Understanding Back and Neck Pain in Teenagers: What Parents Should Know
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.
