Understanding Back and Neck Pain in Teenagers: What Parents Should Know
Back and neck pain are becoming increasingly common in teenagers, often linked to posture, screen time, growth spurts, and heavy school bags. While these aches are usually not serious, they can affect focus, confidence, and daily life. In this post, we explore the common causes of teen back and neck pain, when to seek professional help, and how physiotherapy can support strength, posture, and long-term wellbeing.
It can be worrying to see your teenager complaining of back or neck pain, especially when we often associate these aches with adulthood. However, back and neck pain are becoming increasingly common in young people, often linked to lifestyle, posture, and growth-related changes. The good news? Most cases are manageable with the right awareness, movement, and support.
Why Teenagers Experience Back or Neck Pain
There are a few common reasons why pain can develop during the teenage years:
Posture and screen time:
Hours spent studying, scrolling, or gaming can lead to a forward-head posture and rounded shoulders, which strain the neck and upper back.Heavy school bags:
Carrying a backpack that’s too heavy or worn on one shoulder can cause muscular imbalance and back pain over time.Growth spurts:
During rapid growth, muscles and joints can feel tight or sore as the body adjusts. Teenagers may also temporarily lose coordination or balance.Sports and activity:
Overtraining or poor technique in sports like gymnastics, football, or dance can sometimes lead to overuse injuries or muscle strain.Stress and tension:
Emotional stress can also contribute to physical tension, particularly around the neck and shoulders.
Signs It’s Worth Checking With a Physiotherapist
While mild discomfort that improves with rest and gentle movement is common, you should seek professional advice if your teen:
Experiences pain lasting longer than a couple of weeks
Has pain that interrupts sleep or daily activities
Feels tingling, numbness, or weakness in arms or legs
Develops pain after a fall or injury
Seems unusually tired or unwell alongside their pain
A paediatric physiotherapist can assess your child’s posture, strength, and movement patterns to identify what’s contributing to the pain and how to resolve it safely.
How Physiotherapy Can Help
At Bloom & Balance Physio, treatment is always tailored to the individual. Physiotherapy for teenagers often includes:
Posture and movement education — helping your teen understand healthy sitting and standing habits
Targeted exercises — to strengthen the core, upper back, and neck muscles
Stretching routines — for tight areas, especially after growth spurts or sports
Ergonomic advice — simple ways to set up desks and screens correctly
Activity guidance — supporting safe return to sports and reducing risk of recurrence
The goal is to not only relieve pain but also build awareness and habits that protect their growing bodies for the future.
Practical Tips for Parents and Teens
Here are a few simple changes that can make a big difference day to day:
Encourage regular movement breaks every 30–45 minutes when studying or on devices
Make sure backpacks are worn on both shoulders and weigh less than 10–15% of body weight
Promote balanced activity, combining sports with stretching or pilates
Support healthy sleep and emotional wellbeing, rest and resilience go hand in hand
Final Thoughts
Back and neck pain in teenagers is common, but it doesn’t have to become a lasting issue. With early attention and the right guidance, most young people recover quickly and learn valuable skills for maintaining lifelong physical health.
If your teen has been struggling with pain or posture changes, a gentle assessment can help uncover the cause and get them back to feeling their best.
Book a consultation with Bloom & Balance Physio to find out how we can support your child’s growth and wellbeing.
Understanding Hypermobility in Children: When “Flexible” Becomes “Too Flexible”
Many children are naturally flexible but when that flexibility leads to pain, fatigue, or clumsiness, it may be a sign of hypermobility. At Bloom and Balance Physio, we help children strengthen their bodies, build confidence in movement, and find balance so they can thrive in everyday activities.
Many children are naturally bendy, they can do the splits, twist into funny shapes, or bend their fingers backwards with ease. For most, this flexibility is simply a part of who they are. But for some, hypermobility can cause discomfort, fatigue, or even pain that affects their day to day activities.
At Bloom and Balance Physio, we often meet children whose flexibility has both benefits and challenges. So, what exactly is hypermobility, and how can physiotherapy help?
What is Hypermobility?
Hypermobility means a child’s joints move beyond the typical range. This can happen because their ligaments (which hold joints together) are stretchier than usual. Some children are just born this way, it can run in families and is more common in girls.
