Heavy Backpack making shoulders ache.......?

Its all about how your backpack is ajusted. There are many ways this can be done that I am sure will help with your problem %100. First does your pack have an internal frame this will probaly be made up of 2 aluminum bars inside sleeves on the inside of the pack. They can be removed and shaped to the curve of your back. Please make sure to get someone who knows how to do this. then they can be slid back in and will shape the pack to your specific curve. Also there should be ajustments for the shoulder staps to make the harness smaller or longer for tall people. A good way to check this is put the pack on and make sure to do up the hip belt nice and tight but not constriting. The shoulder straps should fall around your shoulder not make a V when you tighten them up. remember you do not want to tighten the shoulder straps to tight as all that will happen then is you will pull the weight off your hips and be in pain shortly. When used properly the shoulder straps should only be to pull the weight closer to your back. And the sternum strap which is that small one should only be used to keep the shoulder straps from wanting to slide outward off your arms. Another problem is you have to try to keep the bulk of your weight close to your back none of hanging the heavy s__t off the back. ( this is wrong wrong wrong ) I am sure this will help you as it makes ALL the difference in the world wearing a properly adjusted backpack. I hope this helps and any other questons can be answered threw this site www.wix.com/liveonthewildside/campbellri...

Hey Forrest Gump. I know this doesn't quite answer the question, but by far the best way to reduce the pain is to lighten the load. Lay out your 45 pounds of gear, and organise it into two piles: essentials (food, clothing, etc.) and non-essentials (books, camera, etc). Re-pack all the essentials and then perhaps allow yourself just a couple of the non-essentials. Another way to do this may be to invest in some lightweight gear. Hope this helps!

It depends on the quality of your backpack and if it's the proper size for you. If it is, then you want to adjust the shoulder straps high enough that the strap doesn't even really touch the top of your shoulder. My shoulder straps simply press on the front part of my shoulders/chest with no weight on the top. All of the weight is on my hip pads. The shoulder straps just keep it tight to my body.

Around 75% of the weight in your backpack should go on your hips, the other 25% should be on your shoulders. 45 pounds is a lot to carry, and even when you're fit it can still be a challenge, especially on a 100 mile hike. I suggest leaving a few of your things at home to lessen the weight. Backpacking isn't much fun when you're carrying too much stuff. Hope this helps! Vree

Hi again, That 45lbs is a bit heavy for the trip you have in mind. The pack should be a good basic fit for you and suit your back length. If it doesn't fit the straps won't be working in your favour to distribute how the load is taken and how stable the pack is. Most of the weight is carried on the hips but if the pack can't be properly adjusted to fit you it won't work that way. Adjust the straps all over till you get the best compromise when it's got a load in it and if it's still no good you unfortunately just have the wrong pack. You can make padding for the shoulders by taping thick strips of foam onto the straps. The thick dense rubbery type of foam can also lift the pack a bit which also lifts the hip and chest belts. It still has to be stable though. Constantly shifting weight is a common cause of soreness and discomfort and it can put a lot of pressure on the back and shoulder muscles. Then small muscles get pulled and strained and you finish up with a big problem. There are 640 muscles in the body (639 in some references), and 77 in the back in three layers, superficial, intermediate and deep.They all have to work together. Try jogging slowly for a hundred yards with the pack on. You'll feel if the weight is stable and if there is any rubbing from the straps. You need to rest your shoulders for a while. They won't heel without rest. You'll want to be fit when you start the hike, not already suffering. Have a rest and then start again, maybe with some of the 45lbs gone. You can get various muscle relaxants and linaments from your local chemist or from Boots. Be careful how you use them. Ibuprofen is an anti-imflammatry drug and is a useful one to take with you to combat soreness and aches but follow the dosage carefully. It will help with your shoulder problem taken as tablets or as a locally applied cream. Still get out walking though. It'll feel like luxury without a load, haha, and you'll get some faster walking done than you're used to doing by carrying a pack and maybe do a bit of jogging too. It all helps the type of fitness you build up in your legs. Muscle fibres are not all the same and both fast and slow fibres need to be developed for walking though you'll be mostly using the slow fibres. Fast fibres are still used however and sometimes a quick movement is required, for example to maintain balance if you slip off the edge of a slippery rock. That sudden speed for a second can pull a muscle easily if there are not enough fast fibres available to do the job especially if you have that 45lb on your back. All of us on the team I mentioned in another answer were runners, entering events in either cross country running or orienteering although the event mentioned was a competitive walking event with no running involved. Take it easy on the trail. Pace it for comfort if it isn't a competitive walk with imposed schedules of time and distance. A pleasure walk should be a time of pleasure, not misery. Best of luck and hope you're fit for that good journey. It's one to enjoy, not suffer over. Have fun.