Looking for an Exos alternative

No specific suggestions - beyond trying rucksacks with weight in and getting what's comfortable. There appear to be all sorts of ways in which a priori totally blameless rucksacks can fail to do that.

Like your Exos it seems. In principle you aren't actually meant to be taking very much weight on the shoulder straps at all - and especially not with the sort of loads you can fit into a 34L sac.

So thin straps should be totally fine, but won't be so good if you're not getting weight real transfer to the hip belt. That (and the rest) makes it sound fairly like the height was out somehow. It happens!

OP, you dont' say how much weight you had in the Exos but at 34L, it couldn't have been that much.

As Martin says, properly adjusted, you shouldn't have much weight borne by the shoulder straps anyway; most of it should be on the hips.  You mention pain in the shoulders, upper and lower back; to generate this level of discomfort with only a 34L pack, it must fit appallingly badly.

ive an exos 48 and its the comfiest rucksack ive ever used backpacking. this with 4 days food and all the other shite. maybe you got the wrong size.......?

Maybe try a frameless pack?

I hate framed packs, as i always seem to find that some part of the rigid frame digs in someplace.

Yes, and those sizes affect the length of the frame in the back system. Could easily be getting both your issues from that.

Firstly any design with a curved back panel has an obvious threat of pressure/pain at the top and bottom corners if it doesn't fit right. Clearly it doesn't happen to everyone or they'd not make them

The other thing is the shoulder pain - if the length isn't right you won't be transfering the weight to the hip belt properly and so your shoulders will be taking much more of the strain than they should be. (It should be very little with this sort of load.).

It is of course quite possible that no length of Exos would suit you. But it does sound like more like misfit than padding per se.

Mike fae Dundee wrote (see)

Maybe try a frameless pack?

I hate framed packs, as i always seem to find that some part of the rigid frame digs in someplace.

ive got one and its like being cuddled from behind by a koala bear.

sound like a sizing/fitting issue, the waist belt is so soft and supportive all the weight should be on your hips with the shoulder straps just there to steady it, especially if all your carrying is 7kgs.

take it to an outdoor shop and get them to check the fit is right for you if your not sure. most shops are pretty helpful.

Overall height isn't entirely helpful because its torso length that matters Not sure how closely related they are in practice, but certainly not precisely so.  

(and other random things like shoulders, hips etc.).

No, because then you're taking the weight on them.

Basic aim is loose shoulder straps until you've got the hip belt tight. Then you'll likely have to tighten the shoulder straps a little to stop it falling off backwards, but it shouldn't need much.

(unless you've got very narrow shoulders of course ).

My local Cotswold store told me that Osprey do a lot of staff training to ensure that customers get the right pack to fit their physique.

Might be worth dropping in to your nearest Cotswold. I've always found the staff to be very knowledgeable and helpful

Well any local store liable to be able to help a fair bit. Try on with some weight and see how it feels. If not possible then it is sadly going to be somewhat random.

(Like this Exos not working - if its the right size on paper then its something else that doesn't work but predicting that sort of thing in advance is rather hard.).