Is a school backpack causing back pain in a teenager?

Question

Hello doctor,

I am a teenager. My back hurts. It has been hurting for about a month. It hurts at school. I do not know if cracking my back helps me. I do not really know. I just need some tips and some advice.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I have gone through your query and understand your concern.

Back pain in teenagers is common, especially with school, prolonged sitting, and rapid growth.

In teenagers, back pain for a few months is often due to:

Muscle strain, such as from carrying heavy backpacks, sitting for long periods at school, or having poor posture while studying or using a phone or computer.
It can also be caused by growth-related muscle tightness, as during puberty, bones can grow faster than muscles, making the back feel tight and sore.
Another common reason is posture problems, like slouching or leaning forward a lot during class or gaming.

Sometimes, frequent back cracking can happen when joints release gas bubbles. It is usually harmless, but it should not be something you feel you need to do all the time.

There are several things that can help. You can try these simple habits:

Fix backpack weight. The backpack should be no more than about 10 to 15 percent of your body weight. Use both shoulder straps and keep heavier books close to your back.
You should improve your posture. When sitting in class, keep your back straight, shoulders relaxed, and both feet on the floor.
Do gentle stretches daily. These can help loosen the back. These include the child’s pose stretch, knee-to-chest stretch, and cat-cow stretch. Doing them for five to 10 minutes a day can help a lot.
Stay active. Do light activities like walking, swimming, stretching, and core exercises to help strengthen the back.
A warm heating pad or warm shower for 15 to 20 minutes can relax tight muscles.

When you experience the following things, you should tell your parent or doctor. Ask your parent or guardian to take you to a doctor if you have:

Pain lasting more than two to three months.
Pain that wakes you up at night.
Numbness or weakness in the legs.
Pain after a fall or injury.
Pain that keeps getting worse.

Sometimes doctors check for conditions like scoliosis (curvature of the spine) or spondylolysis (a small crack between two vertebrae) in active teens, but most of the time, it is just muscle strain.

I hope I have answered your question.

Let me know if I can assist you further.

Thank you.