My Back Started Hurting at 29 — Turns Out I’m Not Alone
I used to think back pain was something that happened to “older people.” I was wrong. By the time I hit 29, endless hours at my desk, bad posture, and long scooter rides across chaotic city roads caught up with me. I’d brush it off as “normal,” but the dull ache kept growing — and I realized I wasn’t the only one.
Scrolling through social media confirmed it. Someone on X shared how daily scooter commutes on uneven roads left them in constant discomfort (https://x.com/1881713393369030656/status/1958159611619426405
). That hit home. On Facebook, I found an open discussion about small posture fixes — simple things like adjusting chair height and supporting the lower back — and hundreds of people were sharing their own tips (https://www.facebook.com/122099392514743210/posts/122137670852743210
).
Why Back Pain Feels Unavoidable
It turns out this isn’t just “me.” Experts say India now has one of the highest rates of back pain worldwide, mostly driven by long commutes, sedentary work, and lack of awareness. Even workplace wellness experts on LinkedIn are talking about it, pointing out that back pain is now one of the leading reasons for lost productivity (https://www.linkedin.com/posts/askdocdoc_back-pain-is-now-among-the-top-reasons-for-activity-7363925389095682048-2ZOj
?).
The more I read, the clearer it became: this isn’t just about one bad chair or one long commute. It’s lifestyle-driven. And that means solutions are also within reach.
What Helped Me (and Could Help You)
First, I started moving more. Just five minutes of stretching between tasks can make a difference. I found a Pinterest collection of back-friendly stretches that’s been surprisingly helpful (https://www.pinterest.com/pin/928445279437419250
). I also came across an infographic on Instagram breaking down simple spine-supporting exercises that are easy to follow, even if you’re short on time (https://www.instagram.com/p/DNlBwzeqkGG/
).
On Threads, a recent post encouraged people to address back pain early before it becomes chronic — and reading the stories in the replies convinced me it’s worth taking seriously (https://www.threads.com/@askdocdoc/post/DNlBwzivmpV
).
If you want to dive deeper into causes, prevention tips, and treatment options, I recommend checking out this comprehensive article on back pain in India (https://askdocdoc.com/articles/848-back-pain-in-india--causes-relief-and-best-treatment-options
) by AskDocDoc. It explains why early action matters and why surgery is rarely the first answer.
A Bigger Conversation
What struck me most is how many of us go through this silently. Back pain isn’t just about sore muscles — it impacts focus, mood, even relationships. Yet we rarely talk about it openly. The more we share what works (and what doesn’t), the better equipped we all become to deal with it.
I’ve started with small, consistent habits:
Gentle stretching twice a day
Paying attention to posture while working
Taking short standing breaks
Avoiding heavy lifting without support
It’s not perfect, but it’s helping.