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Post by stealthytomato on Mar 4, 2017 15:31:48 GMT -8
I have found that when I wear a pack weighing about 25 lbs or more and end up with fantastic neck pain. As I'm still newish to backpacking in my middle age I'm not certain what the issue is. I realize it could be a number of things but thought I'd ask anyway.
It might be my trapezius - it feels like a red hot poker at the base of my neck and very upper back. I don't know if it's a poorly balanced pack, bad posture or just being out of shape. My neck is generally pretty stiff these days.
Of all the pains one gets while backpacking, this one is the deal breaker for me it gets so painful. Almost to the point of spasm.
My last day hike I tried to be sure and take breaks, roll my head back and forth to loosen my neck and it helped a little. Also I make sure to not extend my head to far forward and down (tech neck) by tucking my chin back and down (give yourself a double chin). That helps a bit too but i need to know what I'm doing wrong to cause the pain in the first place.
I'm aware it could be as complicated as a decade worth of bad posture to as simple as lack of stretching.
Anyone else have similar pain?
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BigLoad
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Post by BigLoad on Mar 4, 2017 16:13:32 GMT -8
You're almost surely carrying too much of the weight on your shoulder straps and not enough on your hips. Besides that, your shoulder straps may be sitting too far in toward your neck.
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zeke
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Post by zeke on Mar 4, 2017 16:34:14 GMT -8
^What he said. at the top of your shoulder, the straps should have about 2 fingers worth of gap between them and your shoulders. Shoulder straps are for keeping the pack from falling backwards, not to carry any of the weight. All of that should be on your hips.
Try it this way. Bend at the waist, with all of the straps loose. Tighten the waist strap. Stand up and snug the shoulder straps only so far as the gap is still 2 fingers width. Then, tighten the sternum strap to keep the shoulder straps close enough together that they won't fall off your shoulders. Make sure the load lifters are close to a 45° angle from the top of the shoulder strap to their pack attachment point.
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Deleted
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Post by Deleted on Mar 4, 2017 18:00:15 GMT -8
stealthytomatoSilly question but are you using the sternum strap? Many years ago, a common issue that backpackers had was neck/shoulder pains. I think it was Dana Desings put a group of people in a room and had them stand aroud an socialize for several hours while they were watched and recorded. It was discovered that the pack wearers would shrug and that this shruging caused neck and shoulder pains and thus the sternum strap was invented. If you do not have a sternum strap get one. If you do have one try different adjustment points with it. The pack testers did not realize that they were doing a shrug.
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Post by stealthytomato on Mar 5, 2017 7:04:54 GMT -8
Great advice guys! Yes, I do use the sternum strap but they may very well be too tight (been wearing several packs). And I know last summer I was carrying a very heavy load - too much of it on my shoulders. WOnderful! If this downpour lets up I'll test it out today  |
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Post by stealthytomato on May 11, 2017 6:49:13 GMT -8
So I've tried everything and this pain still persists. No sternum strap (in fact it broke), waist belt cinched as tight as I can get it. I am going to try another pack to see what happens but I'm definitely going to get this sucker fitted properly. It's due for a new hip belt anyway.
I will also work on strengthening my upper body more. Been a little lazy about that.
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Post by Dave Ayers on May 11, 2017 12:46:13 GMT -8
Sounds like possible ligament strains. I suffered from neck problems for some years, partly brought on by an exuberant youngster who liked to jump, grab, and hang. So glad to have overcome them.
To the pack fit suggestions from others above, I'll add a three things. First, you should have shoulder strap stabilizers (AKA load lifters) properly tensioned. This is addressed on the various pack fitting web sites (REI, etc.). Second, if feasible, shift weight to the front side of the body. For example, put a few items in shoulder strap and hip belt pouches, like camera, sunblock, etc. This helps one attain a more neutral (upright) position vs. the bent forward frightmare. Even a couple pounds moved from the back to the front helps some. Third, put as much weight in the pack as you can close to your back/body. Avoid having stuff hanging off the back of the pack further from the body, especially heavy items.
I suggest three additional things to do, each of which helped me to overcome the problem. Consider having someone skilled in the art, such as a good personal trainer, PT, or OT evaluate your body position and posture. They should evaluate you during both your walking/hiking gait and your usual work positions. Second, do neck stretches at least twice per week. Third, do neck exercises at least twice per week. Both the stretches and exercises should become part of your lifelong fitness routine. One example is doing moderate speed head nods (full range of motion) with gentle hand pressure on the forehead and then again with hand pressure on the back of the head. Various head/neck exercises can be found in a web search or recommended by a good personal trainer, PT, or OT.
