Pack the camera/lens so it can’t move inside the bag. The simplest fix is to adjust the bag’s dividers for a snug fit around the camera and lens, ideally sized for the lens when fully retracted. If there’s no room for the zoom barrel to slide, it won’t creep while you walk.

In general, lens-up versus lens-down doesn’t make much difference for stress by itself; movement inside the bag is the bigger issue. A tight compartment and support from adjacent dividers or gear are what matter most.

If your lens has internal zoom, creep usually isn’t an issue, but the same packing principle still applies: immobilize the camera/lens combination so it isn’t shifting around during the hike.

A practical extra consideration is to place the camera where it’s least exposed to other risks in the bag, such as a leaking water bottle or other heavy items.