The sponge of the shoulder strap should go smoothly and snugly around the shoulder, there should be no gap between the shoulder strap and the body, check your shoulder strap attachment strap, the position of the shoulder strap attachment strap adjustment buckle should be a little lower than the highest point of the shoulder (approximately above the collarbone). At the same time, a finger should be able to be inserted behind the highest point of the shoulder, otherwise, the shoulder strap will be pulled too tight.

How tight should the straps be? The position of the Sternum Strap Adjuster should be one palm-width away from the armpit. If the shoulder strap adjustment buckles are not in the correct position, you will need to put the pack down and re-size the bag's carrying system.
Adjust the position of the chest strap: After the shoulder straps are adjusted correctly, buckle the chest strap so that it fits your body gently, the position of the chest strap is about 5 cm below the collarbone. Note that the chest strap must not be tight so that you can breathe comfortably.
In general, ideally, when using a backpack for the first time, especially for men, there can be a little pain in the hip bone. You can make some adjustments every time you stop and rest, and slowly you will find the best use and adjustment method for you. At the same time, on a variety of different terrains, such as uphill, downhill, and flat roads, you can adjust the elasticity of the belt and weight belt to adjust the weight distribution, so that each part of your body can take turns to rest.