Help Prevent Back Pain in your Kids with 3 Easy Exercises

Many people might think that back pain mostly occurs later in life or after an accident or injury, but children can also experience back pain. Even if your child isn’t suffering from back pain, encouraging them to stay active and strengthen their back and core musculature can help to prevent injuries and pain in the future. Back exercises can also promote good posture.

Below we have provided three easy and effective back exercises for kids:

1.  Bridge: Have your child lie on their back with their feet flat on the ground and hip-width apart and knees bent. Place arms straight to the side. Tighten the core and squeeze their bottom while lifting  hips into the air. Hold for 3 seconds, and then lower to the ground. Remember to make sure they aren’t holding their breath. Do this for 12 repetitions.
2. Lunges: Have your child tighten their abs and with their hands placed on their hips, step and lunge forward with one leg. Drop the back leg and knee to the ground at a 90 degree angle. Make sure your front knee does not bend further out than your ankle.  Switch legs. Repeat 12 times.
3. Leg-lifts: Find a chair that is relatively the same height as your child. Have your child stand behind the chair and hold on to the back of the chair with one hand. While tightening their stomach,have them bend knee and lift up leg to a 90 degree angle and hold. Lower the leg, but before it touches the ground, slowly raise it up again to a 90 degree angle. Repeat 5 times, and then switch sides/legs.

These suggestions are to help your child stay healthy and active.  Any amount of physical activity will be of benefit to your child so encourage them to keep moving and to find an activity they enjoy.  If they tend to want to sit and watch TV or play video games, have them take breaks and incorporate these fun and easy exercises into their day! Every little bit helps.

Always remember to have your children stretch before exercising and tell them to listen to their body to avoid pushing them past their limit.

Try these exercises with your kids to make it an enjoyable experience for them!

What do you do with your children to stay active?

Click here for our last post on back exercises for the elderly!