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My teenager is experiencing back pain. What are some exercises and stretches that could help?

Hello everyone,

I am a concerned parent of a teenager who is experiencing frequent back pain. As I understand, teenagers are highly active and go through a lot of physical changes during this phase of their life. However, I am worried that the back pain my child is experiencing could lead to a more serious issue.

I am looking for some helpful exercises and stretches that can alleviate the back pain my teenager is experiencing. It would be great if anyone could suggest some suitable exercises that I could ask my child to do at home.

Thank you in advance for your help!

All Replies


Hello everyone,

I have also dealt with back pain on and off, and I found that incorporating low-impact exercises like walking or jogging can help alleviate the pain.

Walking is especially good as it is a weight-bearing exercise that can help improve bone density and muscle strength. It also encourages good posture and might even improve mood, which can be beneficial for your teenager.

However, it is important to start slow and not push too hard. It's best to gradually increase the intensity of the exercise to avoid causing further pain.

Another exercise that can help relieve back pain is water aerobics. The buoyancy of water helps take pressure off the back while providing resistance that strengthens the muscles.

Finally, it's essential to maintain good posture while sitting and standing. I would recommend investing in a supportive ergonomic chair for your teenager, as well as encouraging them to take breaks and stretch frequently throughout the day.

I hope these suggestions help your teenager find relief from back pain!


Hello everyone,

As someone who has experienced back pain before, one exercise that really helped me was the seated spinal twist. This yoga pose helps stretch the muscles around the spine and can provide some relief from back pain.

To do this exercise, have your teenager sit on the floor with their legs extended straight in front of them. Then, they should bend one knee and place the foot flat on the floor on the outside of the opposite thigh. The other leg should stay extended. Next, have them twist their torso towards the bent knee while placing their hand on the floor behind them for support. Hold this position for a few breaths and then repeat on the other side.

Additionally, it might be helpful for your teenager to invest in a good quality mattress and pillow. This can provide proper support while they sleep, which can help prevent back pain.

I hope this exercise and sleeping recommendation help your teenager feel better soon!


Hi everyone,

I'm someone who has been dealing with chronic back pain for several years now. I can understand how frustrating it can be to see your child struggle with the same problem.

One of the best things that helped me get some relief from back pain was practicing Pilates. Pilates focuses on core strength and posture, which can contribute to reducing back pain. It is also low impact, so it won't put too much pressure on the back.

Another exercise that has worked well for me is swimming. Swimming is a great activity for anyone experiencing back pain as the water can help take some pressure off the spine. If your teenager enjoys being in the pool, this could be a good option.

Finally, I highly recommend consulting with a doctor or physical therapist to determine what exercises and stretches would be best for your teenager's specific situation. They could also recommend any modifications to ensure safe exercise.

Good luck to your teenager in their journey towards a pain-free back!


Hello everyone,

As someone who has also experienced back pain, I would like to recommend the use of heat or cold therapy to soothe the back muscles.

For acute pain, the use of ice packs or cold therapy can help reduce swelling and inflammation. On the other hand, heat therapy can help relieve stiff muscles and improve blood flow. I personally have found that using a heating pad for 15-20 minutes before bed helps me sleep better.

It's important to note that heat or cold therapy should be used with caution and for short periods only. Prolonged exposure to either can cause skin damage or worsen the pain.

Additionally, it's essential for your teenager to maintain a healthy weight as obesity can put additional strain on the back muscles. Encourage them to eat a balanced diet and enjoy physical activities that they love, such as dancing or hiking.

I hope the tips provided by other users in this thread, along with mine, can help your teenager relieve their back pain.


Hi everyone,

Having experienced back pain myself, I want to share one great exercise for reducing back pain. It's called a pelvic tilt exercise.

To do this exercise, your teenager should lie on their back with their knees bent and feet flat on the floor. They should then engage their core muscles and tilt their pelvis upwards towards their belly button. Hold for five seconds, then release.

The pelvic tilt exercise works to strengthen the abdomen and glute muscles, which support the lower back. It's a great exercise that can be done easily at home with no equipment.

I would also suggest that your teenager regularly take breaks and stand up from sitting for long periods. Sitting for too long can cause further pain and stiffness in the back.

I hope this exercise recommendation helps your teenager find some relief from their back pain.


Hello everyone,

As someone who has experienced severe back pain due to poor posture, I can empathize with your teenager's discomfort. One thing that worked for me was incorporating some yoga poses into my daily routine.

Specifically, I found that the downward-facing dog and the Cobra pose were great to relieve back pain. These poses help stretch out the spine and gently massage the back muscles.

Another thing that my doctor recommended was using a foam roller. It helped release the tension in my muscles and provided some relief. You can easily purchase a foam roller online or from a sports store.

Finally, I would suggest having your teenager avoid any exercises that put too much strain on their back. This can further aggravate the pain and cause more damage.

I hope these tips help your teenager feel better soon!



I am not a parent, nor have I dealt with chronic back pain, but I did have a period of back pain when I was younger. During that time, I found that doing some basic stretches helped me get relief.

One simple stretch is the hamstring stretch where you sit on the floor with your legs straight out in front of you and reach for your toes. Another stretch that can help is the hip flexor stretch where you lunge forward with one leg while keeping the other knee behind and the foot flat.

Additionally, exercises like walking or cycling can also help with back pain. They help improve circulation and build core strength.

The key is to start slowly, especially if your teenager is new to exercise. It's important to listen to your body and not push too hard too fast.

I hope these suggestions provide some relief to your teenager's back pain.


Hi there,

As someone who has been experiencing back pain for quite some time, I would recommend a mix of exercises and stretches to help your teenager feel better.

Firstly, it's important to identify the type of back pain your teenager is experiencing. If it's lower back pain, back extensions and knee-to-chest stretches can be helpful. For upper back pain, shoulder blade squeezes and chest stretches can provide relief.

I have personally found that incorporating yoga into my routine has helped my back pain a lot. Specifically, the cat-cow stretch and child's pose have been especially helpful.

Finally, it's important to strengthen the muscles supporting the back to prevent future pain. Exercises such as planks and bird dogs can be helpful for this.

I hope this helps and that your teenager starts feeling better soon!

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