Back Pain

Back pain does not just affect grown-ups.  More and more children get back pain and it is very important to look after your back now.

What causes Back Pain? 
Every day activities can cause back pain, either now or in the future. These are some of the main causes:

School Bags: especially when they are not carried properly, too heavy, or are not designed to carry school books

Posture: too much ‘slouching’ or slumping

Sitting: for too long or on the wrong furniture

Exercise: not taking enough exercise, or not doing it in the right way

Diet: too much junk food will make you put on weight and won’t provide your body with the vitamins and minerals it needs to grow healthily.

Growing up: even growth spurts can cause back problems!

Weight: children who are over weight or unfit are more likely to get back pain

School Bags

It’s not only the weight of your school bag that can cause back pain. The style of bag and how you carry it really counts. Look for a strong bag with padded straps and a waist belt. Wear it over both shoulders. Adjust the straps so that the bag fits snugly against all of your back.
Only pack what you need!

Pack the heaviest objects first so they are closest to your spine

Both boys are wearing back packs. Which boy do you think has packed his properly and has adjusted his straps correctly?

Posture

Try and stand tall, making your back seem as long as possible.  If you slouch all the time, you will get backache sooner or later

Sitting

Ideally, the chairs you sit in should be the right height and depth for you.  Of course, this isn’t always possible at school because children are all shapes and sizes.  But at home, when you are doing your homework or using your computer, make sure your feet touch the floor.  A chair that alters in height is ideal.  If you don’t have one of these, put a book or block of wood under your feet.

Do not slouch in front of the TV or on the games console all evening!

Computers

Make sure your screen is at eye-level and the mouse and keyboard are within easy reach

Sit in a supportive chair, your feet should touch the floor or be on a footrest

Take regular short breaks to stop your body getting stiff.

Leisure Time

Getting fit is good for your back.  Regular exercise will strengthen your spine and your muscles.  Try swimming or badminton for a good workout. 

What to do if you have back pain

If you have back pain, it is important to tell your parents about it!  They may take you to see a doctor or physiotherapist.  Don’t worry! Physiotherapy with KidsPhysio won’t hurt.  After the physiotherapist has asked you questions and had a good look at your back, you will probably be advised on how to ease your pain and how to prevent it coming back by doing some exercises.