Back pain is common in all ages, including teens. Here are some common issues among teenagers that can lead to back pain, along with suggestions to minimise them and help prevent pain developing.



Most teenagers spend a lot of time doing homework on laptops, 4 hours on average. In an effort to see the laptop screen many naturally hunch in an uncomfortable position, putting pressure between our shoulder blades, causing the back muscles to tighten.

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Heavy Backpacks

Many teens also carry backpacks to school Carrying too much weight in them can drag on the shoulders, pushing your head forward and curving your back. This can strain the neck and shoulders, leading to aches or discomfort.


Screen Time

A study shows that teenagers spend an average of 3 hours on social media, almost as much time as spent on homework each day! Looking down at a screen for a long period of time will inevitably affect your posture and cause pain.

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Prevention Tips

While our practitioners can treat the underlying tightness/tension and holding patterns in the muscles, there are some simple changes you can make in your daily routine to help prevent pain from developing;

  •  Go for a walk 

 If you spend a lot of time doing homework, it helps to go for just a five minute walk, resetting your healthy posture. Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.

  •  Laptop stands 

 Added height to your laptop helps with slumping/hunching because you no longer have to look down at the screen.

  •  Lighten your backpack

 If you use a backpack as your school bag it helps to keep the weight down, or else it can force our shoulders to slump. For example, if you have gym/PE gear, bring a gym bag to carry separately to reduce the loading on your shoulders.

  • Cut down on screen time

Cutting down on screen time will make a noticeable difference to posture and general comfort.

 Sitting stretches 

 During school time it's hard to take breaks from studying so it helps to have some stretches that use a small area of space and you can do in a chair;


Neck Stretch

Sit up straight and clasp your hands behind you neck. Begin to press your elbows down toward your thighs while tucking your chin into your chest. Hold for 30 seconds then release.


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Hamstring Stretch

Sit on the edge of your chair with one foot on the ground. Bring the other straight forward in front of you, heel resting on the ground. Hinge at the hips and lean forward until you feel the stretch in the back of your thigh. Hold for 30 seconds then repeat on the other side. 


Here are two exercises that will help strengthen your muscles, to support good posture. Note: we do not recommend these exercises if you are already experiencing back pain, your back should not be under strain.



Start with the upper body supported off the ground by the elbows and forearms, and legs straight with the weight on your toes. Hips are lifted off the floor creating a straight line from head to toe.

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Downward Facing Dog 

This is an exercise that can help stretch but also strengthen your postural muscles.  Start on all fours, with wrists inline with shoulders and toes tucked. Push hips up and back, straightening your legs. Engage your arms, core and legs, lifting up through your toes.




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