When Kids Hurt: Understanding and Preventing Back Pain in Children and Teens

Hi, friends. 

I’m Dr. Jennine, one of the pediatric chiropractors here at KinActive Kids. If we haven’t had the chance to meet yet, I hope we do someday soon! I’m passionate about helping kids move with more ease, comfort, and confidence in their bodies through gentle pediatric care.

We talk a lot about growing pains and posture around here—but more and more, we’re seeing one concern show up again and again: back pain in children.

Did you know that nearly 1 in 5 children experience low back pain? Yep—you read that right. While we often associate back pain with adults who sit at desks all day or do heavy lifting, recent research shows that back pain in children is more common than you might think.

According to the International Association for the Study of Pain (IASP), low back pain is actually one of the most frequently reported musculoskeletal issues among children and teens. But don’t worry—this doesn’t mean we need to panic. Instead, it’s a chance to get curious and proactive about what’s going on in their growing bodies.

Why Is Back Pain in Children Becoming More Common?

There’s no single cause for back pain in children—it’s a mix of growing bodies and lifestyle habits. Let’s break it down:

1. Growing Bones and Changing Bodies

Kids aren’t just mini adults. Their bones are growing rapidly, muscles are shifting, and balance is still developing. These changes can lead to temporary imbalances that affect posture and movement patterns, which in turn can contribute to back pain in children.

Growth spurts in particular can make muscles tight or uncoordinated, which puts extra stress on the spine. Gentle chiropractic care and supportive movement strategies can help ease those growing pains and keep kids feeling good in their bodies.

2. Backpacks That Weigh More Than They Do

We’ve all seen it—kids with backpacks that look like they weigh more than they do, slung over one shoulder or hanging way too low. While current research doesn’t show a strong scientific link between backpack use and chronic back pain in children, carrying heavy bags the wrong way can still cause temporary strain or discomfort—especially in little bodies that are still growing and adjusting. So, it’s still worth being mindful!

3. Tech Time, Slouching, and Screen-Driven Posture

Let’s talk about screens. Between tablets, phones, and laptops, kids are spending more time sitting than ever before—and it’s often with poor posture. “Tech neck” isn’t just about the neck; this forward-leaning posture impacts the entire spine, often contributing to back pain in children.

Building in movement breaks, encouraging better posture, and using supportive chairs can help offset the effects of prolonged sitting.

4. Female Bodies and Changing Biomechanics

As girls hit puberty, their bodies naturally begin to carry more weight in the chest. This change can subtly shift their posture and center of gravity, which sometimes results in a forward-tilted pelvis and, you guessed it, low back pain.

It’s not about fixing anything—it’s about supporting those changes with smart movement strategies and proactive care that empowers young women to feel strong and confident in their bodies.

Chiropractic Care: A Gentle, Supportive Solution

Here’s the good news: back pain in children doesn’t have to be something they just “deal with.” Pediatric chiropractic care offers a gentle, holistic way to support spinal health and help kids feel better in their bodies.

At KinActive Kids, we specialize in age-appropriate, non-invasive chiropractic adjustments that support posture, relieve tension, and promote better movement patterns. It’s not about cracking bones—it’s about tuning into what each child’s body needs during a very dynamic season of growth.

We believe in helping kids move better, play more freely, and build confidence in their bodies—not just treat pain when it shows up.

Simple At-Home Tips to Help Ease Back Pain in Children

Whether your child is already experiencing discomfort or you just want to be proactive, here are a few easy ways to help support their spine at home:

• Backpack Check: Ensure backpacks are under 10–15% of your child’s weight. Look for wide, padded straps and encourage them to use both.
  
• Movement Breaks: Get them up and moving every 30–60 minutes during screen time. Even short breaks can make a difference.
  
• Core Strength: Exercises like planks, bird-dogs, and bridges (done playfully) help build core stability, which supports the lower back.
  
• Posture Awareness: Teach them to sit tall, with feet flat, and shoulders stacked over hips. A little awareness goes a long way!
  

When to Call in Support

If your child’s back pain sticks around for more than a few days or starts to interfere with sleep, sports, or daily activities—it’s worth checking in. Early intervention is key to preventing long-term issues and helping them feel confident in their body.

Remember: back pain in children is common, but it’s not something they have to live with. With the right support, their bodies can grow strong, balanced, and pain-free.

Let’s Keep Kids Moving and Thriving

At KinActive Kids, we’re all about movement, play, and possibility. Your child’s body is doing incredible things every day—and we’re here to help support them every step of the way.

If you’re curious about how chiropractic care might help with back pain in children, we’d love to chat.

Click here to book an appointment and get your child the support they need to feel their best!