An ill-fitting backpack, no matter how expensive or high-end it is, is still considered a bad backpack. A poor fit and bad weight distribution are only some of the factors that could make a hike excruciating, especially if you need to carry your backpack for several hours a day.
This emphasizes the importance of making sure to get a backpack that fits you specifically before you go on a hike. The good news is that there’s a well-developed, albeit complicated, method for measuring your body and matching it to a backpack. Check out our detailed guide below.
How to measure torso length for Backpack
The first step in shopping for a backpack should be to get a tape measure. You will have to measure certain body parts to make sure that you will get a backpack that fits. It’s best if you have someone else help you do this.
Torso length
Your torso will be measured from behind and along your spine. You only need to identify two points along the line to measure your torso. The first is the C7 vertebrae which is a prominent protrusion along the spine where your neck and shoulders meet. The C7 vertebrae should be easy to find by touch if you lean your head forward or look towards the ground.
You will then need to look for the Iliac Center along the spine. This can be easily identified as the point of intersection between your spine and the upper edge of your hipbones. Simply measure the length between the C7 vertebrae and the Iliac Center and you have a standard measure of torso length. Make sure to keep your back is straight while taking the measurement.
Hip size
The bulk of the weight of a backpack will fall to your hips. To transfer this weight, your backpack must have a hip belt that is snug yet comfortable. For this reason, it’s important to measure your hips before buying a backpack.
Almost all backpacks provide an adjustable hip belt so this might not be an issue for most cases. However, it is also quite common (especially for smaller people) to find that their hip belts are still too loose even at the tightest setting. To avoid this, it is worth double-checking the hip belt size of the backpack you are buying.
In most cases, the torso length measurement should be enough to help you pick a good size for your backpack. Most brands will offer several sizes for a model, with each size variant suitable for a range of torso lengths.
Also more common nowadays are backpacks that come with adjustable suspensions. This allows for fine-tuning of a backpack to better fit people across a range of measurements. This makes shopping for a backpack a lot easier but also adds significant weight to the backpack.
How to measure volume
Another factor to consider when shopping for a backpack is its volume. This will largely depend on how much gear and supplies you need to carry. A backpack suitable for a day trip is not the same as the backpack you will want to bring on a three-day hike.
The volume of a bag is an indicator of its carrying capacity. Unfortunately, there does not seem to be a standard way for the measurement of the volume of a backpack. Methods seem to vary from one brand to another.
Ideally, the volume specification of a bag considers all its internal storage space. This includes the main components, smaller mesh pockets, hip belt pockets, and even the side pockets for water bottles. With this method, the difference between a 30-liter backpack and a 45-liter backpack may not be visually apparent.
How to measure exterior dimensions
A more straightforward and intuitive way to measure the backpack of a volume is to simply measure its exterior dimensions. Just lay out the backpack, take your tape measure, and record measurements of the bag’s length, height, and width. Multiplying these values should give you a rough estimate of the volume of the backpack.
Taking the exterior dimensions of a backpack is handy because of two things. The first is that it also indicates the carrying capacity of the bag, although perhaps not as accurately. The second is that you can use the measurements to gauge how well the bag will fit you. It might end up being a bit too long for your height or too wide for your shoulders. A backpack that is too big for you can still be uncomfortable, even if it fits perfectly.
Standard sizes – what are they used for?
Many brands sell their backpacks in ‘standard sizes.’ This makes it much easier for potential buyers to pick a backpack depending on their purpose.
Standard sizes are helpfully labeled as daypacks, overnight packs, and multi-day backpacks. Other retailers break down standard sizes into small, medium, large, and tall. This should already let you know about the relative sizes of the backpacks. Each standard size has a range of compatible torso lengths. Should you fall in the boundary between two standard sizes, it is generally recommended to pick the larger option.
However, we recommend going beyond the standard size labels and scrutinizing the backpacks and the actual dimensions. There is not really a standard size for a ‘daypack,’ neither is there one for an ‘overnight pack.’ Choosing a backpack based on actual measurements is far more reliable than simply buying one based on its description.
Other Tips For Measuring A Backpack
Even if you have made all the correct measurements for your backpack, there are still about half a dozen ways that you wear it wrong. Here are some other tips to consider before buying a backpack and when you’re gearing up for your hike.
Backpacks for women
Many brands offer backpacks of the same model with both men’s and women’s variants. Options for women have hip belts and shoulder straps that are customized specifically to fit the contours of a female body. Although there are fewer women-specific backpacks, the enhancement in comfort and ergonomics is well worth the effort of seeking them out.
Hip belts go on top of your hip bones
If you have just received your brand-new backpack with adjustable suspension, the first thing to do is to make it fit your torso. When you put on the shoulder straps, the hip belt should end up just right above your hip bones.
This is probably the single most important adjustment you can make as most of the weight of the backpack should end up on your hips. From the perspective of the spine, the hip belt should be about an inch above the Iliac Center.
Load lifters help with weight distribution
The load lifters, those straps that hang loosely from a backpack’s shoulder straps, are one of the most under-utilized parts of a hiking backpack. Keeping these load lifter snugs adjusts the weight of the backpack closer to your center of gravity. It also allows you to shift the weight of the backpack to your hips.
Take note that it’s also possible to overtighten your backpack’s load lifters. We often see this behavior in hikers who tend to pull on them periodically. Overtightening the load lifters will result in the shoulder straps getting slack, resulting in poorer weight distribution. Strive to keep the load lifters only at about 45 degrees from the backpack’s rear panel and adjust them only when necessary.
Sternum straps improve stability
Another often-ignored feature of hiking backpacks is their sternum straps. This restricts the distance between the shoulder straps and prevents the backpacks from sliding around horizontally. Sternum straps are very useful when you have to move around frequently and rapidly, as they restrict the backpack from moving around because of excess momentum.
The height of the sternum straps should be adjusted to about an inch below the collarbones. Take care not to overtighten the sternum straps as this can make it difficult to breathe. A snug fit is fine – sternum straps are typically made with elastic material anyway.
Adjust the internal frames
Most hiking backpacks nowadays come with internal frames. These are bars typically made of aluminum that provide some rigidity and support to the backpack and help with weight distribution. We recommend getting a backpack with frames that can be bent to the natural curvature of your back. This makes the backpack more comfortable and makes up for the added weight of having a rigid internal frame.
External frame backpacks are less common now because they are generally top-heavy and difficult to use for car and plane travel. They still provide excellent support without compromising storage space and accessibility. They are still worth considering if you’re on a budget because they are typically cheaper.
Once you have loaded your backpack with gear and supplies, take the time to put it on and check its fit again. Try to move around – your gear will likely cause your backpack to shift slightly. A fully loaded backpack will feel a lot different and some more adjustments may be necessary. As long as you remember what a perfect fit looks and feels like, it becomes easier to get a backpack back to the optimal state.
The same will happen while you are on your hike. As you move around with the bag, the motion and shifting weight will cause the straps to loosen up. Periodical adjustment may be necessary while you are on the trail. Alternating the load between your hips and shoulders is a good way to manage your energy. You may also need to loosen the shoulder straps and hip belt when taking a break so that you can breathe better for recovery.
Conclusion
There are two things to consider in choosing a backpack – the measurements of your body and your intended purpose. Whether you’re going on a day hike or a five-day trek, you will need to get a backpack that fits your torso and hips. Volume is an important consideration when carrying an ample amount of gear and supplies.
Buying a good backpack and adjusting it to fit your body is an essential element of a comfortable, injury-free hike. With more time spent outdoors, it becomes increasingly important to have a well-measured backpack.
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