If you routinely experience back pain, shoulder pain, or hip pain when you carry a backpack, there’s a good chance that your backpack doesn’t fit you or that you’re not wearing it properly. This is surprisingly common among backpackers, and one of the main reasons why people don’t go hiking more often.
The Biggest Mistakes that People Make
The number #1 reason why backpacks don’t fit is because people buy packs with the wrong torso size. Before you buy a pack, measure your torso (click for directions). Backpacks with adjustable torso lengths can ameliorate this problem, but they are heavier.
The number #2 reason why backpacks don’t fit is because the hip belt is too big or too small. Many manufacturers only make hipbelts in one size for their backpacks, and that size might not fit you. Come to terms with this and find a backpack that fits your waist, as it is today. Some manufacturers also offer replaceable hipbelts that can be switched out on backpacks, ensuring a perfect fit.
Don’t be tempted to buy a pack because it’s on sale, unless it fits your torso and hip size. Doing that is a mistake and you’ll suffer needlessly for it.
Here are a few things to check to make sure your pack is properly fitted:
Hip Belt
- Does the hip belt cover your hip bones (illiac crest) or has it slid below them?
- If you can’t tighten your hip belt enough and it keeps falling below your hips, it may be too long.
- If your hip belt rests on your lower back and not the sides of your hips, it may be too short.
- Is your hip belt snug, but not so tight that it causes back pain?
- If you loosen your shoulder straps completely, can you feel the pack resting on your hips?
- Drop your arms so they hang along your sides. If your hip belts pocket are behind your arms, your hip belt is probably too short.
Torso Length
- Do you know the length of your torso and does it match the torso size of your backpack?
- If there is space between the tops of your shoulders and your shoulder straps, your pack’s torso length is too long. If your pack is adjustable, make the torso length shorter. Otherwise, return your backpack and get one with a shorter torso length.
- If you are carrying all of the weight of your pack on your shoulders, your torso length is too short. If your pack is adjustable, make the torso length longer, so most of the weight rests on your hip belt. Otherwise, return your backpack and get one with a longer torso length.
Shoulder Straps
- If the front of your shoulder get very sore when your backpack, make sure that most of the weight is on your hips and not your shoulders. If the cause of the pain is because your pack is too heavy, get a new pack with wider or more padded shoulder straps, or lighten your load.
- If the shoulder straps on your pack rub against your neck, loosen the sternum strap. If this doesn’t work, your pack may have a harness that is too narrow for you and you should exchange it.
Sternum Strap
- If you can feel your sternum strap on your neck, try lowering it. It is too high. If that still doesn’t work, try getting a pack with a larger torso size.
- If tightening the sternum strap doesn’t keep the shoulder pads on your shoulders, you probably need a backpack with a narrower shoulder harness.
Load Lifters
If your backpack doesn’t come with load lifters, don’t panic. They are often provided on higher volume packs where you need to carry heavy loads, but not on smaller volume or ultralight backpacks.
- If your backpack has load lifters and the back of your head hits the top of your pack, try loosening the load lifters.
- If there is a gap between the tops of your shoulders and your load lifters, loosen them.
- If you can feel your pack pulling you backwards, tighten them. This will narrow the gap between your back and the pack and tilt the pack forward, so more of the load is carried by your hips. Also make sure that the heaviest items in your pack, such as water, are located as close to your back or sides as possible and not in the back of your pack.
Try on Lots of Backpacks
Buying a backpack should never be an impulse decision. Try on lots of different packs and test them fully loaded on a long day hike before you commit to keep them. Come to grips with the fact that some packs will never fit you because you are too tall, too short, too round, too skinny, or you have no hips. Backpacks are just like business suits (men’s and women’s): some fit and some don’t.
Manufacturer and retailer return policies are also flexible enough these days, that you can try lots of backpacks before committing to one, guilt free. Backpack makers want you to enjoy your backpack and tell your friends how much you love it. Buying a backpack is one of the most important decisions you can make if you like hiking, so take your time in making a decision.
