Why you might already have back pain in your 30s

Your first episode of back pain can come at you fast. One minute you’re sitting crisscross on the ground and yapping for hours or flinging a duffel over a shoulder no problem, and the next, you’re on the market for an ergonomic desk chair. That first dull ache or searing jolt may feel like the beginning of the end—that it’s all downhill from here. In reality, back pain in your 30s is common, and it probably has little to do with your body getting older.

CDC data suggests 35% of people ages 30 to 44 experience it, so know that you’re far from the only 30-something wincing at a backless stool or waxing poetic about a supportive couch. And in the majority of cases, there are simple steps you can take to find relief and thwart future episodes. Below, learn why back pain can rear its head in your 30s, what might signify a more serious issue, and how to alleviate everyday twinges.

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Back pain in your 30s is typically caused by a few factors working in tandem.

The good news is, your back probably isn’t hurting because of your body’s natural aging process this early in life (unlike your knees, for instance, where tissue breakdown can spark joint pain in this decade). The discs, or gel cushions between vertebrae, do flatten out with age (sometimes beginning in your 30s), which may cause irritation, Claire Morrow, PT, DPT, a San Francisco–based physical therapist and head of clinical consulting at virtual clinic Hinge Health, tells SELF. But, as she points out, imaging studies suggest disc degeneration commonly occurs in folks without back pain too.

What’s more likely at the root of back pain in your 30s comes down to lifestyle. It’s a period when you might be making strides at work, starting a family, or caring for aging parents—all of which can chip away at your physical activity, April Fetzer, DO, a board-certified physiatrist at the Hospital for Special Surgery at Naples Comprehensive Health, tells SELF. Just sitting down for long swaths may cause additional pressure within those discs. And letting your shoulders hunch forward (for instance, as you’re texting, driving, or working on a computer) makes matters worse, misaligning your spine in ways that could cause stiffness and discomfort in your neck and back, she adds.

At the same time, this decade’s mix of life stressors can directly pile onto back pain. Being emotionally on edge can translate into physical tension, Dr. Fetzer says, which you might carry in your shoulder girdle or low back. Research even shows a link between degree of stress and chronic low back pain: More of the former ups your risk for the latter.

It also gets easier to overexert yourself as you surpass 30. Patients in this demo tend to be “weekend warriors,” Dr. Fetzer says: They’re heads-down on work and life obligations during the week, so wind up cramming all their physical activity into their couple days off, making it more likely that they hurt themselves. With age, the threshold for injury also lowers, Dr. Morrow says. So pushing it just a little too much could leave you with a minor strain or sprain even if you’d have been fine with the same movement a few years ago.

It might take you increasingly longer to recover from tweaking your back too. Your nervous system can initiate a protective mechanism of sorts, which can cause lingering stiffness and spasming even after the actual injury has healed, Dr. Morrow says.

When back pain could signal something serious

The majority of back pain isn’t caused by an underlying issue or condition, Dr. Morrow notes. There are instances, however, where treatment may require more than lifestyle changes. Always see a doctor about back pain resulting from an injury, or if the pain interferes with everyday activities, gets progressively worse, or sticks around for longer than four weeks. Sometimes, back pain can ripple into your butt and down the back of your leg—this is called sciatica and happens when your sciatic nerve gets compressed. While it can feel alarming, the occasional episode is nothing to panic over, Dr. Morrow says. Just be sure to see a doctor if the radiating pain persists or becomes more frequent.

One more important note: If your back pain is accompanied by nerve-related symptoms like numbness or tingling, or changes in your ability to control your bladder or bowel, you may have a serious neurologic condition, Dr. Morrow says, and it’s essential to seek medical attention ASAP to prevent permanent nerve damage.

How to relieve back pain and ward off future episodes

Resting might feel intuitive for a sore back—and you do want to take it easy on high-impact exercises, heavy lifting, and any movement that triggers your pain. But conking out on the couch and staying immobile is “the worst thing you can do,” Dr. Morrow says. It has a way of stiffening everything and locking the pain in place. Instead, both she and Dr. Fetzer advocate for some gentle movement, for instance a 10- or 20-minute walk each day.

On the same note, if you have a desk job, it’s helpful to get up every hour or so and pace around a bit to avoid the plight of constant sitting. And for when you are seated, Dr. Fetzer suggests paying mind to your posture. Push your butt to the back of your chair and scooch in so it’s tougher to slouch. If you can, adjust your chair height so your knees and hips are at a 90-degree angle, and ensure the top of your screen is roughly at eye level.

Some soft stretching can also help loosen the kinks and wring out the soreness. A few of Dr. Morrow and Dr. Fetzer’s favorites include:

Cat-Cow (a.k.a. Cat-Camel): While on all fours, alternate between rounding and arching your spine.
Knees to Chest: Lie on your back, and hug your knees to your chest, gently rocking from side to side.
Open Book (a.k.a. T-Spine Windmill): Lie on one side with your knees bent, and stack your arms straight in front of you. Then lift the top arm and windmill it to the other side of your body, twisting as you do so.
Sphinx: Lie on your stomach and press your forearms into the floor to lift your chest.

You can also take OTC non-steroidal anti-inflammatory drugs (a.k.a. NSAIDs) such as ibuprofen (Advil) or naproxen (Aleve) for a surge of back pain—just be sure to follow the package instructions for dosing, and pop them with food to avoid stomach upset. But if you wind up needing to take these meds continuously for more than five days in a row, Dr. Fetzer suggests checking in with your doctor to figure out whether they’re actually the best option for you, and if so, to determine a dosing plan that minimizes long-term risks.

To stave off back pain in your 30s and beyond, make a habit of exercising your core (Dr. Fetzer recommends regular and side planks), as well as your hamstrings and glutes—a classic glute bridge will knock out both of ’em. Working with a physical therapist can also help you figure out where your weaknesses lie and how to combat them, Dr. Morrow notes.

Carving out pockets of time for stress relief, even if it’s just a few rounds of deep breaths or a five-minute meditation, can help unravel some of the tension that may be worsening your pain. It’s impossible to erase all of your worries, but also do your best to let go of concerns about your back pain itself—which can amplify your sensation of it, Dr. Morrow notes. Instead, remember that you’re not doomed to feel this pain forever, and take solace in the fact that you’re actively working to remedy it.

Original article appeared on SELF