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If it is causing back strain and you are only wearing it around the house then something is not right. I don't like to keep pushing these because they are expensive, but if your back really is a problem then this may be the answer : http://www.aarnpacks.com
The alternative may be to consider getting your pack carried.
Hi, @Annie G -
I cannot disagree with the good advice provided by @Arn and @Kanga. However, they have a ton of experience and just might have forgotten more about pack adjustment than some of us will ever learn!
Try this:
1) Empty the pack.
2) Put the pack on and adjust the hip belt to ride just at or slightly over the hips. Adjust the hip belt for a snug fit but leave the shoulder and compression straps slightly loose.
3) Take the pack off and re-fill it as you expect to carry it but (and differing with @Arn) put the heaviest items centered and closest to your spine! That is the way the packs were designed. see this link:
http://www.ospreypacks.com/en/web/how_to_pack_your_pack
4) Put the pack back on, fasten the hip belt, then adjust the shoulder straps. There is no need to over-tighten. When, as @Arn noted, you have them comfortably snug but can yet easily slide a finger under them, go ahead and fasten the chest strap.
5) Now go look at yourself in a mirror and see if the pack's top is level across your shoulders. Assuming your shoulders are normally the same height from the ground, you should work with the straps to get that line level.
6) After that, then you can use the compression straps to tighten the pack contents. This makes the load more compact and easier on the back.
(I see that @nomadpeah just weighed in with similar advice.)
Do not under-estimate the impact of being even an inch off-level. The leverage can create significant forces which will result in pain, usually in the upper back.
If this does not solve the problem then forwarding your pack is probably the best bet. And, if you are having pain in your lower back, I would suggest forwarding your pack anyway.
Buen Camino!
B
One additional point to remember that's seldom mentioned...make sure that the waist belt has plenty of room to adjust. Nearly everyone loses at least some weight on the Camino, myself included. As I kept tightening my waist belt, I soon realized that it had gone as far as it would go, which meant that it slipped down over my hips and placed more weight on my shoulders. I was able to compensate somewhat by duct-taping a spare pair of socks on the inside of the waist belt, but that did not completely solve the problem (however, it did make for some interesting conversations).
Annie, I also experience pain in my upper back. Tried several packs and settled on the Ospray Manta 36, mainly for its hydration sleeve. While the pack was comfortable to carry, i would still get upper back pain that gets progressively worse. I started shipping my pack ahead and carry only a day pack. The back pain is considerably less and does not affect my walking. I concluded that the strain is due to poor posture and a weaker upper spine area due to my heavy torso/belly weight. So, if the pain persists be prepared to transport your pack and get a day pack to carry some water/food etc.I'll be 69 when I walk the Camino in June/July 2016. I'm moderately fit but have some degenerative changes in my back common for my age. Have tried on many, many packs and finally settled on a man's Osprey Strattos 36 as the torso length seems quite comfortable for me. It rests nicely on my hips. After wearing it around the house, weighted with 10%, I am experiencing some strain in my upper back. The upper compression straps are cinched down as far as they can go and I still see a little gap between my shoulders and the pack. Not sure if this is the fault of the fit or of my decrepit back! Or that I'm not as fit as I think I am...
Annie, I also experience pain in my upper back. Tried several packs and settled on the Ospray Manta 36, mainly for its hydration sleeve. While the pack was comfortable to carry, i would still get upper back pain that gets progressively worse. I started shipping my pack ahead and carry only a day pack. The back pain is considerably less and does not affect my walking. I concluded that the strain is due to poor posture and a weaker upper spine area due to my heavy torso/belly weight. So, if the pain persists be prepared to transport your pack and get a day pack to carry some water/food etc.
Strengthening exercise yes. I see you also have ample time to prepare. Why not carry the pack in your training walks and test your back. Assuming you are going to do the entire Camino, this would be a long walk. On the days that you don't feel like carrying your pack, one can just leave the pack at the alberque/hostel with a tag of your next destination and go. The backpack transport is that organized on the Frances. You will come to know many people begin to do this and enjoy a more relaxed walk. There are so many villages and albergues in close proximity on the Frances, it is not that difficult to plan out your walk on some difficult days.Thanks for the recommendation. I hope not to use pack transport as I want a little more flexibility in when and where to spend the night. My posture isn't bad and I don't have a heavy torso but do have degenerative joint disease in my spine that is stable according to a recent x-ray. Maybe I just need strengthening exercises for upper back/shoulders. Go figure.
