Back Pain in Children and Teens: Causes and Solutions

We often think of back problems as an adult issue, but they are also very common in children and teenagers. Recent research shows that back pain can begin much earlier than previously thought, sometimes during adolescence or even childhood. It’s estimated that half of all children will experience back pain at some point during their growth. Back Pain is Common During Adolescence Around 20 to 50% of children aged 10 to 15 report occasional or regular back pain. The causes of this discomfort can vary: poor posture, heavy backpacks, fatigue, inactivity, lack of physical activity, or even overly intense physical activity, as well as being overweight. In rarer cases, back pain could signal a health issue or a more serious condition. Common Spinal Conditions in Children Scoliosis Scoliosis is a condition that affects the spine, causing an abnormal curvature. It often appears at a young age and primarily affects girls. While the exact cause is unknown, hereditary factors are considered a risk. Signs of scoliosis include back asymmetry, spinal deformity, back pain, posture problems, and breathing difficulties. Scheuermann's Disease Scheuermann's disease also affects the spine in children, characterized by an abnormal curvature that develops during growth. Symptoms include back pain, fatigue, a hump on the upper back, and a stooped posture. There are other spinal conditions as well, so it's crucial to pay attention to your child’s behavior. If they become less active, refuse certain activities, or complain of pain, it’s a good indication to consult a healthcare professional to check the origin of the pain and ensure it’s not something more serious. Early diagnosis can help determine the appropriate treatment. How to Relieve Back Pain in Children and Teens Regular Physical Activity To prevent back pain in children and teens, regular physical activity is essential. Exercise not only strengthens back muscles but also improves flexibility and coordination. Encourage your child to engage in activities like swimming, yoga, cycling, and dancing. These activities are beneficial for both their physical and mental well-being. Choosing the Right School Bag Carrying a heavy bag is a common cause of back pain in young people and can have long-term health consequences. Rolling bags should be avoided, as they are often carried on one side, leading to body rotation and imbalance. Handbags are also a no-go for young girls—they are carried on one side, causing an uneven distribution of weight, which the body has to compensate for. The additional strain of a developing body further stresses the back. The French Association of Osteopaths recommends choosing a "simple, lightweight, centered bag that only carries essentials." Ideally, the bag should be worn on both shoulders, close to the body, and 5 cm above the hip level. When selecting backpacks and school bags, consider your child’s size and how the weight is distributed. The bag’s weight should not exceed 15% of your child's body weight to avoid pain. Exercises to Relieve and Strengthen the Back Several muscle-strengthening exercises can help prevent and alleviate back pain in children and teens. Simple but effective exercises like planks, back stretches, and torso lifts can be done at home. Here are five yoga poses that can effectively relieve back pain: Cat/Cow Pose This is a combination of two poses. Start on all fours with your hands and knees aligned under your shoulders and hips. Inhale, lower your belly towards the floor, and lift your head towards the ceiling (Cow Pose). Exhale, round your back towards the ceiling, and bring your chin to your chest (Cat Pose). Alternate between these two poses, focusing on your breath. Downward-Facing Dog This is one of the most well-known yoga poses and can be very beneficial for back pain relief. Start on all fours, then lift your hips towards the sky, extending your arms and placing your hands flat on the floor. Try to keep your legs straight and your heels on the ground. Breathe deeply for 15 to 30 seconds, then return to the starting position. Upward-Facing Dog Lie on the floor with your hands on either side of your chest. Lift your torso forward while keeping your shoulders relaxed and looking up. Hold the position for 15 to 30 seconds, then return to the starting position. Supine Spinal Twist Lie on your back with your arms extended to the sides. Bring your right knee to your chest and twist it to the left. Keep your right shoulder on the ground and turn your head to the right. Hold for 30 seconds, then repeat on the other side. Child's Pose Child's Pose is a restorative pose that is very beneficial for the back. Kneel down, fold your body forward, placing your forehead on the floor, and extend your arms in front of you. Try to keep your buttocks on your heels. Breathe deeply and hold the position for 30 seconds to a minute. Taking these steps can help ensure your child’s back remains strong and healthy as they grow. Namaste!