Let’s say you’re a 140-pound adult who commutes to work, attends meetings, runs errands, goes shopping and completes many other tasks each day to meet personal and professional demands.

Now imagine doing all that wearing a 30-pound backpack. The result would be fatigue, rounded shoulders, plus neck, shoulder and back pain.

That that’s exactly what’s happening to many children who wear overloaded backpacks. Typically, a student carries a pack weighing a walloping 22% of his or her body weight. Doctors and physical therapists recommend that children carry packs of no more than 10% to 15% of their body weight.

One way to lighten the load is to determine whether your child needs everything in the pack, everyday. Leave books, notes, and supplies at home on days they won’t be used. If your child has a locker, encourage him or her to stow items, rather than hauling them around all day.

Make sure the pack is worn properly. Many kids adjust the straps so the backpack is at hip level or lower. Wearing the pack higher on the back distributes the weigh throughout the shoulder area. Using the waist belt helps to distribute the weight more evenly across the body. Remind your child to avoid wearing the pack on just one shoulder. This can throw the body out of alignment and lead to aches and pains.

When buying a new backpack, look for one that is durable, yet lightweight. No need to add weight by buying a heavy leather pack, for instance. Multiple compartments can help distribute the weight.

Look for padding both in the straps and in the back, where the pack rests on your child’s back. Padding prevents the corners of notebooks and other sharp edges from creating pressure points.

Backpacks are a necessary evil for school-age children. It’s up to parents to reduce the chance of injury.