While many children are simply “extra flexible” without any issues, others may experience symptoms such as:
Joint or muscle pain (especially after activity)
Tiredness or fatigue
Clumsiness or poor coordination
“Wobbly” joints that sometimes give way
Difficulty sitting still or maintaining posture for long periods
When Hypermobility Needs Support
A child with hypermobility might find everyday tasks like writing, climbing stairs, or keeping up in PE. That’s where physiotherapy can make a real difference.
At Bloom and Balance Physio, we focus on:
Strengthening muscles to help support the joints
Improving balance and coordination through play-based exercises
Building endurance and confidence in movement
Supporting posture and body awareness
Empowering families with practical strategies for daily life
Encouraging Movement, the Gentle Way
It’s important for children with hypermobility to stay active! Movement helps strengthen their muscles, improve joint control, and boost confidence. Activities like swimming, cycling, or gentle dance can be great choices.
Parents can help by encouraging regular breaks, using supportive footwear, and making sure their child gets enough rest after activity.
A Message of Hope
With the right support, children with hypermobility can thrive, move confidently, and enjoy all the activities they love. Physiotherapy offers tools to help them bloom and find balance both in their movement and overall wellbeing.
If you’re concerned your child may have hypermobility or often complains of aches and tiredness, get in touch with Bloom and Balance Physio for a friendly assessment and practical advice tailored to your child’s needs.
Understanding Patella Dislocation in Children: A Parent’s Guide
When a child suddenly grabs their knee in pain after a twist or fall, it can be frightening for any parent. A patella dislocation , when the kneecap slips out of place, is a fairly common knee injury in children and young people, especially during sport or play. The good news is that with the right care and physiotherapy, most children make a full recovery and return to moving with confidence. At Bloom and Balance Physio, we help children rebuild strength, stability, and trust in their bodies, one step at a time.
When your child suddenly clutches their knee in pain during sport or play, it can be worrying. One possible cause is a patella dislocation, when the kneecap moves out of its normal position. Although it sounds serious, with the right care and rehabilitation, most children recover well and return to their favourite activities with confidence.
What Is a Patella Dislocation?
The patella, or kneecap, sits in a groove at the front of the thigh bone (femur) and helps the knee straighten and bend smoothly.
A dislocation happens when the kneecap slides out of this groove, usually to the outer side of the knee. This often occurs during sports, jumping, twisting, or even a simple misstep.
It’s a common knee injury in children and teenagers, especially those who are:
Growing quickly (as the joints and soft tissues are adjusting)
Involved in sports like football, netball, or gymnastics
Naturally flexible or have hypermobile joints
How It May Look or Feel
Typical signs of a patella dislocation include:
Sudden pain and swelling around the knee
A visible change in the knee shape (the kneecap may look shifted)
Difficulty straightening or standing on the leg
Sometimes, the kneecap moves back into place on its own
If this happens, it’s important to have your child assessed by a doctor or at A&E. They may request an X-ray or MRI to check for any associated injuries, such as small bone fragments or cartilage damage.
The Road to Recovery
After the kneecap is back in place and any swelling has reduced, physiotherapy plays a vital role in restoring strength, stability, and confidence in movement.
At Bloom and Balance Physio, we focus on:
Reducing pain and swelling: Using gentle movement and advice on rest and positioning.
Restoring strength: Especially in the thigh (quadriceps) and hip muscles, which help guide the kneecap correctly.
Improving balance and control: Through fun, age-appropriate exercises to retrain movement patterns.
Building confidence: Helping your child feel safe to return to running, jumping, and play.
In some cases, if the dislocation keeps happening (called recurrent dislocation), an orthopaedic review may be needed to consider further management.
Encouraging a Positive Outlook
The good news is that most children make a full recovery and return to their usual sports and play.
Physiotherapy supports not only physical healing but also emotional reassurance, helping your child trust their body again and move freely without fear.
Remember, every recovery journey is unique, and with patience, encouragement, and the right guidance, progress always follows.
If Your Child Has Experienced a Patella Dislocation
At Bloom and Balance Physio, we provide home-based and personalised care to help children regain balance, strength, and confidence after injury.
