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Back pain in your 20s? Doctors explain why young adults are developing ‘ageing’ spine problems and how to prevent it
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Back pain in your 20s isn’t always ‘just bad posture’. Experts explain the everyday habits that may strain your spine and how young adults can prevent it.
Back pain is no longer unusual among people in their 20s. Long hours at a desk, excessive screen time, commuting, poor posture and sudden intense workouts are some of the factors that may put increasing strain on the spine. HT Lifestyle reached out to experts to understand why young adults are experiencing back pain and how they can prevent it. (Also read: Woman who lost 35 kg in 12 months shares simple weight loss tips she ‘stole’ from Reddit: Meal prep to post-dinner walks )
Why are young adults experiencing back pain
“Back pain among young people, particularly those in their 20s, is becoming more common, and should by no means be ruled out as a sleeping position problem or a passing muscle strain. The spine is facing a new challenge today with sitting for extended periods, lack of physical activity, excessive screen time and poor posture, most often from a very young age,” said Dr. Pramila Sharma, Head - Physiotherapist, Paras Health, Gurugram.
“Even if one only works in the chair for several hours, sits on a bus, trains, or sits a lot for reading on a phone while standing still, the stress on the back can add up,” she added.
The spine is designed to move, but prolonged periods of sitting can affect muscle conditioning and place repeated stress on certain joints and tissues. Poor ergonomics, particularly working on a laptop with the screen positioned too low, can further contribute to discomfort.
Dr. Sharma said young adults may begin experiencing “periods of stiffness, discomfort after sitting for extended periods, pain when bending or standing up straight.” These symptoms, she noted, can be linked to weakness of the back muscles and/or excess mechanical strain on the spine.
“Sitting for long periods of time can also lead to decreased flexibility and core strength,” she said.
It’s not always about an ‘ageing’ spine
According to Dr. Anuj Jain, Sr. Consultant, Orthopedics, Kailash Hospital & Neuro Institute, experiencing back pain at a young age does not necessarily mean that the spine has aged.
“But, having back pain at a young age doesn't always indicate that the spine has ‘literally’ aged. It's crucial to identify the root cause, not the diagnosis of disc degeneration. Spinal issues that have occurred in the past, family history, stress, extended study or desk work or sudden heavy physical exertion may all be factors,” he said.
Suddenly starting heavy lifting or intense gym workouts without adequate conditioning can also place excessive load on the back. At the same time, repeatedly ignoring pain or relying on painkillers without addressing its cause may allow the problem to persist.
How can young adults protect their spine
Prevention, doctors say, is less about occasional intense workouts and more about maintaining regular movement and strengthening the muscles that support the spine.
“Young adults should thus concentrate on prevention by regularly moving, strengthening the core and back muscles, avoiding excess weight and static positions,” Dr. Jain said.
Dr. Sharma also recommended focusing on regular physical activity, appropriate strengthening and mobility exercises, along with an ergonomic workstation and frequent movement breaks.
Persistent or worsening pain should not simply be brushed aside. “Medical evaluation should not be delayed if pain persists, worsens, or spreads down the leg or if patients experience pain related to weakness or numbness,” Dr. Jain said.
“Early assessment can provide the key to discovering the root of the pain and avoiding further pain from becoming chronic,” he added.
Dr. Anuj Jain, Head of Unit at Sant Parmanand Group of Hospitals and Kailash Healthcare Ltd, is a robotic joint replacement and sports injury specialist with 17+ years of experience in orthopaedics.
Dr. Pramila Sharma, a physiotherapist and healthcare entrepreneur with over 18 years of experience, is the Founder of Krsna Physio Plus LLP and has worked across orthopaedic, sports injury and post-joint replacement rehabilitation.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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