Preventing Back problems in kids

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Preventing Back problems in Kids

When it concerns back problems, we typically assume they’re “reserved” for older adults. However, children can experience them as well which is why every mother ought to work towards avoiding these issues. Why? It’s because when they’re left unresolved, back problems can affect flexibility, cause pain, and have a significant impact on the overall quality of life. Throughout this post, we’re going to mention the most common reasons why your child could develop back problems and how to avoid them.

What causes back problems in kids?

The many common aspects that contribute to back problems in children include the following:

Rates of overweight and obese kids are on the rise, and besides enhanced risk of various diseases, your child can develop back problems as well because of the excessive weight forms an huge pressure on the lower back region. According to a study published in the international Journal of Obesity, overweight or obesity have a significant impact on health and health and wellbeing of young people, contribute to musculoskeletal pain, and have a major potential to cause bone/joint dysfunction later in life.

Poor posture
Poor posture, when walking or sitting behind the desk at the school, is quite common. In fact, research published in the Journal of school health showed that 38.3% of children who were included in the study had improper posture and many of them were boys. Additionally, 20% of kids didn’t engage in sports activities, and they were much more likely to have poor posture than children who done sports. Shockingly, a high percentage of 7- and 11-year-olds had poor posture as well, 33% and 40.8% respectively.

Children with poor posture typically showcased the following defects:

Protruding scapulae

Increased lumbar lordosis

Round back

It’s also essential to mention they reported a headache and pain in the cervical and lumbar spine quite frequently.

Heavy backpacks

Bags are required for notebooks, books, and other items your child needs in school. Nowadays, you can go to the backpacking mall and find a selection of backpacks that are highly versatile, and they come in different shapes, sizes, colors, designs with a favorite cartoon character or sports star. It is impossible to deny their practicality, but the problem occurs when heavy load forms a remarkable pressure on the child’s back day in and day out.

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According to the Spine – health, carrying heavy backpacks causes these problems:

Distorted natural curves in the middle and lower back, thus creating muscle strain and irritation to the rib cage and spine joints

Rounding of the shoulders

Child leans forward implying his/her balance is impaired enhancing the risk of fall

Most kids have a tendency to wear their backpacks on one take on only. This practice makes muscles strain, so they compensate for the uneven weight. Also, spine leans on the opposite side stressing the middle back region, ribs, and lower back with greater intensity on one side than on the other. The long-term imbalance due to wearing backpacks this way causes muscle spasms and strains as well as back pain.

It’s also worth mentioning that heavy backpacks cause neck pain, take on pain, contribute to headaches, and arm pain as well.

Here’s what you can do

Back problems in kids do seem daunting, but there are numerous things every mother can do to help her child avoid them. The first thing you ought to do is to inspire your child to be much more active and guarantee he/she is eating a healthy, well-balanced diet. This will help your child or daughter keep their weight at a healthy range. Besides decreased risk of back problems, a healthy weight will also decrease chances of some severe diseases. along with weight management, it is required to instruct your child proper posture and guarantee the backpack isn’t spoiling the child’s back.

Improving posture

Let’s start with the posture first. As you’ve already seen above, inadequate posture causes back problems, headache, and other issues. Luckily, it’s not too late to work on this subject with your child.

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Here are some suggestions that will help you:

Lead by example, make sure your posture is good before youinstruct it to your child

Enroll your daughter in ballet classes/encourage various sport activities

To help your child learn good posture, get a stability ball and make sure your child sits on it when enjoying TV

Invest in the ergonomic furniture

Walking around the room with book on the head works as well

Your child can do various exercises that are implied to improve the posture. Including:

Shoulder blade squeeze – child stands with arms straight out from the shoulders and bends the elbows so that the hands are at the take on height with palms up. Then, the kid squeezes the take on blades together and holds for five seconds before returning to a starting position. Your child ought to do five reps

Neck and head alignment – boy/girl places the hands behind the head with fingers interlocked and elbows pointing out. Then, ask your child to gently push the hands forward at the same time he/she is pushing the head backward to form a resistance and wait for 5 seconds before returning to a starting position. Ideally, a child ought to do ten reps

Back and take on wall angels – to carry out this fun exercise, your child ought to place the hands against a wall with feet shoulder-width apart. Then, boy/girl ought to gently press the lower back against the wall and put the elbows, forearms, and wrists against the wall as well. A child raises and lowers the arms in a small arc while keeping them in contact with the wall whatsoever times. Ideally, your child ought to work up to carry out ten reps. He/she can start with 3-5 at first

TIP: do these exercises once a day together with your kids.

Choose backpack properly

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Choosing the wrong backpack can cause as much damage as carrying a heavy rucksack. You ought to guarantee that your child only takes required items to the school. everything he/she doesn’t need for that day, shouldn’t be in the backpack. It’s essential to instruct your child how to get organized and prepare for school without carrying extra notebooks or other items.

Ensuring your child or daughter doesn’t take much more than required in the backpack is the simpler part. You also have to inspire your child not to carry the rucksack on one take on even though it might not be “cool.”

The trickiest part is choosing the sufficient backpack. Below, you can see some easy suggestions that will help you:

Pick lightweight materials

Go shopping with your child and make sure he/she tries it out; the sufficient backpack size for your kid has a lot to make with their size. Typically, backpack shouldn’t hang much more than 4 inches below the waist and with of the backpack ought to be limited to the width of child’s torso

Look for take on straps that are wide, padded, and adjustable

Make sure the backpack comes with a lot of compartments that allow you or the child to store smaller items to distribute the weight

The back ought to be padded too


Weight, posture, backpack weight, the way your child carries a backpack, and numerous other reasons can contribute to various back problems and increase the risk of much more complicated issues later in life. The good thing is, you can easily help your child avoid these problems with easy suggestions from every article. Remember, leading by example is always the most essential aspect and you’ll, definitely, have fun doing exercises or playing with the kids.




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