Whether it’s their first dislocation or a recurring issue, we’ll guide them (and you) through every step of recovery.
Get in touch to find out how we can support your child’s rehabilitation journey.
In-toeing, should I be concerned
Why Does My Child Walk with Their Feet Turned In?
If you’ve noticed your child’s feet turning inwards when they walk or run, this is called intoeing (often nicknamed “pigeon-toed”). It’s very common in young children and usually improves naturally as they grow. Intoeing can come from the feet, shin bones, or thigh bones depending on your child’s age.
Most of the time, it doesn’t cause pain or stop children from playing and keeping active. However, if your child trips often, has pain, or if the intoeing seems to be getting worse, it may be worth seeking professional advice.
At Bloom and Balance Physio, we can assess your child’s walking, provide reassurance, and guide you with any stretches, exercises, or advice if needed.
Understanding Intoeing in Children
As a parent, you may notice your child’s feet turning inwards when they walk or run. This is commonly called intoeing or being “pigeon-toed.” It can be worrying at first, but in most cases, intoeing is a normal part of development and often improves with time.
Why does intoeing happen?
Intoeing can occur for a few different reasons, depending on your child’s age:
Feet (Metatarsus Adductus): In babies and toddlers, the foot itself may curve inwards. This is often due to how your baby was positioned in the womb.
Shin Bones (Tibial Torsion): In preschool-aged children, the shin bone may naturally twist inwards, making the feet point in.
Thigh Bones (Femoral Anteversion): In older children (usually 4–7 years), the thigh bone can rotate inwards, leading to the knees and feet turning inwards.
Will my child grow out of it?
The good news is that intoeing usually resolves on its own as children grow, and it rarely causes long-term problems. Most children learn to walk, run, and play without pain or difficulty.
When should you seek advice?
Although intoeing is often nothing to worry about, you may want to seek a physiotherapy or medical opinion if:
Your child trips or falls frequently.
The intoeing is worsening rather than improving.
One leg looks very different from the other.
Your child has pain, swelling, or difficulty keeping up with peers.
How can physiotherapy help?
A paediatric physiotherapist can:
Assess your child’s movement and alignment.
Provide reassurance and guidance on what to expect.
Recommend simple stretches, strengthening, or activity ideas if needed.
Support you with advice on footwear and posture.
Key takeaway
Intoeing is very common and usually nothing to worry about. With reassurance, monitoring, and the right support if needed, most children grow out of it naturally.
At Bloom and Balance Physio, we’re here to help parents feel confident about their child’s development. If you’d like advice about your child’s walking, don’t hesitate to get in touch.
Toe Walking
Toe Walking in Children
It’s common for young children to walk on their tiptoes when they are first learning to walk. For many, this is just a phase that they grow out of naturally. However, if toe walking continues beyond the age of 2–3 years, happens frequently, or your child is unable to place their heels down, it may be worth seeking advice.
Possible causes include:
Habitual walking pattern
Tight calf muscles or Achilles tendon
Developmental delays
Neurological conditions (e.g. cerebral palsy)
When to seek support:
Toe walking is persistent past age 3
Your child cannot walk with heels down when asked
There are concerns about balance, coordination, or development
Toe walking is painful or affecting daily activities
At Bloom and Balance Physio, we assess children’s walking patterns in a fun, child-centred way and provide tailored exercises, stretches, and strategies to support healthy movement and development.
Toe walking, should I be concerned?
What is idiopathic toe walking?
Toe walking means a child walks on the balls of their feet without their heels touching the ground. Sometimes this is due to a medical condition, but when there’s no clear cause, it’s called idiopathic toe walking. "Idiopathic" just means we don’t know the exact reason why.
Why does it happen?
Many toddlers go through a phase of walking on their toes when they first learn to walk.
In some children, the habit just continues beyond the toddler years.
Some kids might toe walk because it feels natural, or they like the sensation.
Is it something to worry about?
Most children who toe walk grow out of it on their own.
If toe walking continues past the age of 3–4 years, it’s worth keeping an eye on.
Toe walking is only a concern if:
The child can’t put their heels down when asked.
It’s happening all the time.
It’s linked with pain, stiffness, clumsiness, or other developmental concerns.
