I thought it would be useful to start a thread on this. Here's what I've learned:
1) Divide your weight between your shoulders and your waist.
You can do this in a couple of ways. One is to purchase a waist pouch/lumbar pack in addition to your chest pack or vest. The bulk of the weight should be on your hips. Another way, and the route I've gone, is to use a waist/lumbar pack and attach suspenders. I learned this from my uncle, who is a police officer. He suffered back pain for years at work and his chiropractor suggested that he wear suspenders in order to reduce the stress on his lower back caused by carying his gear (baton, Maglight, etc.) on his belt. He says it really helped. I got a waist pack from Bass Pro that holds what I need, and went to Mark's Work Wearhouse and bought wide suspenders. I'm a skinny guy, and weight is always a concern. I was out the other day for 12 hours with no back pain. On the other hand, I bought a chest pack to try out and wore it around the house filled with what I would normally carry. I could feel the strees on my upper back, neck and shoulders after only an hour. I returned it.
2) Put one foot up on a rock.
Instead of normal standing, with both feet at the same level, get one foot a little higher. Put it up on a rock, log, or even a bump in the ground. I don't know exactly why this works, but it's a standard pratice and is a common suggestion found in workplace health & safety brocures.
3) Stand straight & don't slouch.
Does anyone else have suggestions?
-d-