5 Tips to Manage the Back Pain of Your Teenager

woman holding her back
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  • Visiting a clinic is the most important step.
  • Exercise can help strengthen and condition back muscles, reducing pain.
  • Provide supportive furniture and mattresses to help relieve discomfort.
  • Teach proper posture to reduce stress on the spine and encourage regular breaks from sitting in one place.
  • Offer stress management techniques such as yoga, meditation, deep breathing exercises, walking and mindful activities.

Back pain is a common complaint among teenagers. Oftentimes, it’s caused by daily activities such as carrying heavy items, playing sports, or spending too much time sitting in one place. While this discomfort can be normal and should self-resolve within a few days, persistent back pain may indicate an underlying issue. To help your teenager manage their back pain, it’s important to understand the causes and develop a plan of action. Here are five tips for managing the back pain of your teenager.

1. Visit a Clinic

The most important step towards managing the back pain of your teenager is to visit a reliable chiropractic clinic. A chiropractor can assess the severity of your teenager’s back pain and recommend treatments and lifestyle changes that can help reduce the intensity and frequency of the pain. Visiting a clinic can also help identify any underlying medical conditions that might be causing your teen’s back pain.

2. Encourage them to Exercise

woman doing yoga exercises

Exercise is one of the best ways to strengthen and condition the muscles in the back. Teenagers’ back muscles weaken and are more prone to injury. Regular exercise can help strengthen these muscles and reduce the risk of back pain.

A good starting point for teens is, to begin with gentle stretching exercises. These activities can increase flexibility and improve posture, which will help reduce stress on the spine. Core exercises are also beneficial for strengthening core muscles in the abdomen and lower back, which will further help reduce back pain.

3. Provide Supportive Furniture and Mattresses

Having the right furniture and mattresses can help relieve back pain in teenagers. It’s important to ensure that furniture is ergonomically designed and supportive, such as chairs with adjustable arms and back angles or mattresses that offer proper support for the spine. A mattress should balance comfort while helping retain the spine’s natural curve. Memory foam mattresses can be a great option offering several benefits such as relieving pressure, providing support, and helping to reduce pain.

For teenagers with back pain, it’s also important to ensure that the bedroom is well-ventilated and dark to promote better sleep quality and have less disruption during the night. When looking for furniture for your teenager’s room, look for furniture that can be easily adjusted and offers the appropriate support.

4. Teach Proper Posture

female office worker with back pain

Encouraging your teenager to develop and maintain good posture is a great way to help manage lower back pain. Poor posture can strain the muscles, ligaments, and joints of the lower back, leading to increased pain levels. Proper posture offers many benefits, both short-term and long-term.

To encourage proper posture, you should provide your teenager with frequent reminders. Encourage them to keep their feet flat on the floor when seated and sit straight in a chair that provides lumbar support. Make sure your teenager takes regular breaks from prolonged sitting, instead choosing to stand or move around whenever possible.

5. Offer Stress Management Techniques

Stress can worsen back pain, so offering your teen stress management techniques is important. Consider helping them find activities that can help reduce their stress levels. It’s also a good idea to encourage them to get enough sleep, eat well, and engage in healthy hobbies such as reading or music.

Here are some activities you can recommend to your teen to manage their stress and back pain:

Yoga and Meditation

Yoga and meditation can be great ways to help your teen manage their stress and back pain. While it’s important to find a yoga or meditation class suitable for beginner levels, these activities are excellent for stretching the body and calming the mind. Getting your teen to practice regularly is also a good idea — a few times per week is ideal.

Breathing Exercises

Deep breathing is one of the best ways to reduce stress and calm the body. Encourage your teen to practice deep breathing exercises at least a few times a day, preferably during situations that cause them stress. This can help relax the muscles in their back and allow them to focus on managing their pain.


Walking is a great way to reduce stress and improve back pain. Encourage your teen to walk regularly for at least 10-15 minutes. Explain that going for a walk outside will help them get some fresh air and clear their mind, allowing them to focus more on managing their back pain.

Mindful Activities

Mindful activities such as coloring, knitting and crocheting can be a great way to help your teen manage their stress and back pain. These calming activities allow them to focus on something pleasant and rewarding. Encourage your teen to spend some time doing these activities every day for relaxation purposes. Doing so could help reduce their back pain significantly.

In Closing

Managing your teen’s back pain doesn’t have to be a daunting task. Take the time to understand what’s causing their discomfort and explore treatments that are right for them. With these five tips, you can help your teen find relief from their back pain and get back to living a healthy and comfortable life.

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