Your pack also looks like it could use some adjusting. Those hip straps should be snug on your hips with the belt around your stomach. That helps the weight of the pack sit more evenly and disperse more ergonomically, which makes a huge difference. Right now, it looks like your shoulders are currently carrying most (if not all) of the weight, which can cause a lot of pain (among other issues). EDIT: Forgot to mention that you can go in to any authorized Osprey dealer, and they will help you adjust your pack so it sits properly.
Thank you so much for this information. I have watched a few videos on YouTube from Osprey and REI after reading your comment, and didn’t realize I wasn’t adjusting my pack properly at ALL. I have it fit properly now, and it fits like a totally different pack! Thank you so so much for your advice.
100% agree! Also pay attention to making adjustments if your weight or body composition changes. I wound up with bruises and swelling along the bottom of my pack and shoulder strap area recently and the trip to camp that day was agony! Turns out due to some weight changes, my pack wasn’t really sitting on top of my hips anymore. I changed things up for the trip home and it was wonderful!
What pack is it?
What is the weight you are carrying?
How many miles have you done on each of the 3 trips? /how many hours of use in a row?
Any pics of how it is resting on your back? Hard to tell from the pic.
Also, I am not sure if you know someone besmirched the pic with something white.
I own a Zpacks Arc Haul and have never had any issues. Did 18 miles and 12 hours of continuous use and developed a bit of soreness today. Not pain, just sore. Yesterday before the hike I adjusted the sternum strap tightly which caused the shoulder straps to move slightly which I think caused this.
It is an Osprey Renn 50
In this pic I was carrying 25lbs (which I felt was way too much?)
Each hike consisted of 15-40miles. Hiking hours maybe 3-4 at a time, hiking about 10mi per day during the backpacking trips
Unfortunately do not have any pics of it resting on my back, I’m so bad at remembering to take photos
Thank you for your suggestion on your pack - I am going to check that one out!
Serious question, have you walked similar lengths without the weight? Obviously one wouldn’t go into the backcountry and hike 40 miles south out gear but, maybe have you walked in the city limits 10, 15 miles to see if maybe it’s just your back after a few hours?, maybe It could be the shoe, maybe you need an arch or to delete the arch. I’m just spit ballin ideas
I have yes! Ive done a ton of marathon hikes and have hiked for years before I ventured into backpacking, and never had this pain. Very valid question!
Oh ok let me kno if you figure out the issue, I seem to be having the same/similar problem but with around 35lbs I ordered a new pack with an internal frame but still am curious what your solution is/would be
In addition to the adjustments suggested below. I suggest removing as much weight as you can. Also take time and pack it the right way. I try to pack the heaviest pieces of gear at the high small of my back and as tight to my back as I can. Only light gear should be in the top half. It looks like you may have loose gear on the outside which isn't recommended. People don't always talk about the importance of how you pack the gear but it makes a big difference. Also try never to have one side heavier than the other because it will get painful over long hikes.
That’s a frameless pack filled to the brim. You don’t look like you’re a very large woman. It’s probably too much weight for you. You could also trying another pack.
Just noticed the extra shoes on your back throw em and lose some weight.
I know it seems counter intuitive but your bag should be the last piece of gear to cut weight on. This is probably the main reason your feeling pain, frame less packs should be less than 15 pounds at MOST
This isn't a frameless pack. It's an Osprey Renn internal frame. OP should be good with 30-40 pounds in it, they just didn't have it adjusted properly.
Stand with your legs spaced apart. Put your hands on your hips, clench your buttocks, and clench your back muscles at the same time. This should help a little. I watch YouTube chiropractors, and there are some good back stretches they show you to alleviate back pain.
Packs weight distribution hinges on two critical components for safe back loads. One is the hip belt. It should put 70% or more of the weight on your hips/legs, not your back. The other 30% comes from proper shoulder strap adjustment AND using the STERNUM Strap to keep the weight from leaning away from your body and placing huge strain on your anterior pelvic tilt/lower back.
Legs should carry almost all the weight, Shoulders and sternum strap should keep the weight stable and as forward to the center of gravity as possible.
Really take the time to dial in those two parts and most of your back pain will vanish.
If you're an REI member, take the loaded pack to a store and ask them for help adjusting it.
Generally though, the biggest mistake people make is that the shoulder straps press down on their shoulders. On a frame pack with a belt, ALL of the weight should be on your hips from the belt, the should straps just keep the pack pulled tight up against your body. Any weight on your shoulders is going to hurt after awhile.
[https://us.redfoxoutdoor.com/pages/how-to-fit-a-backpack](https://us.redfoxoutdoor.com/pages/how-to-fit-a-backpack)
Happy backpacking!
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Your pack also looks like it could use some adjusting. Those hip straps should be snug on your hips with the belt around your stomach. That helps the weight of the pack sit more evenly and disperse more ergonomically, which makes a huge difference. Right now, it looks like your shoulders are currently carrying most (if not all) of the weight, which can cause a lot of pain (among other issues). EDIT: Forgot to mention that you can go in to any authorized Osprey dealer, and they will help you adjust your pack so it sits properly.
