Growing Strong: Why Back Care Matters for Children and Teens

Growing Strong

With the new school term around the corner, I thought I would write about supporting growing spines.

Did you know that around 1 in 3 children and teens experience back pain each month? With long hours at desks, sports practice, loaded backpacks, and a fair bit of screen scrolling, it’s no wonder young spines are under pressure. Back care matters now more than ever and so I’ve compiled a few essential facts on what you need to know, and what you can do to protect your child’s developing body.

Why Early Back Care Is Essential

Kids and teens are in a critical window of growth. Their bones, joints, and muscles are still forming, which means good habits now lay the groundwork for a stronger, healthier future.

Without attention, strain and poor posture during these years can lead to:

• Ongoing pain into adulthood

• Spinal misalignment and curvature

• Limited mobility and self-confidence

• Sleep disruption and difficulty concentrating

Everyday Stressors on Young Spines

1. Heavy School Bags

That backpack bursting with books, water bottles, and extras? It could be tipping the scales past safe limits. A child’s bag should weigh no more than 10 -15% of their body weight - and always be worn on both shoulders.

2. Slouching and Sitting Still

Whether it’s at the dining table, gaming console, or doing homework, poor sitting posture is a modern epidemic. Slumping weakens core muscles and reinforces poor alignment over time.

3. Tech Neck: A Growing Modern Risk

Here’s the eye-opening science that shocked me when I came across it. The average head weighs 4.5–5.5 kg. Tilt that head forward- even slightly - and the force on the neck spikes:

• 15° angle = feels like approx. 12 kg has been added onto the neck

• 30° angle = will feel like approx. 18 kg has been added onto the neck

• 60° angle = will feel like approx. 27kg has been added onto the neck

That’s like your child having a suitcase - or a small child - resting on their neck every time they scroll TikTok with their chin on their chest.

Long-term consequences? A flattened neck curve, chronic headaches, muscle imbalance, and elevated risk of spine and disc damage.

Here are some of the signs to look out for:

• Neck pain or stiffness

• Rounded shoulders and slouched posture

• Headaches or moodiness after screen time

  
  

And to prevent it: Encourage screen breaks every 30 - 45 minutes and the use of device stands, hold screens at eye level, and keep them moving!

4. Sports Strain and Overtraining

We love to see kids being active - but there’s a line. Repetitive strain during growth spurts can harm growing bones, particularly the growth plates - those soft, cartilage-rich zones at the ends of long bones. Injuries here can affect bone growth, alignment, and long-term joint function. 

For teenagers, the sweet spot is about 7 hours of moderate to vigorous physical activity per week, ideally spread out as at least 60 minutes per day. This includes aerobic activities like running, swimming, or team sports, along with muscle - and bone-strengthening exercises (e.g. gymnastics, climbing, or resistance training) at least three times a week.

That said, more isn’t always better. Sports medicine experts suggest that teens shouldn’t train more hours per week than their age - so a 14-year-old, for example, should ideally not exceed 14 hours of organised sport weekly. Going beyond that can increase the risk of overuse injuries and burnout.

Balance is key: mix up movement, build in recovery time, and avoid year-round overspecialisation in one sport.

What Parents Can Do (and I fully appreciate this is easier said than done!)

✅ Lighten the load: Weigh backpacks weekly, make sure they’re worn properly.

✅ Prevent tech neck: Raise screens, use stands or books, and schedule stretch breaks.

✅ Strengthen posture: Support activities like swimming, dance, or playful resistance exercises.

✅ Open the conversation: Teach kids to tune into their bodies. If something hurts, it matters.

✅ Be the example: Your posture, habits, and screen use set the tone - literally.

Where Chiropractic Care Fits In

Gentle chiropractic care, like the Sacro-occipital technique (SOT), can be a powerful tool for early intervention. And make sure you consult a chiropractor with experience in paediatric care.

Final Thoughts For Families

The spine is more than a stack of bones. It’s your child’s literal backbone - supporting every move they make, from hugs to high jumps to headstands. Helping them to develop a healthy spine is one of the best school supplies they’ll ever have