pain in shoulder/arm from backpack?

Hey Linda,

a few things could be going on here. Most likely you tweaked your first rib – you elevate your shoulders against the weight of the pack and carry it like that for a while, it tends to elevate that rib (comes around just under your collarbone). Now, the reason that is a problem is because all of the nerves that comes out of your neck (your brachial plexus) runs across the top of that rib. So if the rib elevates, it puts traction on those nerves and when you move in a certain way, or breathe wrong, or sneeze wrong, or whatever, you put a little stress through the nerve itself.

The acromioclavicular (AC) joint also can refer pain to the lateral potion of the arm (VERY common), and some compression over that joint (the main bony bump on the top of your shoulder) could certainly irritate it and cause referred pain, particularly with the movements you describe.

I'd recommend getting a good massage and letting them know about carrying a heavy backpack on your shoulders (easiest), or you can head to a PT (Look up a fellow or a member of the professional organization AAOMPT.org) to have them check things out.

Generally speaking what you're describing doesn't at all sound like a frank pinched nerve, but certainly could be neural irritation/inflammation. If you are only carrying 20 pounds this time you should be fine – just keep the weight off your shoulders as best as you can. I can't imagine any scenario based on what you are telling me that would indicate you are actually causing any damage to anything, so no worries there. It may hurt, but nothing in your story indicates damage of any kind.

Feel free to email me with any questions (jenmitol AT gmail DOT com)

Keep in mind that most of the pack weight should be on your hips not your shoulders.

Thank you so much Jennifer for your detailed response. That does sound plausible. I spent a lot of time hunched over waiting for my daughter to finish resting (or inspecting ants in the road, poking her hiking sticks at the foliage, chasing squirrels… ). I got tired of taking the pack on and off every 15 minutes so I would just keep it on and try to find a comfortable position. But I'm sure my shoulders were pulling up unnaturally against the weight. Though the pain is still there, it seems to be getting better, so I'll take that as a good sign. Good luck with your upcoming SKT attempt! (We would make good hiking partners!)

Franco–trust me I know my hips should have been bearing more of the brunt. I was very frustrated with the fit of this pack. It was my first time using it (it's really too big at 50L for my typical loads) and I think the waistbelt is just too big for me. I had it cinched down as tight as it would go. It's odd; seemed to fit okay when I bought it and during shakedown hikes but on the trail it just wouldn't stay tight enough.

"It's odd; seemed to fit okay when I bought it and during shakedown hikes but on the trail it just wouldn't stay tight enough"

I have noticed that on some lighter packs too.
As a specific example, one of my packs that feels great at 12kg with the weight on my hips, at around 15kg a lot of the weight is already on my shoulders no matter how much I pull that hip belt in.