If you can, you should tighten the waist straps so that your waist takes most of the load, and slack off your shoulder straps so they are only just holding it steady you may find it more comfortable. Otherwise heavy bags over long durations can make your shoulders and collar bone sore, it’s an occupational hazard.
this post was submitted on 20 Jun 2023
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The Osprey fitting guide for your pack says it can adjust to fit torsos 15-21". Have you extended the back fully, so the shoulder straps are as high above the waist belt as possible? If so and it's still too small, you may be out of luck.
You might try cinching the waist belt higher up (the buckle covering your belly button, or just below it) and loosen the shoulder straps as mush as you can. The weight in the pack should be supported by the waist belt, not the shoulder straps.
Want to second two things here: Extending the back and tightening the waistband.
I use an osprey day pack when I'm solo day hiking. For the first few times, I didn't extend the back, and I really felt it. I fixed the issue to good results.
Tight waistband has also immediately helped my back and shoulders.
But I also gotta say that I carry my daughter on my back for two- to six-hour hikes, and it's just tough. I find it harder than backpacking because the total weight is more than I typically carry, even for a couple of nights. And she's not static. She moves her weight in weird and uncomfortable ways. Sometimes it hurts.
Like others said, this sounds like a waist band issue. Does the harness also move up and down?