Sideline Safety: How to Avoid Pain While Cheering on Your Young Athlete

By Emily Smith, DC, DICCP-Chiropractic Pediatric Specialist

Back-to-school season means back to sports, and while your child is gearing up on the field, court, or track, many parents are returning to their familiar place: the bleachers. As a chiropractor, I see more than just student-athletes for sports-related injuries—I see plenty of parents, too.

Long hours spent sitting on hard bleachers, folding chairs, or standing in awkward positions can cause real strain on your spine, hips, and neck. Here are some simple ways to prevent pain and protect your posture while supporting your athlete all season long.

1. Bring Back Support

Bleachers weren’t made for comfort. If you’re planning to spend several hours sitting, consider investing in a portable seat with lumbar support. Look for one that supports your lower back and encourages a natural upright posture. This can prevent slouching and reduce stress on your spine.

Even a small lumbar roll or a rolled-up towel can help maintain the curve in your lower back and prevent that “bleacher back” feeling.

2. Sit Smart

Try to sit with your feet flat on the ground, knees at a 90-degree angle, and avoid crossing your legs for long periods. If the bleachers are too tall or your feet dangle, bring a small footrest or use a bag to prop your feet up. Keep your weight evenly distributed and avoid leaning too far forward or to one side.

If you’re using your phone to check scores or take photos, be mindful of “tech neck.” Holding your phone too low strains your neck, so bring it to eye level when possible.

3. Keep Moving

Our bodies were made to move, not sit still for two-hour games. Set a reminder to stand up and stretch every 30–45 minutes. Walk around during halftime, do a few gentle stretches, or even cheer while standing to engage different muscles.

Small movements like shoulder rolls, neck stretches, or standing hip shifts can keep blood flowing and reduce stiffness.

4. Use the Right Gear

If you’re standing or walking a lot during events, make sure your shoes offer good arch support and cushioning. Flip-flops or unsupportive shoes can cause lower back, hip, or knee pain over time. Consider bringing a portable cushion or gel seat for longer tournaments.

5. Stretch at Home

A few minutes of stretching before and after games can go a long way in preventing pain. Focus on your lower back, hamstrings, and hips. Gentle yoga poses like child’s pose or cat-cow can relieve tension and improve flexibility.

Final Thoughts

As parents, we spend countless hours supporting our kids from the sidelines. But taking care of our own bodies is just as important. With a few smart adjustments, you can enjoy every play, point, and goal—without paying the price later.

If you experience lingering pain after a game or tournament weekend, consider seeing a chiropractor. We’re here to help keep you in alignment, both on and off the sidelines.

Dr. Emily Smith has been practicing chiropractic in Eau Claire and Menomonie for 25 years. Though her specialty is in pregnancy and pediatrics, she enjoys helping patients of every age. At Smith & Prissel Chiropractic and Massage you can find the treatment you need from people who care.  www.myECchiro.com