Open your child’s backpack this school year, and you might marvel at the mess. Heft it, and you’ll likely marvel at the weight. Even without all those extras kids insist on carrying to school, textbooks and supplies are just plain heavy.

For those of you who can’t get your local schools to switch over to digital textbooks, Michael Rimlawi, M.D., board-certified spine surgeon and co-founder of the Minimally Invasive Spine Institute  offers up these tips to keep your kids’ backs healthy this school year:

• Look for compartments. This will allow for a more stable and organized load.
• Fit your kids. Take time to adjust straps and ensure it doesn’t hang too low on their body.
• Show them organization. Help them organize their backpacks by stacking the heaviest items closer to their back and lightest items on the outside.
• Look for shoulder padding. Avoid straps that cut into their flesh.
• Talk them into waist clips. Waist clips improve how the bag is positioned, but know that most kids won’t actually fasten them.
• If they choose a messenger-style bag, encourage them to alter which shoulder is used and avoid overpacking it.

Good luck, and Happy New School Year!