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Why am I having back problems at a young age?

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Back problems – Facing backache at a young age can leave people not only surprised but also devastated.  After all, back issues are said to be common among older people; however, a growing number of young adults are now reporting back pain. These problems occur due to a variety of reasons, including poor health and habits.

We’ll look at some of the most common causes of back pain at a young age.

Let’s get started:

Poor Posture

Poor posture is one of the main causes of back pain at a young age. This is the era of handheld devices like mobile phones and laptops. People often spend hours browsing their phones, which results in Text Neck Syndrome that impacts the neck and back muscles. The same goes for the laptop that people often put in their laps, thus bending a little too much, putting strain on their back muscles. 

Today’s youth is addicted to these devices and the average person spends about 3 hours and 15 minutes on their phones every day. Add about 4 hours of using the laptop per day and it goes to about 7 hours of screen time per day. Moreover, people who work at desks don’t always take care of their posture. It is important to invest in an ergonomic workstation so that your muscles remain in a good position. 

Here’s what you can do to reduce the risk of back pain:

  • Stand straight and do not slouch. It is very important to maintain a neutral pelvic position, especially if you have to spend hours standing on your feet. Consider placing one foot on a footstool to reduce the burden on your back and make sure to keep alternating between the two feet.
  • Choose a chair according to your height and ensure it provides support to your back. It might be a good idea to keep a pillow in the back for added support. Also, don’t neglect the neck, legs, and hands, and make sure to use armrests, footrests, and neck pillows. Lastly, do not sit in the same position for hours and keep getting up every hour or so.
  • Be careful when lifting anything, from a baby to a piece of furniture. Do not twist your back when lifting anything off the ground and let your legs do the work instead of your back. Moreover, consider finding a lifting partner to make the job easier.
  • Sleep in a position that supports your back. Avoid using very hard or large pillows and ensure the surface that you sleep on supports the natural curve of your back and doesn’t make it go rigid.


Unfortunately, there’s a direct link between obesity and back pain, especially severe obesity. About 7 in every 100 people under the age of 20 are said to be severely obese. Moreover, about 20 percent of children and teens between ages 2 and 19 have obesity. 

Being overweight puts a lot of pressure on your back, pelvis, and knees. Furthermore, some experts believe that obesity can be very bad for the lower back as it causes the pelvis to pull forward straining the lower back, which results in sprains, soreness, and pain. 

The only way to solve this problem is to lose weight and have a healthy Body Mass Index (BMI). Anything under 25 is considered fine and any number above 30 is considered obese.

Bad Bed

This might sound strange but a poor mattress can cause back pain. If you wake up feeling tired and in pain then it might be due to your bed. Consider replacing it with a back that supports your back. 

Also, the opinion on sleeping on the floor divided. Some people find it beneficial to sleep on the floor, whereas some find it to be more painful. Nonetheless, most experts agree that sleeping on the floor isn’t a good idea as a lack of cushioning can result in stiffness and pain.

Sprains and Injuries

It is very common for young individuals to end up with sprains and injuries due to trauma, bad postures, and other such reasons. Athletes are often at the losing end as they suffer a lot of injuries during practice or on the ground. Some of these injuries can impact the back resulting in back pain, including long-term issues that require professional interference.

The right treatment option depends on the nature of the issue. For example, sprains and spasms can be healed through rest, and ice and cold therapy. On the other hand, injuries may require bed rest, surgeries, therapies, and medication. 

The best way to reduce the risk is to be careful. For example, always warm up before you workout as lifting weights without warming up can result in injuries. Similarly, be careful when climbing stairs, lifting objects, jumping around, or playing your favorite sport.

Unfortunately, it doesn’t matter how careful you are, you will always sustain injuries. Some of these are minor and some may be major. If you have sustained an injury then make sure to visit a doctor who will ask you questions and make you undergo procedures such as x-rays and MRI.


In addition to all the reasons discussed above, young individuals may face back issues due to conditions such as spinal stenosis, herniated discs, and spondylolisthesis. Also, at times, back pain is temporary. For example, you may feel back pain after a long journey or you may feel strain in your back after excessive workout or dancing sessions. Such pain usually goes away in a day or two. However, if the pain is persistent or if it keeps coming back then visit a specialist and get diagnoses. 

You may need professional help to treat conditions such as spinal stenosis and spondylolisthesis. Fortunately, most conditions can be treated. Organizations like Premia Spine are working to find more and more solutions to back problems and the latest to join the list is TOPS, an FDA approved system that solves a variety of back issues. Get in touch with us to know more about TOPS and how it can help you.

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