Strengthening exercise yes. I see you also have ample time to prepare. Why not carry the pack in your training walks and test your back. Assuming you are going to do the entire Camino, this would be a long walk. On the days that you don't feel like carrying your pack, one can just leave the pack at the alberque/hostel with a tag of your next destination and go. The backpack transport is that organized on the Frances. You will come to know many people begin to do this and enjoy a more relaxed walk. There are so many villages and albergues in close proximity on the Frances, it is not that difficult to plan out your walk on some difficult days.
Hi Annie. Here are two thoughts. 1. Did you try the womens Sirrus version of the Stratos? That is what I carried and it worked great for me. 2. For about 3 months before my Camino last fall, I went to the gym 3 - 4 times per week and worked on upper body strength (back, chest, shoulders, abs etc.) I also trained for about a month with the pack nearly full. I think this really helped strengthen my back
which gave me no problems on my 37 day Camino.
Have you tried a women's fit pack. The shoulder straps are fitted differently.I'll be 69 when I walk the Camino in June/July 2016. I'm moderately fit but have some degenerative changes in my back common for my age. Have tried on many, many packs and finally settled on a man's Osprey Strattos 36 as the torso length seems quite comfortable for me. It rests nicely on my hips. After wearing it around the house, weighted with 10%, I am experiencing some strain in my upper back. The upper compression straps are cinched down as far as they can go and I still see a little gap between my shoulders and the pack. Not sure if this is the fault of the fit or of my decrepit back! Or that I'm not as fit as I think I am...
I too am a slave to REI!! They did not stock any packs that fit me as well (due to my 15" torso length) as the Mammut Crea Light that I walked my camino with. What they didn't mind at all was, they allowed me to bring in my Mammut - purchased elsewhere (plus all the camino kit items that over the years I've bought from REI) to see if I had it adjusted correctly. I was very very close!!!Have to admit that I am a slave to REI because of their stellar policy.
60L too big for 'carry on'? Don't want to check pack to fly from US.I had a rucksack that I considered too heavy/large 60L so bought a lighter/smaller one....which seemed fine, packed and worn round house for hours on end.....but gave me the most awful aching shoulders imaginably after an hour walking outside....have now gone back to my original one....preened a bit more off weight of clothes to offset heavier sack and it is brilliant... no aches anywhere
Luckily not having to travel so far....it's practically empty.....but comfortable ....my shoulders are my weak point60L too big for 'carry on'? Don't want to check pack to fly from US.
I am the same age and have similar degenerative back problems. Just a suggestion - try repacking your pack as you may have the weight distributed incorrectly. (I also worried about the gap between my shoulders and the pack, but it didn't cause any problem once I had the weight distributed better).
Really? I was always told the opposite. Why would want heavy things on the top? Wouldn't that increase pulling at the shoulder level?Pack lightest toward the bottom of your pack gradually topping off with heavier items.
Kanga, I have a question about the Aarn Packs: what happens to us ladies who are not built like young boys in the front? Those smaller bags that go in the front make me wonder ....I don't like to keep pushing these because they are expensive, but if your back really is a problem then this may be the answer : http://www.aarnpacks.com
Great video. Backpacks can be intimidating with all their straps. Learned about the lifters. Thanks for posting the link.Here is a good video form REI http://www.rei.com/learn/expert-advice/backpacks-adjusting-fit.html
5) Now go look at yourself in a mirror and see if the pack's top is level across your shoulders. Assuming your shoulders are normally the same height from the ground, you should work with the straps to get that line level.
6) After that, then you can use the compression straps to tighten the pack contents. This makes the load more compact and easier on the back.
Annie, the good news is that voltaren is available over the counter in Spain. I suffer from a lombar issue, and Bextra was my saviour, until it was pulled from the market. On Camino I will use voltaren as a profilactic: 1 a day (they have slow release mostly) and then a third of a cyclobenzaprime muscle relaxant at night. And do consider having your back shipped, at least for the more challenging stages.Nice to know that someone with a back like mine actually made it. You don't happen to have my knees as well, do you?
