How to Choose Your First Backpack for Different Body Types

Photo by Tristan Pineda on Unsplash

Finding the right backpack is one of the most important decisions for any hiker or backpacker. While we covered the basics of what to look for in a day pack in our Essential Hiking Gear Checklist, today we're diving deeper into finding the perfect backpack fit for your unique body.

The truth is, backpack shopping can be frustrating when you don't fit the "standard" body type that many packs are designed for. This guide will help everyone—regardless of height, weight distribution, or proportions—find a comfortable pack that supports your outdoor adventures.

Understanding Backpack Anatomy

Before discussing fit, let's cover the key components of a backpack:

Hipbelt: Carries 60-80% of your pack weight when properly fitted Shoulder straps: Stabilize the load but shouldn't bear most of the weight Load lifters: Straps at the top of the shoulder straps that help position the pack Sternum strap: Connects the shoulder straps across your chest Back panel: The part of the pack that rests against your back Frame: Internal or external structure that helps distribute weight

Understanding these components will help you evaluate what works best for your body type.

Getting the Right Size: Torso Length & Hip Size

The two most critical measurements for backpack fitting are:

Torso Length

This is the distance from your C7 vertebra (the bony bump at the base of your neck) to the iliac crest (top of your hip bones). This measurement—not your overall height—determines your pack size.

Here's how to measure it:

1. Find a friend to help (it's nearly impossible to measure accurately alone)

2. Tilt your head forward to locate the C7 vertebra at the base of your neck

3. Place your hands on your hip bones, with thumbs pointing toward your spine

4. Measure from the C7 bump to the imaginary line between your thumbs

Most pack manufacturers use torso length as their primary sizing metric (usually listed as S/M/L or with inch/cm ranges).

Hip Measurement

Since your hips carry most of the pack weight, the hipbelt needs to fit properly around your iliac crest. Measure the circumference around this area—not your waist or the widest part of your hips.

Body-Specific Fitting Tips

Now let's address specific considerations for different body types:

For Shorter Torsos

If you have a shorter torso (typically under 16 inches):

• Look for packs specifically designed with shorter torso lengths

• Consider women-specific packs, which often have shorter torso dimensions

• Avoid tall, narrow packs that might affect your balance

• Brands to consider: Deuter, Gregory, and Osprey all offer short-torso options

For Longer Torsos

If your torso measures over 20 inches:

• Seek out packs with adjustable suspension systems

• Look for packs labeled as "tall" or "long" versions

• Ensure shoulder straps are long enough to not cut into your armpits

• Consider custom extension kits some brands offer for their hipbelts and shoulder harnesses

For Plus Size Hikers

If standard hipbelts don't comfortably fit:

• Look for packs with extended hipbelt sizing or hipbelt extenders

• Consider brands that offer interchangeable hipbelts

• ULA Equipment, Granite Gear, and Osprey offer either extended sizing or hipbelt extenders

• Avoid packs with heavily padded or rigid hipbelts that can't contour to your body

• Ensure shoulder straps have adequate width and padding for comfort

For Broader Shoulders

If you have broader shoulders:

• Look for packs with S-curved or J-curved shoulder straps that won't pinch your neck

• Ensure sufficient space between shoulder strap attachments at the top of the pack

• Consider packs with adjustable shoulder strap positioning

• Test the sternum strap to ensure it's comfortable across your chest

For Narrower Shoulders

If you have narrow shoulders:

• Women-specific packs often have shoulder straps set closer together

• Look for packs with adjustable shoulder strap width

• Ensure the load lifters function properly to keep the pack from sliding off

For Those with Curves

If you have a more pronounced chest:

• Women-specific packs usually have shoulder straps shaped to accommodate curves

• Look for packs with adjustable sternum straps that can be positioned comfortably

• Consider S-shaped shoulder straps which typically provide better comfort

• Test the pack when fully loaded to ensure straps don't create pressure points

In-Store vs. Online Shopping

Whenever possible, try on packs in person with weight (most outdoor stores have weighted bags to put in packs). If buying online:

1. Measure your torso and hip dimensions carefully

2. Check the manufacturer's sizing guide

3. Read reviews from people with similar body types

4. Order from retailers with good return policies

5. Test the pack at home with weight before committing

Affordable Options for Different Body Types

You don't need to spend a fortune on your first backpack. Here are some budget-friendly options that work well for various body types:

For day hiking:

• REI Co-op Flash 22 (adjustable, works for many body types)

• Deuter Speed Lite (comes in multiple sizes)

• Osprey Daylite Plus (good for shorter torsos)

For overnight backpacking:

• REI Co-op Trailmade 60 (good size range, often on sale)

• Granite Gear Crown2 (interchangeable hipbelts)

• Osprey Rook/Renn (budget-friendly with good sizing options)

Remember that last season's models are often discounted significantly and may have identical features to newer versions.

Additional Considerations Beyond Body Type

Once you've narrowed down options that fit your body, consider:

1. Activity type: Day hiking, multi-day backpacking, or technical activities may require different features

2. Climate: If you hike in rainy conditions, look for waterproof materials or included rain covers

3. Access style: Top-loading, front panel, or multiple access points to your gear

4. Organization: Minimal pockets vs. multiple compartments depends on personal preference

5. Weight: Generally, lighter is better, but not at the expense of comfort for your body type

Final Fit Checklist

Once you've got a pack that seems promising, go through this checklist:

1. Hipbelt: Centered over iliac crest, with padding extending around your hip bones

2. Shoulder straps: Should wrap comfortably with no gaps or pinching

3. Load lifters: Should form a 45° angle from your shoulders to the pack

4. Back panel: Should follow the contour of your back without gaps

5. Weight distribution: Pack should feel balanced, not pulling you backward

6. Range of motion: You should be able to look up and move your arms freely

Listen to Your Body

Remember that comfort is subjective. A pack that looks perfect on paper may not feel right when you wear it. Trust your body's feedback. If something doesn't feel right during a test walk around the store, it definitely won't feel right after 10 miles on trail.

If you're between sizes or models, go with comfort over features, weight, or aesthetics.

Connect & Share

Have you found a backpack that works particularly well for your body type? Share your experiences in the comments below! Your insights could help fellow hikers find their perfect fit.

Also, if you haven't seen it yet, check out our Essential Hiking Gear Checklist for more guidance on building your hiking kit with versatile, budget-friendly options.

Happy trails and comfortable carries!