Although sometime soreness in kids' backs could be due to muscle tension, actual back pain is rare in children and often hides a serious problem. If your doctor determines that it is only tension, stretching the back and hamstrings may alleviate soreness. Abdominal strengthening is also helpful for reducing back pain in children.
Upper Back
Physicians check the muscles of the back when a child complains of back pain. Kids relieve simple tension in the back or prevent strains and muscles injuries with easy stretching exercises. The overhead arms stretch targets the upper back muscles. This exercise also stretches the arms and shoulders. Bring your arm up over your head and reach for the sky or ceiling to begin. Clasp your hands together over the top of your head and turn your palms to face upwards. Straighten the elbows and pull your shoulders back and down.
Lower Back
You stretch the muscles of the lower back differently than the upper back. A simple exercise kids can do is the pelvic tilt. This exercise is uncomplicated and has a dual purpose. It builds abdominal strength while stretching the lower back. Lie on your back and put your feet on the floor with the knees bent to begin. Rest your arms on the floor as well. Then, squeeze the abdominals and tuck your tailbone underneath you to bring your lower back against the floor. This lengthens the normally curved lower-back area.
Hamstring Stretch
Tightness in the hamstring muscles is another problem that causes backache in children. The hamstrings and glute muscles of the buttocks are so close to the back that tension there might lead to pain and soreness in the back. Kids stretch their hamstrings by sitting down and putting their right leg out straight in front of them. The left knee rests bent on the floor with the foot near the right inner thigh. By reaching forward for the toes, the right hamstrings stretch. Stretch the left leg the same way.
Hip and Hamstring Stretch
Kids can also relieve soreness in their hips or hamstrings that pull on the back by doing the crossover hip and hamstring stretch. To perform this stretch, begin in the seated hamstring stretch position with the right leg straight. Cross the left leg over the right and place the knee on the floor keeping the knee bent. Next, twist to the left and look over the left shoulder. Pressing the elbow or triceps against the left knee helps the body twist more. Stretch the right hip and hamstring by switching legs.
References
- American Academy of Orthopaedic Surgeons: Back Pain in Children
- KeepKidsHealthy.com: Back Pain
- KidsRunning.com; Stretching Is Important Fun at the Runner's World Half Marathon; Carol Goodrow
- BigBackPain.com: Back Exercises
- KidsRunning.com; Stretching Is Important Fun Part 2 Lower Body; Carol Goodrow
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