Use a few quick checks: - Every 30 minutes, lift your pack up a bit, let your shoulders relax, then lower. It keeps the weight from sticking to the back. - Do a quick 5‑second wall press: stand with your back to a wall, push your shoulder blades together, hold, then release. Keeps the shoulders from rounding. - While walking, alternate foot placement—push off with the heel, roll through the toes—so your knees don’t lock. - Stretch your hamstrings and calves right in the trail: stand, bend forward, let your arms dangle, hold 20 seconds. - If you can, shift some weight onto a lighter pack or distribute it evenly; it saves your shoulders from the extra load. Those moves take seconds and keep your joints from whining.