Pending Kanga's reply, Anemone, I asked a similar question as I'm very interested in the Aarn pack & Kanga replied. Apparently there's a metal bar in each front bag which can be bent to accommodate your chest shape (& allow air to circulate). Even for men, these bars are important (for air circulation), seemingly one person removed them thinking to save on weight & he suffered from sweating etc. Also you can use the front bag for a day pack in the evening, again info from Kanga. I'm hoping to buy an Aarn pack for my first Camino when I'm next back in Europe on R&R.Kanga, I have a question about the Aarn Packs: what happens to us ladies who are not built like young boys in the front? Those smaller bags that go in the front make me wonder ....
Kanga, I have a question about the Aarn Packs: what happens to us ladies who are not built like young boys in the front? Those smaller bags that go in the front make me wonder ....
Pending Kanga's reply, Anemone, I asked a similar question as I'm very interested in the Aarn pack & Kanga replied. Apparently there's a metal bar in each front bag which can be bent to accommodate your chest shape (& allow air to circulate). Even for men, these bars are important (for air circulation), seemingly one person removed them thinking to save on weight & he suffered from sweating etc. Also you can use the front bag for a day pack in the evening, again info from Kanga. I'm hoping to buy an Aarn pack for my first Camino when I'm next back in Europe on R&R.
Suzanne
@Anemone del Camino, this is a good question. The way I look at this problem is this. Your pack alters your centre of gravity, moving it slightly further back, and depending on how you have packed it, a little or a lot further up your body. You will adjust for this by bending forward enough so that the new centre of gravity for your body and pack combined is back above your feet. For the same amount of horizontal displacement of the centre of gravity, the higher the new centre of gravity is, the less you have to bend forward to return to your equilibrium point. To achieve this, pack heavier things higher in the pack.Really? I was always told the opposite. Why would want heavy things on the top? Wouldn't that increase pulling at the shoulder level?
You are 100% right. At the time I wrote this, I may not have beenReally? I was always told the opposite. Why would want heavy things on the top? Wouldn't that increase pulling at the shoulder level?
Thank you for that explanation. I would love to see a profile picture of this. Also, do you happen to know how all the parts stay together for example for when you check your bag on a flight?Pending Kanga's reply, Anemone, I asked a similar question as I'm very interested in the Aarn pack & Kanga replied. Apparently there's a metal bar in each front bag which can be bent to accommodate your chest shape (& allow air to circulate). Even for men, these bars are important (for air circulation), seemingly one person removed them thinking to save on weight & he suffered from sweating etc. Also you can use the front bag for a day pack in the evening, again info from Kanga. I'm hoping to buy an Aarn pack for my first Camino when I'm next back in Europe on R&R.
Suzanne
Can you get Voltaren in the US or do I need to trek to Canada? I'd like to try it out now.Annie, the good news is that voltaren is available over the counter in Spain. I suffer from a lombar issue, and Bextra was my saviour, until it was pulled from the market. On Camino I will use voltaren as a profilactic: 1 a day (they have slow release mostly) and then a third of a cyclobenzaprime muscle relaxant at night. And do consider having your back shipped, at least for the more challenging stages.
Have been taking an "Ai Chi" class for core strength. For those of you who have no idea what that is, it's like Tai chi but is done in a pool, preferably warm salt water. Resistance strengthening, core and balance training. And feels great on the old joints.Hi @Annie G , to answer your question of 'just how is a well-fitted backpack supposed to feel?' - my Deuter pack feels as though it was made for me and I have no discomfort when I carry 8-9kgs of carefully packed gear.
It didn't always feel like that - and it doesn't feel that way when I carry extra weight. All the great advice re. packing and straps should help you decide if you have bought the right pack.
I also recommend working on your core strength before you go as this will help you with all aspects of hiking and carrying a backpack.
Thanks @nomadpeah for sharing the REI video - it's really helpful.
Buen Camino!
