Several strategies exist to prevent back pain, and the first step is to educate your teen about back health. In most cases, back pain begins in the teenage years and can become more complicated as an individual ages. Understanding and managing early symptoms can help your teenager grow up healthy.
Strategies to prevent back pain in teens
Recognizing the initial episode of back pain is crucial as it is a warning sign that your teenager is putting too much strain on his back. There are several ways to prevent back pain from occurring in the first place and then recurring. Core and lumbar stabilization exercises have proven effective in reducing the risk of developing back pain. Furthermore, you can advise your teenager on the following guidelines to maintain their spinal wellness.
Maintaining Correct posture and safe backpack usage
Here are four tips for maintaining correct posture, decreasing strain on the spine, and improving the ergonomics of your school experience. The general rules for sitting in good posture are to avoid slouching, sit straight, and keep both feet flat on the ground. Moreover, it is recommended not to sit with legs crossed. To sit comfortably for long periods, use the chair’s back support.
Backpacks should weigh 10-20 % of the student’s body weight. The bag should sit two inches above the hip. Use both straps to evenly distribute the weight and utilize all the compartments of the backpack, placing heavier items closer to the center. Encourage your child to leave unnecessary books at home.
Screen time and its effect on the backbone
Nowadays, many teenagers spend a significant amount of time looking down at their phones, which can cause muscle tension and contribute to text neck syndrome. They often use their mobile phones while lying in bed, which can cause misalignment of the spine’s natural curvature, the ultimate cause of back pain, and disrupt their sleep cycle. Here are some strategies to help keep them pain-free:
- Limit their screen time
- Encourage outdoor play
- Plan engaging activities for them
Core and Lumbar Stabilizing Exercises for Teens
Core stabilizing exercises strengthen the upper body to support the lower back. Incorporating these exercises into your daily life can enhance your strength, flexibility, and endurance, improve overall body function, and increase neuromuscular control. Some of the exercises are as follows.
- Side plank
- Bird dog
- Bridge
- Diaphragmatic breathing
It is important to consult a professional before beginning any program; they will recommend a plan based on individualized needs. With the correct plan, you will soon be on your way to less pain, more core strength, and a better quality of life.
Importance of educating teens about back health
Educating teens about back health is essential because it can help prevent chronic pain issues later in life. Research shows that 70-80% of people experience back pain at some point, which can lead to more complicated problems down the line. Moreover, poor posture, ergonomics, and body use can lead to chronic pain in adulthood. In addition to this, during teenage years, the body undergoes many changes that can affect posture and body structure.
It is essential to teach teens about proper posture and body mechanics early on since it is easier for them to learn and adopt these habits during their teenage years.
When to contact us?
However, back pain does not indicate any serious medical condition. If your teen has any of the following symptoms, contact us on our patient care line.
- Back pain that does not improve with rest.
- Weakness in legs and numbness
- Increased back pain after unexplained fever and recent infection.
- Loss of sensation or strength.
Diagnosis and Assessment
We start with your teenager’s medical history to diagnose back pain, followed by a physical exam to evaluate the condition. We conduct a physical examination to assess spine alignment, range of motion, pain location, nerve function, joint condition, and specific body positions that trigger pain in teenagers.
Treatment Options
Back pain can be treated by adopting a healthy lifestyle that includes daily exercise. It strengthens your body, improves blood flow, and manages stress. Additionally, it is important to adopt ergonomic practices and correct your posture. Physical Therapy strengthens muscles and improves flexibility. Moreover, an individualized plan to overcome pain has proven effective and with time it also prevents back pain from returning.
Medicines to relieve back pain
Mild and moderate pain can be treated with non-steroidal and anti-inflammatory medicines such as ibuprofen and naproxen sodium. Moreover, topical creams and ointments are also beneficial and deliver pain-relieving substances through the skin. Muscle relaxants are helpful in relieving severe pain. It can cause sleepiness and dizziness.
Noninvasive KKT Treatment
KKT Treatment utilizes Quantum Acoustic Waves, a completely safe and non-invasive method for relieving back pain in teens. It does not involve medication or surgery. This treatment realigns the spine to its normal position, addresses the root cause of the problem, and gives you long-lasting relief from pain, thus helping to prevent the need for painkillers during episodes of back pain.
Frequently Asked Questions (FAQs)
What are the common causes of back pain in teens?
Weak core muscles, poor posture, muscle strain, and scoliosis are the most common causes of back pain in teens.
How can poor posture contribute to back pain in teenagers?
Slouching and lousy posture distribute the load on the spine incorrectly, which can constrict blood vessels in the back and cause back pain.
Are there specific sports that increase the risk of back pain in teens?
Some activities, such as sports, such as basketball, tennis, cricket, and gymnastics, are associated with a higher risk of back pain.
What symptoms should parents watch for regarding back pain in their teens?
Alarming signs of back pain in teens that must not be ignored are pain that persists longer, worsens with specific movements, radiates toward the legs, and doesn’t improve with painkillers.
How can heavy backpacks affect a teen’s back health?
Heavy backpacks can lead to various problems in teens’ back health, disturbing the natural curvature of the spine, causing numbness, and increasing the risk of falls.
What preventive measures can teens take to avoid back pain?
To prevent back pain, strengthen your core muscles, maintain proper posture, lift weights with the correct technique, and stay hydrated.
When should a teen see a doctor for back pain?
A teen should visit a doctor if back pain is accompanied by unexplained weight loss, dizziness, high fever, or difficulty controlling bowel or bladder.
Can stress and anxiety contribute to back pain in teenagers?
Stress and anxiety cause back pain. When you are stressed, your body releases chemicals like cortisol and adrenaline, which can lead to involuntary muscle tension in the neck, shoulder, and spine. Over time, this muscle tension can cause back pain.
How important is exercise in managing back pain for teens?
Exercise is important at every age. Most medical societies state that exercise improves blood flow, increases mobility, and reduces pain.
Are there specific exercises or stretches recommended for teens with back pain?
Specific exercises help relieve back pain, including side plank, bridge, and diaphragmatic breathing.