As school ramps up in Edmonton, kids return to long hours at desks, overloaded backpacks, and packed extracurricular schedules. These changes can create posture problems and lead to low back pain in children — a surprisingly common issue.
In fact, studies show that about 18% of children and up to 66% of teens experience low back pain at some point. (1) That number climbs to 80% by adulthood. (2, 3) The good news? With the right strategies, much of this can be prevented.
Here are key ways Edmonton parents can help their children avoid low back pain this school year.
Why Children Get Low Back Pain
Kids often develop low back pain for the same reasons adults do – minus the years of wear and tear. Some common risk factors include:
- Being inactive or sedentary
- Carrying extra body weight
- Overtraining in sports
- Mental stress
- Smoking (in older teens)
- Increased height during growth spurts
- Carrying a heavy backpack
These factors can put extra stress on a child’s developing spine, increasing the risk of poor posture and pain. (4)
Backpack Tips to Protect Growing Spines
If your child uses a poorly fitting backpack, or wears it the wrong way, it can strain their back and shoulders causing back pain and poor posture.
What You Can Do:
- Limit weight: A backpack should not exceed 10% of your child’s body weight.
- Pack smart: Place heavier items closer to the spine and use multiple compartments to distribute weight.
- Choose the right pack: Look for lightweight materials like nylon or canvas, wide padded straps, and an adjustable chest or waist strap.
- Fit matters: The top of the backpack should not rise above the shoulders, and the bottom shouldn’t fall below the hip bones.
Encourage your child to use all of the straps, at least on long walks. A lot of kid’s swing one of the shoulder straps over their shoulder either out of laziness or to look “cool”. Using all four straps helps to transfer some of the weight of the backpack off of the spine and on to the hips. It’s not just about looking “cool”; it’s about avoiding strain on one side of the body.
Prolonged Sitting = Poor Posture
Long hours at a desk can weaken muscles and tighten joints. Add screen time after school, and it’s a recipe for discomfort.
If you notice your child slouching, tilting to one side, or sticking their head far forward, it’s time to intervene. These are common signs of posture-related issues that may lead to low back pain.
As a chiropractor in Edmonton, I regularly assess posture in children and teens. Chiropractic care can correct subtle imbalances before they become long-term problems.
👉 Here’s a helpful article:
‘Need Chiropractic Care? Check Your Posture’
Chiropractic Care for Children
Chiropractic care is a safe and effective way to treat low back pain in children. In fact, I was just 14 when I first saw a chiropractor for back pain that kept me off the ice during hockey season. After just a few visits, I was back skating pain-free.
If your child is dealing with discomfort or posture problems, don’t wait. Chiropractors can assess spinal alignment and recommend care tailored to growing bodies.
👉 Check out these related articles:
‘Chiropractic Care for Children’
‘Prevent Low Back Pain with Regular Chiropractic Care’
‘Chiropractic Care for Low Back Pain’
Help Kids Move More
Exercise is critical, especially when children spend hours sitting each day. Movement strengthens the spine, reduces stiffness, and improves overall health.
Even low-intensity movement helps. Encourage:
- Walking or biking to school
- Standing desks for homework
- Walking breaks during study time
- Weekend family activities like hiking, skating, or biking
- Less screen time after school
Kids copy what they see. If you’re active, they’re more likely to be active too.
Don’t Overlook Weight and Lifestyle Factors
About 30% of children in Canada and the U.S. are overweight or obese. This extra weight puts stress on their developing spine and increases the risk of back pain. (5, 6)
Weight management isn’t just about food and exercise. For a deeper dive, check out this related post: ‘Lose Weight to Help Your Low Back Pain’
Final Thoughts
Low back pain in children is more common than many parents realize, especially during the school year. The good news? It’s often preventable.
Simple steps like using the right backpack, limiting long hours of sitting, and encouraging daily movement can go a long way. Regular chiropractic check-ups can also catch posture issues early – before they turn into lasting problems.
If you’re in the Edmonton area and want help keeping your child’s spine healthy, we’re here to help. Feel free to reach out to schedule a posture assessment or ask any questions about chiropractic care for kids.
Your child’s back-to-school routine should be full of learning and growth, not aches and pain. These small changes can make a big difference in your child’s comfort, health, and long-term well-being.
For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.
To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.
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