How to Choose a Travel Backpack That’s Actually Comfortable to Wear

A travel backpack is your home on your back. But let’s be honest, for many travelers, it ends up being a source of pain. We’ve all seen them—or been them: the traveler hunched over, wincing with every step, straps digging deep into their shoulders. The wrong backpack can ruin a trip faster than a missed flight. It’s not just an accessory; it’s the single most important piece of gear for a minimalist traveler.

The problem is that most people shop for a backpack based on features. They look at the number of pockets, the color, or the USB charging port. But none of that matters if the bag is physically painful to carry. The secret isn’t finding the “best brand,” it’s finding the “best fit” for your body.

After spending the past few years obsessively refining my own one-bag travel setup for Travel with dp, I’ve learned this lesson the hard way. My first few trips were a mess of shoulder pain and backaches. I thought the goal was just to cram everything into a bag. I didn’t realize the bag itself was the problem. My “aha!” moment came when I finally got professionally fitted for a pack. I discovered that my bag didn’t fit my body at all, and I learned the fundamentals of how a pack is supposed to work. This guide is here to help you skip that painful trial-and-error phase.

Why ‘Fit’ is More Important Than ‘Features’

Before we get into straps and measurements, we need to shift our mindset. A great backpack is a weight-transfer system. Its one and only job is to take the weight you’ve packed and move it from your weakest points (your shoulders) to your strongest (your hips).

I learned this firsthand. My first “travel” bag was basically a school bag on steroids. It had every pocket imaginable, but it had no internal frame or structural harness. Carrying 20 pounds in it felt like 40. The entire load hung straight down from my shoulders, and no amount of adjusting the straps helped.

A properly fitted bag does the opposite. A 20-pound load can feel like 10 pounds because your powerful leg and hip muscles are doing the lifting, not your delicate shoulders and trapezius muscles. This is why a $100 bag that fits you is infinitely better than a $400 bag that doesn’t.

The Single Most Important Measurement: Your Torso Length

This is it. If you learn only one thing from this article, let it be this: you must buy a bag that matches your torso length.

This is not your height. You can be 6’2″ with a short torso or 5’5″ with a long one. Your torso length is the specific distance from the base of your neck to the top of your hips. Backpack harness systems are built to match these measurements (e.g., “Small,” “Medium,” “Large,” or adjustable).

If your bag is too long for your torso, the hip belt will hang down around your thighs, making it useless. If the bag is too short, the hip belt will ride up around your stomach, and the entire weight will once again fall onto your shoulders.

How to Measure Your Torso Length at Home

You’ll need a friend and a soft, flexible measuring tape for this. It’s tricky to do on your own.

1. Find Your C7 Vertebra: Tilt your head forward. The most prominent bone that sticks out at the base of your neck is your C7 vertebra. This is your starting point.
2. Find Your Iliac Crest: Place your hands on your “hips,” thumbs pointing backward. Your iliac crest is the very top shelf of your hip bones. Draw an imaginary line between your thumbs across your spine. This is your end point.
3. Measure the Distance: Have your friend measure the straight line down your spine from your C7 vertebra to that imaginary line between your thumbs.

That number, in inches or centimeters, is your torso length. Write it down. This is your “size” when shopping for a backpack. Many quality bags come in different sizes, and this is what they are referring to.

Why This Measurement Changes Everything

Knowing your torso length allows you to buy a bag where the harness system is correctly placed. It ensures:

• The hip belt can sit directly on your iliac crest.
• The shoulder straps will wrap comfortably over your shoulders without a huge gap.
• The load lifters (more on those in a bit) will be at the correct angle to pull the bag in.

This single measurement is the foundation for a comfortable carry. You can find more detailed instructions on this from outdoor gear specialists, like this backpack fitting guide from REI, which is a great resource.

Decoding the Backpack Harness System

The “harness” is the entire collection of straps, padding, and frames that connects the bag to your body. When you’re trying on a bag, this is what you are really testing. Let’s break down the parts.