Nuala
My guess is that it must ba available around the globe. Generic name is "Diclofenac". It comes in regular and slow-release. It does not cause me any stomach problems, but have heard others have problems with it. It also comes in a gel or cream. I'm sure you have seen the TV adds on the TV, I think it's called Emugel and the concentration is 1%. My compound pharmacists makes it as well, but at 2%. I have never felt the relief from the cream or gel, so I chose to stick to pills.Can you get Voltaren in the US or do I need to trek to Canada? I'd like to try it out now.
@Anemone del Camino, this is a good question. The way I look at this problem is this. Your pack alters your centre of gravity, moving it slightly further back, and depending on how you have packed it, a little or a lot further up your body. You will adjust for this by bending forward enough so that the new centre of gravity for your body and pack combined is back above your feet. For the same amount of horizontal displacement of the centre of gravity, the higher the new centre of gravity is, the less you have to bend forward to return to your equilibrium point. To achieve this, pack heavier things higher in the pack.
This gets us to the issue you raise, that is the amount of leverage the pack is causing on your shoulders, ie pulling back on the shoulder straps. The fulcrum point for this leverage is where the pack sits on your hips Here we are only worried about where the centre of gravity of the pack is positioned in relation to that point. To minimise the leverage at the shoulders, one must minimise or eliminate the horizontal distance the centre of gravity is from that fulcrum, ie one wants the centre of gravity to be as close as possible to the back of the pack, or as close as possible to your body.
In combination, this leads to the advice to pack heavier things high and close to the back of the pack (and close to your body).
I would pass on the waist pack. All you risk with it is forgetting it someone where your essentials. Brought something similar to one of those on my first walk, thinking it would be handy to have camera, cards, lip balm on hand. I now shove all that in my various pockets.Which brings me to the question of waist packs: how do they figure into the total weight and weight distribution.? I am assuming that their weight should be included into the 10% rule but just how much should be maximized off the front of the body? Perhaps Aarn packs have this all figured out. Or maybe waist packs are not a good idea?
@Annie G, I normally try not to get too exercised over the so-called '10% rule'. The advice to pack light is sound. Any suggestion that there is some arbitrary 10% limit is just superstitious nonsense - untraceable to any authoritative source, a mere magic number. I think it might work as a reasonable target for a summer camino, but should treated with caution otherwise.Which brings me to the question of waist packs: how do they figure into the total weight and weight distribution.? I am assuming that their weight should be included into the 10% rule but just how much should be maximized off the front of the body? Perhaps Aarn packs have this all figured out. Or maybe waist packs are not a good idea?
@Arn and @Anemone del Camino, thank you for prompting me to think about this again.You are 100% right. At the time I wrote this, I may not have beenHere is a great link that makes packing easy to understand.
http://www.rei.com/learn/expert-advice/loading-backpack.html
Thanks for getting me back on track.
@Anemone del Camino, do not fret! I have been out walking most of the morning, having a lovely chat with a Kiwi woman now living in Australia who is walking the CF later this year. @biarritzdon, if you see this, she is flying into your hometown. I will PM you with some questions she asked.Dougfitz, you poor man, have you been wrestling with this issue all day? I have to admit, I did wonder about the 'heavy close to the back' theory this morning. When I used to drag my large hanging toiletry bag that's were it would go, by default, but if not carrying that item, what else is there that is heavy and could go along the back?
Water is probably the most obvious item in a pack set up for the Camino, and if you are using a bladder, having that in a sleeve at the back of the pack is good. These have been around for some time, but more recently, have been augmented by various clips or fasteners that stop the bladder falling to the bottom of the pack.When I used to drag my large hanging toiletry bag that's were it would go, by default, but if not carrying that item, what else is there that is heavy and could go along the back?
Corkscrew?? And enough money for the next coffee or meal! There isn't much that needs to be close once one is walking.Key "easy access"things in Pack:
Dry socks, ibuprofen/naproxen, anti-chafe stick, bandages, second skin, poncho/windbreaker (depending on WX projection), sandels, chorizo/hard cheese snack.
What else would you add?
Nah, the money goes in the cargo pockets ;0)Corkscrew?? And enough money for the next coffee or meal! There isn't much that needs to be close once one is walking.
