
  • Extra Large: 40 - 45 inch hip-line (101 - 114 cm)

Lifting the Backpack

Properly lifting your backpack onto your back will prevent back injurys. Before lifting the pack, take a wide stance and bend your knees slightly. Lift the pack onto a bent knee, the slide it onto one shoulder while swinging slowly around your body. Slide your other arm into the opposite strap. Fasten the hipbelt and other straps to remove most of the weight from your shoulders.


Adjusting the Pack

The following steps are used when your packed right before you hit the trail. At the beginning, make sure all belts and straps are loosened. Practice this procedure prior to heading out in order to achieve the perfect fit. Remember, comfort isn't just a luxury when backpacking. If your pack doesn't fit correctly, it could result in injury.

Step 1: Hipbelt

First, put your backpack on with your hipbelt cupping your hips. Clip the belt buckle on and tighten the straps evenly. However, you want to keep a 1 inch margin on both sides of the belt buckle. If it is still too tight or too loose, you may want to try a different backpack or hipbelt size. The goal is to have your hips hold 80% - 90% of your backpack's weight.

Step 2: Shoulder straps

Pull back and down on the shoulder straps to tighten them to fit close to your body and wrap around the shoulders. These shoulder straps are to simply hold the backpack against your body, not support it's weight.

Step 3: Load lifters

Your backpack's load lifters are located just above your collarbones on your shoulders and attach the top of the pack to your shoulder straps. Gently pull these straps snug in order to take some weight off of your shoulders.

Step 4: Sternum strap

The sternum strap on your backpack, located on your chest, is simply meant to prevent your shoulder straps from slipping off, allowing your arms to move freely. Adjust this to a comfortable height across your chest that pulls the shoulder straps in.

Step 5: Stabilizer straps

If your backpack offers stabilizer straps, they are likely found on the bottom of the pack near your hipbelt. Pull the straps forward into your body evenly in order to secure and stabilize your load.

 

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