Exercises for back pain in children: How to strengthen weak back muscles!

Bad posture and little exercise lead to back pain not only in adults. According to studies, school-age children are also suffering from it more and more often. Children between the ages of 10 and 14 are particularly affected. In this age group, almost half of those questioned complain of back pain. The good news: parents and adults can do something about it and prevent or counteract back damage. What Are The Effective Back Pain Exercises For Children? We’ll tell you in the article.

Exercises for back pain in children: Weak back muscles need to be strengthened

Back pain in children strengthen the back muscles Tips

Back pain is the first sign of weakened back muscles. In children in particular, it is mainly due to a lack of exercise. Possible causes include:

  • When the child sits at a desk for hours.
  • If the child has an incorrect sitting position, which puts additional strain on the back muscles.
  • A school bag that is too big or too heavy can also encourage the wrong posture.
  • When the child moves less than 1 hour a day and spends their free time at home.
  • Everyday stress

What can you do about it? If the child complains of back pain, then you should definitely seek advice from the pediatrician. In rare cases, back pain could be the first symptom of a serious illness. Even if this is not the case, the pediatrician can assess whether the child needs to take additional vitamins or whether another therapy is necessary.

Warm up exercises in children

After consulting your pediatrician, you can then take the following preventive measures:

  1. Buy an ergonomic chair with an adjustable backrest. It is very important to ensure that the child is sitting in the correct position and that their back is supported.
  2. Parents should ensure that the child has more than an hour of exercise every day. Children have a high urge to move around and look forward to new opportunities to play sports or take long walks with their parents.
  3. Put only the most important things in the school bag. Only textbooks, pens and exercise books that the child really needs during the day are allowed in the backpack. In this way you can avoid overloading. Try to distribute the weight more evenly on your back using the chest straps.
  4. Set clear limits with regard to media consumption. Make sure that the child does not play with the cell phone or sit in front of the television for more than 2 hours a day. If the child is currently studying at home because of the corona crisis, this time can be shortened by 1 hour. This not only protects your back, but also your eyes.

“Animal moves” exercises for the back: Children love to move like animals

Exercises for back pain

“Animal moves” is a broad collection of different exercises for children. In this type of exercise, different gaits of animals are imitated. The majority of these are stretching exercises and gymnastics exercises for back pain. It is important that the children warm up first so that they do not injure their muscles afterwards when stretching.

Exercises for back pain in children: First of all, be sure to warm up

Warm up for children simple exercises in a playful way

The shoulders and neck tense when the children spend hours studying at their desks. Simple warm-up exercises help to gently loosen tension and activate the back muscles. Examples of fun warm up exercises for kids:

1. The children stand on one leg for 20 seconds. The children hop on one leg.

2. Jump like a frog: The children first crouch down and then jump as high as possible.

3. Grow like a flower: There is a narrator who ushers in each phase of the exercise.

  • At the beginning of the exercise, the children crouch down and make themselves as small as possible.
  • “A flower grows under the warm rays of the sun” – The children get up.
  • “The flowers are opening” – the children stretch out their arms.
  • The narrator says that a butterfly flies past the flower. The children breathe in and out deeply and circle their arms backwards.
  • “A snake crawls past the flower”. The children put their palms together and move their arms up and then down again in tortuous movements.
  • “A snail comes, it gets frightened and retreats into its shell.” The children sit down and pull their arms and legs against their stomachs.
  • “It is evening and all the flowers, insects and animals go to sleep.” The children lie down and “go to sleep”.

Simple exercises for back pain in children: bear

simple exercises for back pain in children bear

The starting position for this exercise is a quadruped position (your knees should not be touching the floor!). The children begin to move by bringing their right hand and right foot forward, then their left hand and left foot.

Exercises for strong back muscles in children: the crab

Exercises for strong back muscles in children crab

The children assume an inverted push-up position with their stomach, chest, and knees facing up. The children begin to move their arms and feet one at a time, just as the crab moves.

Back pain in children: The “donkey” exercise relieves muscle tension

Exercises for back pain in children donkeys

The starting position for this exercise is the same as for the bear: a quadruped position with the knees and elbows off the ground. The children prop themselves up on their hands and jump as high as possible with their feet stretching backwards.

Exercises for back pain in children: the giraffe

What exercises help against back pain in children giraffe

The “giraffe” is a stretching exercise for the upper back and shoulder area in which the children stand up straight and imagine that they are a giraffe. Just as the giraffe stretches its long neck up to reach the leaves of a tall tree, the children stretch their arms up over their heads. Then lean your body slightly to one side, slowly return to the starting position and lean your body to the other side.

Exercises for back muscles and better balance in children: the flamingo

Exercises for back muscles and balance for children flamingo

The flamingo is an exercise that improves balance while exercising the muscles of the back and thighs. The children run through the room to music. If the music suddenly stops, perform the “Flamingo” figure. You stand on one leg and hold the leg extended backwards with one hand. The other arm is stretched out over the head.

Which exercises help against back pain in children? The duck

Exercises for back pain in children duck

The children go into a deep squat first and must maintain this starting position during the exercise. Then you move around the room, bending your arms like wings and moving your elbows first to the side and then back to your body.

Gymnastics exercise for back pain in children: the shark

Gymnastics exercises against back pain in children

The “shark” is a gymnastics exercise for toddlers that can relax muscle tension. It is important, however, that the children are warmed up and have already done a few other exercises for their backs. The “shark” can then be done at the end of the training. In principle, this exercise is a stance balancing act in which the leg is first stretched while sitting. Then the children stand up, reach for the foot under their right leg, and then carefully stretch the leg upwards. You can hold onto the parents with the other hand or support yourself on a wall. They carry on until they are in a standstill. The standing split is a complicated gymnastics exercise that children should learn best in a ballet or gymnastics school. Only then can you make them yourself at home.

Exercises against hunchbacks in children over 10 years of age: diagonal when standing on four feet

Exercises against hunchbacks in children diagonal in the quadruped position

The next exercise works well for children who spend a long time at the computer. It improves posture, strengthens the abdominal and back muscles and uses the muscles around the cervical spine. It is twice as much fun for the children when they do this exercise with their parents.

The starting position is a four-footed stance with your knees touching the ground. The children lean on their hands. The head is initially held in line with the spine. Then the right leg is stretched back, and the left arm – forward. At the same time, the head is raised and the children look ahead. Hold the position for a few seconds, then repeat the exercise with your left leg and right arm.

Exercises against lumbar pain: the sitting rabbit

Exercises for lumbar pain sitting hare

The next exercise strengthens the muscles along the spine and improves posture. The children put their right leg forward and push their left leg back as far as they can. In doing so, you support yourself with your hands on the knee of your right leg and slowly push your hips and upper body forward.

Yoga exercise that helps with lumbar pain: the cobra

Yoga exercises for children with lumbar pain help Kobra

The cobra is a classic yoga exercise that increases flexibility and is perfect as a conclusion to training. (If desired, this exercise can be done at the beginning and at the end of the training). The children first lie flat on their stomachs and stretch their arms forward and feet backwards. The hands touch the ground. The head is upright, but the forehead is also touching the ground. Then the children lift their torso off the floor while supporting themselves with their hands. Hold the cobra position for as long as possible (around 15 seconds is enough for beginners) and then return to the starting position.