The Hip Belt: Your Bag’s Real Workhorse

This is the most critical part of the harness. A good hip belt is not just a thin nylon strap; it’s wide, padded, and semi-rigid.

• Its Job: To transfer 80-90% of the backpack’s total weight directly onto your hip bones (your iliac crest).
• How it Works: When you tighten it, it should “cup” your hips snugly. You should feel the weight of the bag lift off your shoulders. If you can’t, the fit is wrong, or the bag isn’t designed for heavy loads.
• My Experience: The difference between a simple webbing strap and a real, structural hip belt is night and day. For any bag over 30L, I personally would not consider one without a load-bearing hip belt.

Shoulder Straps: They’re for Balance, Not Lifting

This is what most people get wrong. Shoulder straps are not meant to hold the full weight of your bag.

• Their Job: To keep the bag stable and close to your back, preventing it from flopping around or falling backward. They should carry only 10-20% of the load.
• How they Work: They should be S-shaped or J-shaped to curve around your chest and armpits without pinching. When you’ve tightened the hip belt, you should be able to slide a finger or two between the top of your shoulder and the strap. If they are digging in, your hip belt is not doing its job.

The Sternum Strap: Your Secret Weapon for Stability

This is the small strap that connects the two shoulder straps across your chest.

• Its Job: It pulls the shoulder straps inward, taking the pressure off your shoulders and armpits. This is a massive boost for comfort and stability.
• How it Works: You should position it about an inch below your collarbones. Tighten it just enough to pull the straps into a comfortable position. It makes a huge difference in how the bag feels when you’re walking.

Load Lifters: The Tiny Straps That Make a Big Difference

These are the small straps on top of your shoulder straps that connect to the top of the bag frame.

• Their Job: To pull the top of the bag closer to your back and prevent it from sagging backward. This keeps the load centered and stable.
• How it Works: After all other straps are tightened, gently pull these. You should see them form roughly a 45-degree angle. If they are horizontal or vertical, the bag’s torso length is wrong for you.

Here’s a quick summary of what each part does. I find thinking about it this way helps when I’m trying a bag on.

The Great Debate: Clamshell vs. Top-Loader

Once you’ve nailed the fit, the next biggest decision is how you access your gear. This choice has a huge impact on your daily travel life.

What is a Clamshell Backpack?

A clamshell backpack has a zipper that runs around three sides, allowing it to open flat like a suitcase.

• Pros:
  • Amazing Access: You can see everything at once. No digging.
  • Easy to Pack: Works perfectly with packing cubes (which we always recommend).
  • Organization: It’s easy to keep your clean and dirty clothes separate and organized.
• Cons:
  • Can be slightly heavier due to the long zipper track.
  • You generally have to lay it flat to open it fully.

What is a Top-Loader Backpack?

This is the traditional hiking backpack style. You access your gear through a hole at the top, often covered by a “brain” (a top pocket) and a drawstring.

• Pros:
  • Often lighter and more streamlined (fewer zippers).
  • Can be “overstuffed” more easily since the top is adjustable.
• Cons:
  • The “Black Hole” Effect: Whatever you need is always at the bottom.
  • Hard to Access: You often have to pull everything out just to find one item.
  • Messy: It’s very difficult to keep organized, even with packing cubes.

The Verdict: For minimalist one-bag travel, I am 100% in the clamshell camp. My first bag was a top-loader, and I spent half my trip digging for a single pair of socks in a dark hostel dorm. Switching to a clamshell was a game-changer. The ability to open my bag, grab exactly what I need, and close it in 30 seconds is essential for a smooth travel experience.

Finding the Sweet Spot: Why 40L is the Magic Number

You’ll see bags ranging from 25L all the way to 70L. For true one-bag travel where you never check your luggage, the 40L size is the sweet spot.

