Why Rates of Chronic Back Pain In Young Adults Are Soaring And The Easy Solution

Low back pain represents one of the leading causes of medical care in the U.S. and has been the largest global contributor to disability over the last 30-plus years. Most people associate back pain with middle-aged and elderly populations. According to a recent study published in Scientific Reports, data suggests an epidemic of rising chronic low back pain among younger individuals.

A study examining adults aged 21-34 reported a 200% increase in back pain prevalence from 1992 to 2006, as documented in Scientific Reports. Additionally, a review of 27 studies published in The Journal of Pain revealed that nearly 1 in 4 children and adolescents suffer from back pain, with females experiencing it more frequently than males.

The rise in back pain among young adults is not limited to the U.S.; it is a pan-Western phenomenon. In England, the proportion of young adults aged up to 34 affected by “high-impact chronic pain” — pain severe enough to hinder work, social interaction, and daily living — increased dramatically from 21% to 34% over a recent six-year period, as reported by The Guardian (UK) news report. 

This article will cover:

• Causes of back pain in young adults
• Potential problems that may arise if the pain is unresolved
• Simple exercises that may provide relief
• Best back pain relief product for home

Causes of Back Pain in Young Adults

It should come as no surprise that poor posture is one of the leading causes of back pain in young adults. Often referred to as ‘nerd neck’ or tech neck, poor posture caused by hunching and slouching over smartphone screens is detrimental to spinal health. The excessive forward head posture places pressure on spinal discs. The outer layer of discs — the annulus fibrosus — undergoes microtears and weakening when the spinal discs are continually compressed.  This compression predisposes the discs to herniation or bulging. Herniation or bulging compresses the nerves, which causes pain to radiate to the lower back. 

While physically active young adults are susceptible to excessive forward head posture as much as their inactive peers, having a sedentary lifestyle places them at greater risk for developing chronic pain. A lack of physical activity weakens the muscles that support the spine, including the erector spinae and core muscles. Prolonged inactivity also reduces circulation to spinal discs, preventing their ability to receive nutrients. This accelerates disc degeneration, increasing the risk of herniation or structural changes that contribute to chronic pain.

According to The Guardian report, over one-third of young adults in the UK are experiencing significant back pain, with obesity and inactive lifestyles identified as major contributing factors.

Potential Problems from Untreated Back Pain

If left unresolved, back pain can lead to more pressing concerns (no pun intended). For instance, prolonged poor posture or sedentary habits can accelerate Degenerative Disc Disease, causing reduced disc height, stiffness, and potentially nerve compression.

Even more alarming, persistent poor posture can alter the spine's natural curvature, resulting in structural changes and inflammation that may contribute to Chronic Pain Syndrome. Poor posture may progress into degenerative conditions if the spinal discs, vertebrae, muscles, or ligaments are structurally altered. 

How Young Adults Can Easily Correct Poor Posture And Eliminate Back Pain

The research study from Scientific Reports found that a simple 12-week lumbar stabilization exercise program significantly reduced pain intensity and disability levels. 

Here are three simple corrective postural exercises that stabilize the lumbar spine, thereby potentially minimizing or eliminating back pain:

• Plank: Strengthens core muscles to stabilize the spine. Maintaining a proper plank position helps improve posture and reduce strain on spinal discs.
  
  
• Bridge: Targets lower back muscles and glutes to improve spine stability. This exercise also promotes better posture by strengthening core muscles.
  
  
• Cat-Cow Stretch: Enhances spinal flexibility and alignment. Alternating between arching and rounding the back improves mobility and reduces tension in the spine.

The Best Back Pain Product For Home Use

While these three postural exercises are highly recommended because of their efficacy, making time for them or remembering to do them presents a challenge for some young adults. 

Stamenkovic A, Clark BC, Pidcoe PE, van der Veen SM, France CR, Russ DW, Kinser PA, Thomas JS. Distinguishing chronic low back pain in young adults with mild to moderate pain and disability using trunk compliance. Sci Rep. 2021 Apr 7;11(1):7592.

Roy R, et al. Cross-National Trends of Chronic Back Pain in Adolescents: Results From the HBSC Study, 2001-2014. The Journal of Pain, Vol 23, No 1 (January), 2022: pp 123−130.