Why You May Have Back Pain in Your Thirties

Back pain is not something that happens only later in life or only after a traumatic injury. People of all ages and walks of life get back pain. Here, we look at some of the common reasons pain may occur in your thirties. As you browse them, keep in mind that it is very beneficial to have back pain checked out by a doctor. In most cases, pain can be managed with conservative modalities. Surgery is reserved for situations in which the structure of the spine has been damaged and requires repair. That said, here are some of the reasons thirty-somethings experience back pain.

Weight Gain

Life may change significantly enough in this decade of life that a person gains 10 to 20 pounds. That extent of weight gain places extra stress on the spine, as well as the hip and knee joints. Having extra pressure to disperse, the spine may experience degenerative changes more quickly than would occur otherwise. Spinal degeneration can be postponed by maintaining a healthy weight for your body frame. 

Too Much Physical Activity

How is one to maintain their ideal weight without exercise? We understand how it can feel confusing to be told that weight can stress the spine and then hear that exercise can, too. Here’s the thing. Balance physical activity with rest. It’s that simple. There is no need to trade in the hiking boots or CrossFit dreams for a yoga mat. The spine can benefit from all types of exercise, so long as proper form is used and rest is given in between strenuous sessions. 


Women are typically not surprised when they experience back pain during pregnancy, which many women are experiencing in their thirties. Back pain is a common pregnancy complaint that occurs because the joints and muscles are shifting to prepare for childbirth. What may surprise a new mother is how long it takes for the spine and surrounding muscles to bounce back. Comfort can improve with simple strength training of the back and the core muscles. 

Desk Work

Oh, the desk job! The one that was hard-earned during your twenties and now has you sitting at a computer for 8 or more hours a day. Adults are often surprised to learn just how significant a toll sitting can have on the spine. In this instance, pain may occur in the neck from slouching forward or in the low back. Getting a proper chair, using good sitting posture, and taking breaks to get up and move around can help.

Back problems can begin earlier in life than most people imagine. If you need help understanding your back pain, reach out. Contact us at 212-606-1004 to schedule a virtual or in-office visit.

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