Here’s why:

• Carry-On Compliance: A 40L bag is the maximum size allowed by most (not all, but most) airlines around the world for carry-on. This saves you checked bag fees, an average of 30 minutes per flight, and the stress of lost luggage.
• Comfortable Weight: When packed, a 40L bag will weigh between 15-25 pounds. This is a manageable weight for most people to carry comfortably from the train station to the hotel.
• Forces Minimalist Thinking: A larger 55L or 60L bag is not only too big to carry on, but it’s a temptation to overpack. The slightly larger size encourages you to add “just in case” items, and the bag’s weight can quickly become unbearable. A 40L bag forces you to be intentional and pack only what you need.

How to ‘Try On’ a Backpack in the Store

You wouldn’t buy shoes without trying them on, right? Don’t buy a backpack online unless you are 100% sure of your torso size and the bag’s fit. Go to a store.

Here is the 6-step process to do it right:

1. Ask for Help: Find a staff member who knows how to fit packs. Tell them your torso measurement.
2. Add Weight: Never try on an empty bag. It will feel great, but it’s a lie. Ask the staff for 15-20 pounds of “weight bags” or “bean bags” to stuff inside. This simulates a real travel load.
3. Loosen All Straps: Before you put it on, loosen every single strap: hip belt, shoulders, load lifters, and sternum strap.
4. Put it On and Start with the Hips: This is the most important part. The correct tightening order is:
   • 1. The Hip Belt: Settle the bag on your back so the hip belt is centered on your hip bones. Tighten it first. It should be snug. You should feel the weight transfer from your shoulders to your hips immediately.
   • 2. The Shoulder Straps: Pull down and back on the shoulder straps. Tighten them just until they are flush with your shoulders. Do not over-tighten!
   • 3. The Load Lifters: Gently pull the load lifters (top straps) to pull the bag closer to your back.
   • 4. The Sternum Strap: Clip and tighten the chest strap until the shoulder straps are in a comfortable position.
5. Walk Around: Don’t just stand there. Walk around the store for at least 10-15 minutes. Go up and down stairs if they have them. Lean forward. Twist.
6. Check for Gaps and Pinching:
   • Is there a large gap between your shoulders and the straps? The torso length is too long.
   • Is the hip belt on your stomach? The torso length is too short.
   • Is anything pinching your neck or armpits? The fit is wrong.

A good bag will feel like it’s “hugging” you. It moves with you, not against you.

Frequently Asked Questions (FAQs)

Can I just use a hiking backpack for travel?

You can, but they often have trade-offs. Hiking bags are built for comfort (which is great!) but often lack clamshell openings. They are almost all top-loaders. They also tend to have a lot of external straps and cords that can get snagged in airport conveyor belts or overhead bins.

What’s the difference between a women’s-specific and a men’s/unisex bag?

It’s all about anatomy. Women’s-specific bags generally have:

• Shorter torso lengths.
• S-curved shoulder straps to better fit around the chest.
• Angled hip belts that are canted to fit more comfortably on wider hip bones.This isn’t a hard rule—the best bag is the one that fits your body, regardless of the label.

Is a padded hip belt really necessary for a 40L bag?

In my opinion, yes. Once you pack a 40L bag for a week or two, it’s going to be heavy. A simple 1-inch webbing strap (like on a school bag) will do nothing but cut into your waist. A real, structural hip belt is what makes carrying that weight possible and comfortable.

Are rolling backpacks a good idea?

They solve the “carrying” problem but create new ones. The wheels and handle add a lot of weight and take up valuable packing space. They are also useless on cobblestones, stairs, and crowded sidewalks. For minimalist, flexible travel, I believe a backpack is far superior.

Conclusion: Your Bag is Your Freedom

Choosing the right backpack isn’t just about avoiding pain; it’s about gaining freedom. The right bag becomes an extension of your body, allowing you to walk further, say “yes” to the spontaneous detour, and navigate a new city without being miserable.

Don’t rush this decision. Focus on fit above all else. Measure your torso, test the harness system with weight, and choose a bag that works for you. Your shoulders, your back, and your future travels will thank you for it.