If you have any questions, please leave a comment and I’ll try to answer them.
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Good post.
This paragraph does not make sense:
6. Drop your arms so they hang along your sides. If your hip belts pocket and behind your arms, your hip belt is probably too short.
Cheers,
Michael
Typo. and -> are
Hey Phil,
Good little article.
I spent most of last year learning as much as I could about the center of gravity as a hiker to help me determine better ways to load your backpack. While I do not fully agree with this video and his views, this is a great video to get you thinking about your CoG as a hiker: https://www.youtube.com/watch?v=2wuwNnRfrG4
I have come across way to many hikers out on the trail who did not have proper sized backpacks, which was causing them pain in different areas of their bodies.
Without a doubt I think one of the biggest issues is overloading a backpack beyond is recommended base weight.
Next would be backpacks that are either too short or too tall (usually too short) when it comes to torso height.
Agreed with your comments on the hipbelt not being the right size. I have had a couple of backpacks recently that the padding did not go far enough around the IC, so when I did need to tighten up my hip belt it caused improper alignment of the top of my backpack.
Something not addressed is that often times, rather than going with load lifters (which cause stress on the shoulders if not used properly or your load is to heavy), is to simply buy a backpack with another two or three inches of height on the top of it. Obviously this is something that only custom backpack makers are able to do, but it has been a trick well used for a long time.
How does buying a taller pack compensate for weight pullback? I am not sure I follow that. thanks.
I often end up with a sore neck while hiking and I believe that when wearing my pack I feel like if I stand up straight it puts a lot of pressure on my lower back, so therefor I compensate by leaning forward and arching my neck upward. I feel sort of like a turtle sticking his head out of his shell, if that makes any sense. I believe I load the weight in the pack correctly, could it be a pack size/fit problem. I had it fitted at EMS, and I have taken this pack on 3 trips so far (pack is the EMS Longtrail 70). I want to try the Pacer Poles you have talked about to help with my posture. Thanks for any information.
What’s your packweight? You shouldn’t be leaning forward. Pacer poles will definite help.
My pack weight is typically around 40-45 lbs. Which I would like to shave down some I believe I distribute the weight properly in the pack.
I have experienced a sore neck while backpacking due to my hat. This is a long shot and I know it sounds goofy but when I wore a boonie style hat the brim would hit the pack behind my head periodically. SubconsciouslyI would correct for this by leaning my head forward to clear the pack.
At the end of the day my neck would be killing me. Switching to a ball cap eliminated the problem.
Proper posture is even more important when carrying a pack.
There are a lot of reasonsing and philosophies about what fits with backpacks. Pehaps the strongest point made is “Try on Lots of Backpacks.” If still in doubt, choose the tallest size between two equivalnly comfortable packs…it will put more of the load on your hips/legs directly, bypassing the spine and shoulders.
Different people will also advocate different framed packs. No frame, internal frame and external frames. All fit a bit differently. Raw measurements do not take this into account. The shape of a frame and harness system can also influence fit. Straight frames are never fully comfortable. Curved frame sheets tend to hug your back better, with less additional weight in padding. Stiff, tubular frames can restrict hip movement while hiking, important for comfort while walking.
Width of a backpack makes a big difference. Tall and narrow, vs, short and wide. Often these are chosen for a more specific purpose. Narrow packs seem to be better for climbing, and bushwhacking. Wider packs (and more compact loadings) can be better on flatter, open trails. You should pay attention to the size of the pockets (if any) and how vulnerable they are to snagging. I find narrow 11″-12″ pack-body width comfortable. Wider 13″-14″ pack-bodies can catch on all sorts of things on narrow trails.
The overall use of load lifters is a rather controversial subject. Like belt stabilizers, they are designed for keeping the loaded pack near your center of gravity. Lets face it. All the load goes on your feet and legs. There is no such thing as a magical “load” lifter. (Hydrogen filled ballons and bags do not count, these are add-ons.) Putting them at 45 degrees “above” your shoulders, or straight across your shoulders, or at 70 degrees above your shoulders doesn’t do a da*n for carrying the loads. They DO help manage any “overload,” though. Keeping the weight close to your body will reduce any “pulling back” with the loaded pack.
