When it comes to hiking gear, there’s one item that can seriously impact your hiking experience: your backpack. I have tested many backpacks Over the years, some have felt great out of the box, while others have left me sore, sweaty, and counting the seconds until I could take them off.
I learned that comfort has less to do with the technical features of the backpack and more to do with how well it actually fits your body.
In this article, I’ll share how to tell if your backpack fits your body so that you end up with the right size backpack.
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The backpack’s torso length fits your body
While you might think that your overall height determines whether you need a small, medium, or large backpack, the right backpack is actually determined by your torso length. Proper backpack torso length is the most important factor in determining the fit of a backpack.
I have a shorter than average torso, and when I first started hiking 20 years ago, I used a unisex backpack because there weren't that many women-specific backpacks. Unisex backpacks have longer torsos than ones designed for women, and I always have a gap at the top of the shoulder straps. This gap makes the pack feel like it's pulling me backwards. Ultimately, I found the torso length of the unisex backpack to be too long for my body.
Women with longer torsos face the opposite problem. Some women's backpacks may feel too short, the waistband is too high on the waist, and the shoulder straps may feel too tight or compressive. If this is you, you may want to consider a unisex or even men's bag depending on your body type.
To know what size backpack you need, you need to measure your torso. Ideally, you'll need a soft measuring tape and another person to help.
Measure your torso:
If you don't have anyone to help you, you can go to your local outdoor gear store and they can measure your torso for you. Once you know your torso length, you can match your backpack to the size chart on the backpack you're considering.
If you're on the edge of size, I recommend sizing up or looking for a backpack with an adjustable torso that allows you to move the back panel to the appropriate height.
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The waistband fits snugly around your hip bones
The hip belt not only holds the pack in place, but also keeps the weight of the pack on your hips instead of your shoulders, which is crucial for staying comfortable on long hikes.
When the belt fits correctly, it wraps snugly (but comfortably) around the tops of your hip bones, not your waist or belly. As you tighten the belt, you should feel the weight shift downward, making your upper body immediately feel lighter and taking pressure off your back and shoulders.
But that’s about waist size…
If the waist size of the backpack is too small, the padded portion of the hip belt may not even reach the front of your hips. You might be able to buckle it on, but the support will come from the straps, not the padding, which creates pressure points and won't carry weight effectively.
My waist size is pretty average (I wear women's size 8 pants). I'm not too curvy, but I still have this problem with some women's-specific backpacks, especially those designed for shorter torsos like mine. A short torso doesn’t always mean a slim waist—but sometimes backpack designers think so.
If you're having trouble finding a belt that's large enough to wrap around the front of your hips, consider looking for large backpack.
On the other hand, if you are slim, your waist may be too large. In this case, you may not be able to get it tight enough to get a tight, supportive fit, especially if you're carrying a lighter load. The backpack will feel loose, shift as you move, and put extra pressure on your shoulders. Slender people with smaller curves should look for a waistband that is more streamlined and not overly padded.
Most backpacks will list a range of waist sizes that the backpack can accommodate. To determine if a backpack fits your waist:
Straps lay flat without digging into your upper body
When it comes to how a backpack feels on the body, the shoulder straps play an important role—especially for women. Here are two common watch strap shapes you'll see:
1. Straight (or J-shaped) shoulder straps
These are the standard strap shapes found on most unisex and men's backpacks. They run in a fairly straight line from the top of the pack along your shoulders to your chest.
2. S-shaped (or women-specific) shoulder straps
These designs are designed to follow the natural contours of the female body. They curve first inward and then outward to create a more ergonomic fit for the chest and shoulders.
I have larger breasts (36D) so I always look for S-shaped straps. They are so much more comfortable for my size!
My favorite S-shaped sling bag is Dort Trail 28 SLspecially tailored for women with shorter torsos and slimmer frames. you can Read my full review here.
You won't always be restless about it
Here's my informal test: If I keep stopping to tighten, loosen, move, or unfasten something, then the pack probably isn't the right fit. A well-fitting backpack should feel stable and “dialed in” after your first adjustment. I've been in situations where I've spent half the hike strapping on and it's driving me crazy. When it fits perfectly, you don't have to think about it—it just moves with your body.
The backpack feels balanced and secure
Before putting on your backpack, put some heavy items in it and move around. It should feel centered, stable, and balanced, not pull you back or tilt you to one side. If it wobbles or moves, that's a red flag.
I've had some backpacks that felt great when empty, but once full Day hiking essentialsone first aid kitcamera gear, and now toddler add-ons that are starting to sag or put weird pressure on my back. No matter how much you carry, a good fit will distribute the load evenly across your hips and back.
Once everything is adjusted, your backpack should feel like it's hugging your body—not moving or bouncing with every step.
How to tell if there is packaging No fit
Here are some red flags I've personally experienced that you should be aware of:
Quick Backpack Adaptation Checklist
When you're ready to buy your next backpack, keep these quick tips in mind.
What's the bottom line? A well-fitting backpack makes all the difference on the road. Don't settle for discomfort. Take the time to find a backpack that truly fits your body – you'll be happier hiking, get farther, and be able to enjoy your journey more!
FAQ
For most day hikes, a backpack in the 20-30 liter range is usually the best choice. It gives you enough space to place your essentials without feeling bulky or overly large. My personal top choice for summer hiking is 28 litersit comfortably does everything I need without overpacking me.
If you're going out in the winter or carrying more technical gear, you may want to choose something in the 30-35 liter range.
Hiking backpacks are specifically designed for hiking, while regular backpacks are more suitable for commuting, going to school, or traveling. Hiking backpacks often have features like hydration sleeves, ventilated back panels, sternum straps, and hip belts, all designed to make you more comfortable and stable when carrying loads on uneven terrain. A regular backpack might work in a pinch, but if you hike a lot, it's worth investing in a backpack designed for the job.
Women's hiking backpacks typically have a shorter torso length, a contoured waistband, and narrow, curved shoulder straps that are shaped to avoid chest discomfort and reduce chafing.
These design adjustments can significantly improve comfort. That said, fit is personal. Some women find men's or unisex backpacks to be a great fit, while others really benefit from women-specific features. If you can, I always recommend trying a few options out in person and choosing packaging that feels like it was made for you, regardless of its label.
Have you ever had a package that just wasn't up to par, or one that felt perfect from day one? Drop your stories in the comments – I’m always interested in hearing how others tweak their gear!
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