What exercises to strengthen the back of our children?

With the wearing of their school bags throughout the day and every day of the week, the backs and shoulders of our children are put to the test. Also, over time, pain in the spine, pelvis or shoulders can occur. To fight against this, beyond the choice of a comfortable backpack adapted to the morphology of the child, exercises can also be performed in addition to strengthen the back and shoulders to protect them against pain. It is also observed that pain in children practicing sports is less common than in those who do not. Back strength training is therefore an element to be taken into account very early. Our specialists guide you and give you their advice to strengthen children's backs.

What exercises are suitable to strengthen children's backs? What habits to take to protect their back?

We are told and repeated that physical exercise and movement are essential elements for the proper functioning of the body and that the practice of sport is one of the main remedies for back pain in particular. Yet, it is common to think that these ailments do not appear until a certain age. In addition, if one makes sure to choose a good school bag to preserve the body of our children and not to hinder his growth, it is however less common to think about making him do back strength exercises at a young age. Thus, we see more and more very young people constantly on their sofa or in bed playing video games or watching movies when they are not at school. The democratization of this form of childhood sedentary lifestyle seriously harms their proper development and causes significant back pain, especially in the back. If your child is not particularly athletic, know that some simple exercises can be performed to preserve his back, pelvis, shoulders, lumbar but also his knees and legs. 

Suspension exercise to muscle and stretch your back

Suspension exercises are very effective in strengthening and strengthening the back. The use of a climbing cage or the practice of climbing can allow the realization of this type of training. By dint of repetitions, the back and shoulders will naturally strengthen thanks to the weight of the body alone.

The exercise of the pumps

Pumps are generally feared by both adults and children. Still, this well-known physical exercise is excellent for upper body strength training. Be careful, however, to take the right posture at the risk of creating pain in the opposite case. When moving push-ups, the back should remain straight, the hands should be positioned shoulder-width, the elbows should not be flexed. No need to aim for performance. Repetitions of small sets are just as effective.

The practice of stretching

Carrying heavy loads and the stress of the day can cause tension in the back and lumbar. To relieve the muscles, some stretching exercises can be performed on a regular basis. In addition, this type of training also allows you to train and improve your flexibility.

Exercises with the gym ball

The gym ball is a very good exercise to strengthen your child's back and correct his posture. Indeed, by sitting on it, he will perceive a certain imbalance which will help him keep his spine straight and stimulate his tone.

The exercise of the "wooden man"

This exercise, which requires two, must imperatively be carried out with confidence. The child will have to drop backwards into the arms of the adult who will be nearby. This workout muscles the back and abs.

The exercise of the "travelling balloon"

This exercise that muscles the back and shoulders must be practiced as a team. It consists of passing a ball with both hands in the air without making it touch the ground and without throwing it.

The practice of swimming and yoga

Not all sports are necessarily recommended from an early age. Nevertheless, some can be started very early and prove beneficial for back strength training. This is particularly the case with swimming and yoga, which gently muscle the back, lumbar and shoulders while helping your children adopt a good posture.

Good to know: Wearing heavy loads with dumbbells is not recommended in children before the age of puberty. Indeed, this type of training could damage tendons, ligaments and muscles when the effort is intense.