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Back pain in young people

Information for patients

Orthopaedics

Research suggests that back pain in young people can be reduced with increasing levels of activity, improving the flexibility of the leg muscles, and improving the strength of the trunk muscles.

Home exercise programs consisting of stretches and gentle core exercises should be completed on a daily basis. In addition, all young people are recommended to take part in at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis.

Leading a healthy lifestyle

Healthy food choices, keeping active and maintaining a normal body weight, will assist the postural muscles in supporting your body, reducing the chance of low back pain.

Posture

Maintaining an upright posture is important for strengthening the core and back muscles and should be encouraged at all times.

  • slumped posture
    Incorrect standing position
  • Upright posture
    Correct standing position

Standing: imagine a piece of string is pulling you up straight towards the ceiling – try not to stand with shoulders rounded and knees sagging

  • Sitting slouched with laptop on knees
    Incorrect sitting position
  • Sitting with back supported and laptop on the table top
    Correct siting position

Sitting: Sit upright with your back supported. If you are working at a laptop or tablet, sit with it in front of you, not on your knee

Stretches and core exercises

These exercises should be performed on a daily basis and it may be 6 weeks before any improvement is observed.

Stretches

Hold for 2 minutes on each side

Hamstring exercise with one leg stretching up the wall

Hamstrings: Lie on floor, one leg stretching up the wall and the other flat down. Feel the stretch on the back of the leg

Quadriceps exercise, laid face down bending one knee - hold the ankle and pulling the foot towards your buttocks

Quadriceps: Lie face down on the floor. Gently bend one knee, taking hold of your ankle, and pull the foot towards your buttock. Feel the stretch on the front of your thigh.

Core strengthening exercises

Laid on back with knees bent, slowly sliding hands up the thighs toward the knees

Lie on back with knees bent. Slowly slide hands up thighs towards knees.
Repeat x 20

Laid on back with knees bent. One knee slowly bending out to the side

Lie on back with knees bent. Keep one knee very still whilst slowly allowing other to glide out to the side. Slowly bring knees back together.
Repeat x 10 each side.

Laid face down with head resting on hands.

Lie face down, forehead resting on hands. Slowly lift arms approximately 5 centimetres off the bed. Slowly lower.
Repeat x 20

Lai on back, squeezing the buttocks and slowly raising the hips into the air

Lie on back with knees bent. Squeeze buttocks and slowly raise hips into the air. Slowly lower.
Repeat x 20

Patient experience

South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.

This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.

To ensure we meet your communication needs please inform the Patient Experience Department of any special requirements, for example; braille or large print.

T: 01642 835964
E: [email protected]

The James Cook University Hospital, Marton Road, Middlesbrough, TS4 3BW.
Telephone: 01642 850850
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