Feeling 80 in your 20s due to back pain? Experts share tips to prevent pain

Young adults complaining of constant back and neck pain have become common. Most of us have befriended pain-relief gels and ice packs against our will but to no avail. Stress and faulty body postures are the key reasons behind musculoskeletal (relating to joints, bones and muscles) pain in young adults.

This pain often comes in the way of our daily routine and hampers productivity. Yet, we choose to pay no heed to it and continue working in pain. This is where the problem begins leading to more severe chronic syndrome conditions.

"Currently, we are seeing an epidemic of neck pain and upper back pain, especially in adolescents and young adults," says Dr Amit Kale, department of orthopaedics DY Patil Medical College, Pune. He adds, "Almost 73 per cent of the students at the university and 60 per cent of the young working population are complaining of neck pain. This is becoming as common as back pain."

Seconding this, Navita Purohit Vyas, consultant, pain medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai says, "Nearly 100 per cent of patients with musculoskeletal pain mentioned that they deviated from using a table and chair, opting for more comfortable but detrimental postures. Approximately 80 per cent to 90 per cent of my patients visiting outpatient departments (OPDs) are now reporting musculoskeletal pain. Even individuals not using laptops for work, such as homemakers or teenagers have increased their screen time as leisure activities, contributing to this problem."

According to Dr Anup Khatri, senior consultant, Orthopaedics, Global Hospital, Parel, Mumbai, four key factors are responsible for the rise in the number of young adults having a common complaint of musculoskeletal pain.

1. Prolonged screen time: Many young adults spend long hours on screens which leads to sitting in uncomfortable postures. This triggers the pain.

2. Sedentary lifestyle: Lack of physical activity and prolonged sitting contribute to muscle tension and discomfort.

3. Stress: High stress levels can also lead to muscle tension and exacerbate pain in these areas.

4. Poor ergonomics: Incorrect seating positions and work setups can place additional stress on these body parts.

The rise in this common concern was observed during and after the pandemic. Since the Covid-19 lockdown forced all of us to stay within the confines of four walls, lack of physical activity, unhealthy eating habits and increased screen time acted as triggers for these concerns.

It's all interconnected
A pain that starts from the neck often spreads to the shoulder, arms, back and leg pain. Kale says, "To understand these pain areas, our body can be divided into four posture quadrants."

First is the head and neck, second is the shoulder, scapula and thoracic spine, third includes the lower lumber spine and pelvis and the fourth one includes the hip joint. All these four posture quadrants need to be balanced in the presence of gravity. If any one of these posture quadrants is distorted, it leads to pain in that area and then transpires into chronic pain in more than one area.

Those who ignore this might develop degenerative changes in their musculoskeletal system. Vyas states, "Repetitive incorrect posture over months and years can cause minor injuries to muscles and connective tissues, resulting in palpable bands of tension. The specific location of these bands depends on the posture adopted. For example, sitting without arm support can lead to elbow and shoulder pain, while slouching can result in upper and lower back pain. These tension bands can mimic radicular pain, as they may entrap nerves, causing discomfort that radiates to the arms or hands. Mouse usage can lead to repetitive nerve injuries, causing numbness and pain in the hands and wrists."

Untreated pain stands the risk of developing one of these common conditions seen in most working young adults:

1. Frozen shoulder:
It's a condition where the shoulder joint's capsule thickens and tightens, causing pain and restricted mobility. If left untreated, it can lead to severe pain and significant limitations in shoulder movement, affecting daily activities.

2. Herniated disc or Slipped disc:
This occurs when the inner gel-like material of a spinal disc leaks through a tear in the disc's outer layer, potentially compressing nearby nerves. A herniated disc can result in radiating pain, numbness or weakness in the limbs, affecting mobility and quality of life.

3. Chronic back pain:
This pain refers to persistent discomfort in the upper or lower back that lasts for an extended period. If unaddressed, chronic back pain can lead to reduced physical activity, decreased quality of life, and even mental health issues due to ongoing discomfort.

4. Forward head posture or tech neck:
Forward head posture is the habit of jutting the head forward while looking at screens, leading to increased stress on the neck and upper back. It can result in neck pain, headaches, and a hunched upper back, potentially causing long-term musculoskeletal issues.

Ignoring pain and maintaining poor posture can exacerbate these conditions, potentially leading to more severe and chronic health issues. Consultation with a healthcare provider or physical therapist is advisable for proper diagnosis and guidance on posture correction and treatment.

Ways to effectively manage such frequent pain and discomforts
To prevent this pain at a young age, it is crucial to maintain proper ergonomics in the workstation. Experts share tips on how to ensure a correct sitting posture:

1. The monitor should be positioned approximately 15 inches from the eyes and at eye level. Chairs and tables should be adjusted to match your height, offering head and back support. Armrests should support the forearms at a parallel position to the ground. Mouse usage should be minimised and the wrist should remain in a neutral position.

2. In addition to your workstation setup, proper lighting, temperature control, noise reduction and regular breaks are essential considerations to prevent musculoskeletal pain.

3. When seated, check for the 90:90:90 posture. Try and maintain your sitting posture in such a way that you make an angle of a trunk. Your thighs should be 90 degrees. The thighs and the legs should be in a 90-degree position and the leg and foot should also be the same.

4. Changing positions every 20 to 30 minutes is advised, and regular physical activity, such as walking or jogging, is beneficial.

5. Stretching exercises can help relax muscles and maintain their natural length. Here are some you can try:

Neck stretch: Gently tilt your head to one side, hold for 15-30 seconds and repeat three times per side. This helps relieve neck tension.

Shoulder blade squeeze: Sit up straight, squeeze your shoulder blades together for five seconds, and repeat 10 times. This strengthens the upper back muscles.

Seated leg raises: Lift one leg straight while seated, hold for five seconds, and repeat 10 times per leg. This will help engage core and leg muscles.

Wrist stretch: Extend your arm, pull back on your fingers with the other hand and hold for 15-30 seconds. Repeat three times per hand to relieve wrist tension.

Seated cat-cow stretch: Sit upright, arch your back, then round it while inhaling and exhaling slowly. Repeat 10 times. This promotes spinal flexibility.

Ways to treat pain
Besides physical exercises to relax the muscles, individuals can use hot or cold packs, over-the-counter pain relievers, and ointments like topical analgesics. In case of a muscle spasm, you can take the help of a light massage, and ultrasonic therapy.

Young adults should also consider lifestyle modifications such as maintaining a healthy weight, staying hydrated and taking breaks from screens to reduce the frequency of such pains. Proper nutrition and stress management techniques can also play a role in prevention.

Also Read: Embracing a healthy lifestyle: How recreational activities are essential to manage stress