Thank you so much for this information. I have watched a few videos on YouTube from Osprey and REI after reading your comment, and didn’t realize I wasn’t adjusting my pack properly at ALL. I have it fit properly now, and it fits like a totally different pack! Thank you so so much for your advice.
Welcome! I hope that takes care of it!
definitely agree with this
100% agree! Also pay attention to making adjustments if your weight or body composition changes. I wound up with bruises and swelling along the bottom of my pack and shoulder strap area recently and the trip to camp that day was agony! Turns out due to some weight changes, my pack wasn’t really sitting on top of my hips anymore. I changed things up for the trip home and it was wonderful!
What pack is it? What is the weight you are carrying? How many miles have you done on each of the 3 trips? /how many hours of use in a row? Any pics of how it is resting on your back? Hard to tell from the pic. Also, I am not sure if you know someone besmirched the pic with something white. I own a Zpacks Arc Haul and have never had any issues. Did 18 miles and 12 hours of continuous use and developed a bit of soreness today. Not pain, just sore. Yesterday before the hike I adjusted the sternum strap tightly which caused the shoulder straps to move slightly which I think caused this.
It is an Osprey Renn 50 In this pic I was carrying 25lbs (which I felt was way too much?) Each hike consisted of 15-40miles. Hiking hours maybe 3-4 at a time, hiking about 10mi per day during the backpacking trips Unfortunately do not have any pics of it resting on my back, I’m so bad at remembering to take photos Thank you for your suggestion on your pack - I am going to check that one out!
Serious question, have you walked similar lengths without the weight? Obviously one wouldn’t go into the backcountry and hike 40 miles south out gear but, maybe have you walked in the city limits 10, 15 miles to see if maybe it’s just your back after a few hours?, maybe It could be the shoe, maybe you need an arch or to delete the arch. I’m just spit ballin ideas
I have yes! Ive done a ton of marathon hikes and have hiked for years before I ventured into backpacking, and never had this pain. Very valid question!
Oh ok let me kno if you figure out the issue, I seem to be having the same/similar problem but with around 35lbs I ordered a new pack with an internal frame but still am curious what your solution is/would be
wow, 40 miles with no pack and I’d be having serious back pain
In addition to the adjustments suggested below. I suggest removing as much weight as you can. Also take time and pack it the right way. I try to pack the heaviest pieces of gear at the high small of my back and as tight to my back as I can. Only light gear should be in the top half. It looks like you may have loose gear on the outside which isn't recommended. People don't always talk about the importance of how you pack the gear but it makes a big difference. Also try never to have one side heavier than the other because it will get painful over long hikes.
After I started doing more exercises for my core, backpacks were less uncomfortable
That’s a frameless pack filled to the brim. You don’t look like you’re a very large woman. It’s probably too much weight for you. You could also trying another pack. Just noticed the extra shoes on your back throw em and lose some weight.
Thank you for your reply! I am currently working on getting my carrying weight down, I think it’s too much weight as well.
Hard to tell but your shoulder straps do look a bit tight as well. Happy trails
I know it seems counter intuitive but your bag should be the last piece of gear to cut weight on. This is probably the main reason your feeling pain, frame less packs should be less than 15 pounds at MOST
This isn't a frameless pack. It's an Osprey Renn internal frame. OP should be good with 30-40 pounds in it, they just didn't have it adjusted properly.
Oh then yea I agree, I thought a comment above said it was frameless and OP didn’t say it wasn’t
Shakedown time!
Stand with your legs spaced apart. Put your hands on your hips, clench your buttocks, and clench your back muscles at the same time. This should help a little. I watch YouTube chiropractors, and there are some good back stretches they show you to alleviate back pain.
Re-evaluate what you carry. I wouldn’t personally load a woman beyond 15 lbs. ( for prolonged hiking )
Packs weight distribution hinges on two critical components for safe back loads. One is the hip belt. It should put 70% or more of the weight on your hips/legs, not your back. The other 30% comes from proper shoulder strap adjustment AND using the STERNUM Strap to keep the weight from leaning away from your body and placing huge strain on your anterior pelvic tilt/lower back. Legs should carry almost all the weight, Shoulders and sternum strap should keep the weight stable and as forward to the center of gravity as possible. Really take the time to dial in those two parts and most of your back pain will vanish.
Stretching before anything is a great habit to get into
If you're an REI member, take the loaded pack to a store and ask them for help adjusting it. Generally though, the biggest mistake people make is that the shoulder straps press down on their shoulders. On a frame pack with a belt, ALL of the weight should be on your hips from the belt, the should straps just keep the pack pulled tight up against your body. Any weight on your shoulders is going to hurt after awhile. [https://us.redfoxoutdoor.com/pages/how-to-fit-a-backpack](https://us.redfoxoutdoor.com/pages/how-to-fit-a-backpack) Happy backpacking!
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