5 Tips for Dealing with Back Pain In Your 30s

Category: Back Pain | Author: Stefano Sinicropi | Date: April 15, 2021

Dad back pain

We’re continuing our series on how back pain can affect people of all ages and all walks of life. Last week, we took a look at some of the common causes of back pain in your 20s. Today, we’re moving up a decade and looking at back pain in your 30s. There will be a lot of similarities between the two groups, but your thirties can be even trickier on your spine. Below, we take a closer look at some of the most common causes of back pain in your thirties.

Common Causes Of Back Pain In Your Thirties

As we mentioned in the blog about back pain in your twenties, it’s important that you seek out a consultation with a spine specialist if you are being bothered by back pain. We’re going to offer some general causes of back pain below, but an individualized diagnosis and treatment plan is always preferred. With that in mind, here’s a look at some of the most common causes of spine pain in your thirties.

  1. Weight Gain – Our metabolism starts to slow as we get older, and many people find that they can’t continue the same eating habits as when they were younger without gaining weight. Extra weight will lead to more stress on your spine, which is tasked with helping disperse pressure. If it has to regularly handle more weight, degenerative changes can occur at a more rapid pace. Strive to maintain a healthy weight in your 30s to help avoid speeding up natural spinal degeneration.
  2. Pregnancy – The thirties is a time when many women have their first or additional children, and that process is very hard on the body. Back pain is the most common symptom associated with pregnancy as the muscles and joints shift and prepare the body to grow and deliver a baby. Even after the birth is complete, your spine and body doesn’t bounce back instantly. Simple strength training exercises and even physical therapy routines can help restrengthen your core and your spine to help prevent back pain from lingering.
  3. Muscle Mass Loss – Your muscle mass tends to peak in your early- to mid-twenties, and while it certainly doesn’t disappear quickly, it’s not uncommon for you to begin to notice that certain activities may come with a little more soreness and stiffness. Oftentimes this only translates to mild back pain and discomfort, but it’s noticeable nonetheless. Regular exercise and strength training routines can help you retain muscle mass and ward off discomfort from potential muscle loss.
  4. Desk Work – Working at a desk for long hours over the course of your thirties can take a pretty significant toll on your spine. You may start to notice neck pain from being hunched over for long periods or lumbar spine pain if you’re slouching in your office chair. Start taking care of your spine at work by investing in a supportive chair or sit-to-stand workstation. Also consider checking out these tips for protecting your spine when you’re on the computer.
  5. Too Much Activity – Exercise and activity is important for staying in shape, but in our thirties we might not be as quick to realize when we’re pushing our body too hard. If you exercise too intensely or too regularly, the activity that should be helping your spine may actually be contributing to problems. Know that you need to be a little more mindful of your activity regimen as you get older. Listen to your body and give it the rest it needs to fully heal after intense or prolonged physical activity.

And that’s it for back pain in your thirties! Swing back next week when we tackle some common problems for people in their forties. And if you need help with spine pain at any age, reach out to Dr. Sinicropi and his team today.

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