Joint pain in young professionals: Doctor explains why it is on the rise; Simple tips to prevent it

Long sitting is taking a toll on joints (Picture Credit: Pexels)

Joint pain is not just a problem for the aged, anymore. There are increasing amount of young working people with complaints and discomfort, aches and pains, limited mobility- related too long hours sitting at desk, stressful work situations, poor lifestyle habits. Here is why early detection and prompt intervention are so important to avoid sustained injury.

Pain in the joint among men and women in their 20s and 30s has been observed to be significantly on the rise. The contemporary workplace — seated for hours on stretch, devices that are always-on and hardly-any breaks for physical activity — has laid out a conducive platform for early musculoskeletal issues. The life of many young adults start with everything but ends up draining and slouching. In time, the body gives a warning: stiffness, soreness, less flexibility and pain after ordinary activities. And though it might begin as a mild annoyance, unaddressed joint pain can become long-term disabilities and chronic pain.

As per Dr Praveen Tittal, Director – Orthopaedics at CK Birla Hospital, Gurugram, the increase in joint related problem among young professionals can be attributed to hard desk jobs and both wrong ergonomics and lifestyle. Here are few major reasons why joint pain is on the rise in young adults and the cure:

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Office life often means sitting for eight to twelve hours a day; this dearth of movement, however, is the major problem leading to weakened muscles, sluggish circulation, and added stress to the knees, hips, and lower back. When you stay still too long, your joints stiffen, and over the years, this constant, subtle pressure hastens the natural wear and tear on your cartilage.

Working with an incorrect setup, slouching over a laptop, having a screen that’s too low or high, places serious strain on your neck, shoulders, and spine. This repetitive stress creates chronic pain that naturally worsens the longer you spend using a computer. Investing in ergonomic chairs, adjustable desks, and ensuring your monitor is at the correct eye level significantly reduces harmful stress to your body.

Since most young professionals have very busy schedules, it is difficult to squeeze in time to exercise. However, if these muscles are weak, they cannot support your joints, and extra stress is thrown on the knees, shoulders, and back. Adding strength training and simple, mobility-focused workouts-even just 20 or 30 minutes a day-is one of the best ways to protect and reinforce your long-term joint health.

Weight gain is often a factor in sedentary living and poor food selection, putting much more load on weight-bearing joints like the knees and ankles. In addition, high intake of processed foods and sugar might lead to inflammation in the body and make pain much worse. Shifting to a balanced diet that emphasizes protein, healthy omega-3 fats, and antioxidants will help your joints repair themselves and lower inflammation.

The hours of typing and scrolling we do on our smartphones contribute to the onset of carpal tunnel syndrome, stiffness in the wrists, and chronic neck pain, often referred to as "tech neck."

Simple tips for avoiding these repetitive strain injuries include periodic breaks, gentle exercises that stretch the muscles, and accessories that help support the wrist properly. Early intervention involves listening to early signs. By choosing to ignore minor stiffness or sporadic aches, you are basically accelerating the process of joint issues. Early intervention involves things like seeing a physiotherapist, focusing on posture correction, building muscle strength on a constant basis, living an anti-inflammatory lifestyle, and consulting a doctor when the pain remains for more than a few weeks or when the pain has started to limit your movements.

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Sore joints aren't just an 'age' thing now; they're a result of our lifestyle. Young professionals can take corrective steps to avoid this and protect their mobility by paying heed to such warning signs early enough, thus ensuring long-term joint health.

Sedentary work habits, long screen hours, poor posture, and limited physical activity are major contributors.

Yes. Chronic stress and poor sleep increase inflammation in the body, which can worsen joint discomfort.

Prolonged typing and awkward hand or wrist positions can cause strain in the neck, shoulders, wrists, and fingers.

Diet matters. Low intake of calcium, vitamin D, and anti-inflammatory foods may weaken bones and joints over time.

Take frequent breaks, stretch, maintain correct posture, stay active, strengthen muscles, and ensure proper ergonomics at the workspace.