Compression straps can help by keeping a load more stable and “rattle” free. Also, they help keep the center of gravity closer to your body. They also keep the pack stiff and nearly self supporting, resulting in a better carry, generally.
Center of gravity seems to be in two major types with packs. The first is the overall COG. It will force you to lean forward to balance a load while walking. This will ALWAYS happen with any load on your back. The second COG is forcing the pack to pivot on the wast belt. This will put stress on your shoulder harness. The two combined, can be quite uncomfortable. This has more to do with loading, than fit, though.
The packs COG, load lifters, torso strap, and shoulder straps can all combine to put a lot of stress on your chest. Women pick up early on this with any pressure on the breasts becoming quite uncomfortable. These all conspire to reduce breathing. In high exertion activities, such as hiking or climbing, this is bad. You should NEVER feel like the pack is restricting your breathing. Often this is just a matter of adjustment, Sometimes, these things can conspire and will do this, regardless of the adjustments. Aarn front packs, indeed most front pack arrangements, fail in this regard. Your chest will move up and out while breathing. Any pressure on your breathing will cost you energy or pain on the trail. Reduce as much as possible the weight on the shoulder harness. In the video, he mentions 65% of the weight should be on the hips. I would rather say “as much as is possible.” The shoulder harness should never have more than 3-5 pounds of load on each strap…enough to stabilize the pack while walking, climbing, or twisting between trees on a bushwhack. Taller packs will twist and turn against you, putting additional strain on your chest. A deeper 7-8″ thick pack will change the COG and pull against your chest. Overly tight load lifters will pull weight agaist you shoulders, putting more weight and more pressure on your chest. We all need to breathe. With a 20 pound pack load and a good waist belt, as much as 80-90% of any of my pack load is on my hips. Indeed, my shoulder harness/torso strap is just tight enough to stabilize the pack against the load. Wow! I can breath!
Keep the heaviest items low in your pack. This will move the packs COG closer to the waist belt and reduce the need for loading on the shoulder straps. The next heaviest items should be loaded close to your back. and as low as possible. ready items (lunch, sweaters, jackets) should be placed on top. This also makes them readily available. If your tent is the heaviest single item, it should be placed where? In the pack and on the bottom of course. Or, get a lighter tent, so you can put it next up, in the pack,ready to be used in wet weather. If you have trouble with pack collapse, try rolling it tightly and placing it upright, next to your back. There are tricks you can play with gear to help the pack be more comfortable. But there is no fix for an ill-fitting pack. If you do not have the correct size pack, then all the tricks in the world will not make the pack fit better. I would avoid the weighted bags at REI or EMS when checking the load ballance of a pack. These are usually very dense pushing the weight and COG very low. You would do better to simply take all your gear, and laod it to get a good idea of how the pack will carry. They will not usually complain, but tell them you are looking to buy a new pack. Often they will help!
One of the things I have found confusing is that to determine your “torso size” some manufacturers want you to measure ALONG your spine and some manufacturers instruct you to measure VERTICALLY from the C7 to the Iliac Crest. Measuring along your spine can add as much as 2″.
That is pretty odd. Who asks for this?
Philip,
I thought Gossamer Gear did but looking on their website I could not find any information regarding how to measure your torso so I may be mistaken. Same for MLD. Zpacks’s description could be interpreted as meaning measuring vertically:
“To measure for your torso:
Stand up straight. Measure in a straight line from just below where you want the belt to ride on your body to the top of your shoulder.”
I just watched the REI video you point to for instructions on measuring torso length and they indeed tell you to ”measure along the contours of your back”. The text says to use a flexible tape measure.
I recently went on a practice Duke of Edinburgh expedition for a weekend, my hip strap was around my waist the whole time (25km) and I came back with really bruised hips. Could someone let me know if there’s any padding or anything that I can put on my hips for my next expedition? also, is it supposed to be around the waist or the hips?