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Post by rwtb123 on May 11, 2017 21:56:59 GMT -8
I would add,you should consider doing day/training hikes starting with a lightly loaded pack and gradually increasing the weight,distance and exposure to the elements.Backpacking is strength training but only if done gradually ,to avoid over-stresses and strains, while allowing the body to adapt and grow stronger.Backpacker has done some recent articles on training for backpacking if you need motivation.In this manner you should be prepared to handle whatever nature throws at you and it can be cruel at times particularly to the lazy and unprepared...
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desert dweller
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Post by desert dweller on May 12, 2017 9:03:58 GMT -8
Something to think about. You may want to try out an external frame pack. The way they fit is fundamentally different than an internal one. Try renting one or maybe take advantage of the REI return policy if you're not happy.
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ErnieW
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Post by ErnieW on May 14, 2017 16:54:03 GMT -8
I tend to agree that likely you may have a more fundamental physiological issue but I have seen people have these issues from too tight shoulder straps.
When I put my pack on I actually pull my shoulder straps very tight taking the weight off the waist belt. This allows me to get my waist belt positioned and tightened properly. Then I let the shoulder straps go way loose and let the full weight of the pack settle onto the waist belt. I pull the pack in to my back by tightening the shoulder straps, gently tighten the over the shoulder straps and tighten the sternum strap.
Sorry if this is too much detail but can you let the shoulders straps loose and have the waist belt carry the load? I have a friend that basically has no hips and cannot do this and does have neck and shoulder issues with a heavier pack.
Also how tight are you doing your over the shoulder straps?
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Post by stealthytomato on Jun 2, 2017 5:49:02 GMT -8
I have been playing with all the adjustments on the pack and I'm coming to the realization that this pack just doesn't fit. I used another pack, my mother's old Kelty, which only has 2 adjustments - hip and shoulder. While I still develop the neck pain after about 8 miles it's incredible how comfortable that pack feels on my back.
I have also finally noticed the correlation between my computer use and the neck pain. I have been using my laptop literally in my lap. After two days of my neck bent down (tech neck!) it only takes a few miles with a pack for the pain to surface. Now that I am aware of it I can ensure I'm working with proper posture.
Combined with lots of neck stretches, I am finally getting somewhere!
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rebeccad
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Post by rebeccad on Jun 2, 2017 8:57:24 GMT -8
I have also finally noticed the correlation between my computer use and the neck pain. I have been using my laptop literally in my lap. After two days of my neck bent down (tech neck!) it only takes a few miles with a pack for the pain to surface. Now that I am aware of it I can ensure I'm working with proper posture. Good insight. You make me wonder how much of my problem with nerve pain and biking has deeper roots in my crappy posture (at the computer and elsewhere). |
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echo
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Post by echo on Jun 2, 2017 17:23:59 GMT -8
Re the computer issue, my husband had been running to deliver pizza about thirty years ago, and slammed his forehead into a low overhanging porch roof. Months of chiropractic and physical therapy for the jammed neck, and the one thing that still helps to this day is effective after extended computer time too, use a bath towel, rolled up, under your neck and lie on your back with no pillow. It help open up the natural curve of the neck and he swears by it.
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Post by catonsvillebill on Jun 12, 2017 7:38:44 GMT -8
Can neck pain come from looking down while hiking? I think I am wearing my pack the right way, ( Maybe) but as I hike I look down all the time. At the end of a hike my neck hurts, but after taking the pack off & getting in the car the stiffness and/or pain seems to go away.
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Post by Dave Ayers on Jun 12, 2017 15:37:25 GMT -8
Sure can, though to me it's usually more of an ache than what I would call pain.
Most folks think to stretch periodically to help. But most stretch in the opposite direction of what helps the most. For the head bent down, they will move and stretch the head up and back. What you really want to do is stretch the muscles in your upper back that are holding your head when you are looking down. Do this by bending the head forward and down as far as you can and holding that for 15 seconds once in a while. Consider distance (marathon) speedskating as an example. Skaters stay bent forward for an hour or more to keep aerodynamic. The speedskater stretches by doing toe touches, not by straightening and hyperextending the back.
You may also want to think a bit about why you are looking down so much. There are many balance/coordination exercises that can give you more confidence in your walking to enable you to look around more and enjoy the scenery and also reduce your fall risk. Good personal trainers can help with that.
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