Thanks for this link. I have not seen this type of pack before. It makes perfect sense. Has anyone walked the way with it? What did you experience?If it is causing back strain and you are only wearing it around the house then something is not right. I don't like to keep pushing these because they are expensive, but if your back really is a problem then this may be the answer : http://www.aarnpacks.com
The alternative may be to consider getting your pack carried.
This will bring out the Aarn aficionados! Every report on it here by forum members who have used it is highly favourable. I have borrowed one, and other than much more complicated harness arrangements, it seems looks like it will deliver on its promises. I have spoken to one bush-walker who has been using an Aarn pack, and her only caution was too take care when buying it to get it fitted properly, and her hint was to make sure that the sales staff showed you exactly how to make each of the adjustments on the pack needed to ensure that the load is off your shoulders.Thanks for this link. I have not seen this type of pack before. It makes perfect sense. Has anyone walked the way with it? What did you experience?
I'm doing the Camino in June/July. Would the Aarn pack be too hot?This will bring out the Aarn aficionados! Every report on it here by forum members who have used it is highly favourable. I have borrowed one, and other than much more complicated harness arrangements, it seems looks like it will deliver on its promises. I have spoken to one bush-walker who has been using an Aarn pack, and her only caution was too take care when buying it to get it fitted properly, and her hint was to make sure that the sales staff showed you exactly how to make each of the adjustments on the pack needed to ensure that the load is off your shoulders.
Thanks for this link. I have not seen this type of pack before. It makes perfect sense. Has anyone walked the way with it? What did you experience?
I've used Aarn packs on 6 caminos, including from SJPDP to SDC in hot weather - mid June to end July - and am convinced they are the best. The rods in the front pockets are shaped (you can reshape to fit) to hold them away from the body for cooling and the back has a mesh trampoline. You need the right size (measure your back length according to the instructions on the Aarn website) and you need to understand all the straps and what they do. It takes a bit of commitment (videos on YouTube) but once fitted properly you forget it's on - except for the convenience of having water, camera, wallet etc at hand in front pockets.I'm doing the Camino in June/July. Would the Aarn pack be too hot?
Just occurred to me: could this pack be taken as 'carry on' from US?I've used Aarn packs on 6 caminos, including from SJPDP to SDC in hot weather - mid June to end July - and am convinced they are the best. The rods in the front pockets are shaped (you can reshape to fit) to hold them away from the body for cooling and the back has a mesh trampoline. You need the right size (measure your back length according to the instructions on the Aarn website) and you need to understand all the straps and what they do. It takes a bit of commitment (videos on YouTube) but once fitted properly you forget it's on - except for the convenience of having water, camera, wallet etc at hand in front pockets.
And just to assure everyone I have no connection whatsoever to the company.
I'm doing the Camino in June/July. Would the Aarn pack be too hot?
When we decided to walk the Camino, we purchased our backpacks from REI and they made sure they actually fit our bodies. After our fitting, they packed them with the weight we planned to carry and had us spend some time walking around the store. This fitting saved me on our walk because the backpack actually felt as if it was part of me and even though I also have back issues, I finished the walk (775 Km) with no problems.I'll be 69 when I walk the Camino in June/July 2016. I'm moderately fit but have some degenerative changes in my back common for my age. Have tried on many, many packs and finally settled on a man's Osprey Strattos 36 as the torso length seems quite comfortable for me. It rests nicely on my hips. After wearing it around the house, weighted with 10%, I am experiencing some strain in my upper back. The upper compression straps are cinched down as far as they can go and I still see a little gap between my shoulders and the pack. Not sure if this is the fault of the fit or of my decrepit back! Or that I'm not as fit as I think I am...
I'll be 69 when I walk the Camino in June/July 2016. I'm moderately fit but have some degenerative changes in my back common for my age. Have tried on many, many packs and finally settled on a man's Osprey Strattos 36 as the torso length seems quite comfortable for me. It rests nicely on my hips. After wearing it around the house, weighted with 10%, I am experiencing some strain in my upper back. The upper compression straps are cinched down as far as they can go and I still see a little gap between my shoulders and the pack. Not sure if this is the fault of the fit or of my decrepit back! Or that I'm not as fit as I think I am...
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