What can parents do?
Encourage your child to walk with their heels down through play (e.g., walking like animals, jumping games, or walking uphill).
Stretching the calf muscles can sometimes help if they are a bit tight.
Supportive, heavier footwear can make heel contact easier.
If toe walking is persistent or you’re worried, a physiotherapist can check for tightness, muscle strength, muscle tone or balance issues.
Reassurance: In most cases, idiopathic toe walking is just a habit and doesn’t cause long-term problems. With time, encouragement, and sometimes physiotherapy support, children usually learn to walk with their heels down.
Tummy Time Tips: How to Make it Fun for Your Baby
Tummy time doesn’t have to be a struggle. With a few simple tweaks, it can become a playful way to bond with your baby while helping them build strength for rolling, crawling, and exploring the world around them. From face to face cuddles on your chest to colourful toys and mirrors that spark curiosity, there are lots of gentle ways to make tummy time fun. Discover easy tips and encouragement in our latest blog post.
Many parents breathe a sigh of relief when they hear the words “tummy time.” It can feel like yet another thing to tick off the list, especially if your baby isn’t a fan of being on their front. But tummy time doesn’t have to be stressful for you or your little one. It can be a gentle and playful way to bond, while giving your baby the chance to grow stronger each day.
At Bloom and Balance Physio, I believe every small moment matters. Tummy time helps your baby build the strength and confidence they’ll need for rolling, crawling, and eventually walking. And with a few simple tweaks, you can turn it into an activity your baby looks forward to, filled with smiles, connection, and reassurance.
Why Tummy Time Matters
Tummy time is more than just lying on the floor. It strengthens your baby’s neck, shoulders, arms, and back, setting the stage for key milestones like rolling, sitting, and crawling. It also helps prevent flat spots on the head and encourages your little one to explore their surroundings from a new perspective.
How Much Tummy Time Does My Baby Need?
Newborns: Start with just 1–2 minutes, a few times a day.
By 3 months: Aim for around 20–30 minutes spread throughout the day.
By 6 months: Babies often enjoy longer stretches and may roll into tummy time themselves.
Remember, little and often is best. Short, positive experiences add up over time.
Fun Ways to Make Tummy Time Easier
Start on your chest. Lie back with your baby on your chest so they can lift their head to see your face. This is both comforting and strengthening.
Use a rolled towel or pillow. Place a soft roll under your baby’s chest to make lifting up less challenging.
Mirror play. Babies are fascinated by their own reflection. A baby-safe mirror on the floor can capture their attention.
Sing and chat. Your voice is your baby’s favourite sound. Gentle singing or talking keeps them calm and reassured.
High-contrast toys. Black-and-white or brightly coloured toys encourage your baby to look, reach, and explore.
After nappy changes. Adding a short burst of tummy time after changes can build it into your daily routine.
Sibling play. If there are older brothers or sisters, have them lie down on the floor too. Babies love to copy and connect.
What If My Baby Struggles with Tummy Time?
It’s very common for babies to fuss at first. Here are some tips if tummy time feels tricky:
• Try shorter sessions more often. Even 30 seconds counts.
• Stay close and offer eye contact, touch, and encouragement.
• Mix it up! Change locations, use toys, or try tummy time outdoors on a blanket.
• Remember, persistence with kindness is key. It will get easier as your baby gets stronger.
When to Seek Extra Support
Every child develops at their own pace, but you might want to check in with a physiotherapist if:
• Your baby consistently avoids tummy time.
• They always turn their head to one side.
• You notice flat spots on the back of the head.
• By 3–4 months, your baby struggles to lift their head at all during tummy time.
Professional guidance can make a big difference, and you don’t have to navigate it alone.
Final Thoughts
Tummy time is about more than physical development; it’s also about bonding, laughter, and discovering the world together. With patience and creativity, you can transform it into a positive part of your daily rhythm.
If you’d like more personalised support or reassurance, Bloom and Balance Physio is here to guide you. Together, we can help your little one grow in strength and confidence, one playful moment at a time.
Useful Resources
https://www.lullabytrust.org.uk/
https://www.nhs.uk/conditions/baby/babys-development/play-and-learning/keep-baby-or-toddler-active/