BACK to School - Low Back Pain in Students

Health & wellness article written by Dr. Kaitlyn Hamel of Seacoast Spine & Sports Injuries Clinic of Portsmouth, Hampton, and Alton NH.

As summer rolls to an end, students are headed back to the classroom. Students must adjust from moving freely all summer to sitting for long periods of time in the classroom and carrying back packs full of books and binders from class to class. It’s important that parent’s become aware of the harmful effects that can result from poor posture throughout the school year. As we all know, knowledge is power, becoming aware and learning strategies to avoid bad habits is the first step!

Low back pain affects 8 out of 10 people at some point during their lives. The population most commonly affected are those 40-80 years of age however, prevalence in the younger population has increased in the past decade. Back pain in children and adolescents can result in poor academics secondary to decreased sleep, poor concentration, decreased energy, and poor self-esteem. Back pain caused by poor posture can also lead to medical conditions such as scoliosis and sciatica.

Helpful Posture Tips:

1. Students are required to sit for prolonged periods of time while in class and should be instructed to avoid slouching forward onto their desks. Students should be educated on attaining and maintaining the normal curves in their spine. The spine has three regions: cervical (neck), thoracic (mid-back), and lumbar (low back). Proper alignment in each of these regions is required in order to achieve good posture. The head carriage should be positioned above and between the shoulders, shoulders directly above the hips, feet should be placed flat on the floor and the natural curve inward in the low back should be supported.
2. Back packs should be small and contain only the necessary materials needed for the specific class or work to be performed at home. Limiting the amount of books and binders will decrease the weight and load on the spine. Back packs should be worn with both straps in order to distribute the weight evenly across the spine. Waist strap is preferable in order to provide additional support.
3. Exercise micro breaks should be performed every 30 minutes to an hour. These breaks can be performed during or following class and can consist of walking, seated stretching, seated backbends, and/or standing backbends. Taking breaks frequently throughout the day to move will maintain joint mobility, decrease muscular tension, and decrease discomfort and risk of back pain.
4. Scoliosis is a common musculoskeletal disorder, typically discovered in early adolescence. Scoliosis is the abnormal curving of the spine laterally which is usually characterized by a rib hump deformity (size dependent on severity of curve). This condition, if mild to moderate in severity, can be corrected using a brace (prescribed by physician) and physical therapy services. Therapy will focus on core and trunk stabilization exercises in order to prevent progression of the curve.

Contact Dr. Kaitlyn Hamel with any questions regarding this article topic. If you or your teenager are having any back pain that is impairing your ability to enjoy the beginning of the school year, you're encouraged to reach out to your general practitioner and ask about treatment options.