Ways to alleviate shoulder and hip strain?

I carry a 70L pack on my hikes in the ADKs and while it works great for redistributing the weight of my pack which is usually ~30lbs I still feel strain on the tops of my shoulders and also on my hips after a few day hike. Anyone have recommendations how to improve how I use my pack and redistribute the weight? One thing I have been doing that may be a factor is putting alot of misc things equating to around 10lbs in the top of my pack rather than stuffing them into the bottom under my sleeping bag. Any and all tips will be greatly appreciated!