Why young indians are struggling with bone and joint pain and how to prevent it

Bone pain is no longer just an old age problem — doctors say simple lifestyle changes from diet to posture can protect your joints for life. (Image: Pexels)

You often hear elders complain of stiff knees or aching backs, but today even people in their thirties are reporting bone and joint pain. Blame it on desk jobs, long hours on phones ,skipped meals or lack of sunlight, your lifestyle is making bones weaker far too early. Doctors say it’s possible to change this story. With a little attention to diet, posture and daily habits, we can build strength that lasts a lifetime.

People believe bone pain is only a problem of old age. That is not true, reveals Dr Akhilesh Yadav, Director–Orthopaedics and  Joint Replacement, Max Super Speciality Hospital Vaishali, New Delhi. He explains that bone aches can strike at any age, thanks to missing nutrients, long sitting hours, excess body weight, or even poor posture at a desk. “Deficiencies in calcium and vitamin D are especially common and leave bones fragile. In older people, arthritis is the leading cause of pain, while younger adults often suffer from overworked joints and unhealthy routines,” Persistent pain, he adds, should never be ignored.

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Nevertheless, bones respond well to care. “Bones are living tissue; they grow stronger when we nourish and use them properly,” Dr Yadav shares. “Regular exercise, mindful eating, and correcting posture can work like daily medicine. Quitting smoking and limiting alcohol also go a long way in protecting bones,” he advises adding, “Keeping body weight in check means less stress on the knees and hips. And if you notice aches that don’t go away, a timely doctor’s visit can prevent long-term damage,”

Dr Yadav shares everyday steps to protect your bones and joints

Eat the right diet: Milk, yoghurt, leafy greens, almonds, eggs, fatty fish, and sunshine are your bone’s best friends. Don’t forget magnesium and vitamin K, found in nuts and veggies, for extra support.

Keep moving: Walking, yoga or light jogging helps bones stay dense and joints stay loose. Even stretching in between work hours can keep stiffness away.

Watch your weight: Extra kilos mean extra pressure on your knees and back. Keeping weight balanced protects joints from unnecessary wear and tear.

Mind your posture: Sit straight, stand tall, and lift carefully. A wrong posture for hours can do more damage than we realise.

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Quit smoking, limit alcohol: Both make bones weaker and slower to heal after injury.

Don’t ignore the signals: Regular pain or swelling is your body asking for help. Early check-ups can catch arthritis or osteoporosis before they worsen.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.