• Use both straps, snug enough that the pack sits close to the back, not hanging below the waist.
• Put the heaviest books closest to the back.
• Use the waist strap if there is one.
• Clear it out weekly — old papers, water bottles and spare shoes add up.

Limit from the American Academy of Pediatrics. A heavy pack can leave kids with sore shoulders and backs, but it isn’t the only cause — for pain that sticks around, talk to your doctor or book an assessment with Dr. Hailey.