Back pain in your 30s is common, affecting more than a third of adults, and is usually driven more by lifestyle factors than aging. Long hours sitting, poor posture, stress, and occasional overexertion can all contribute. Dr. April Fetzer, a board-certified physiatrist at the Hospital for Special Surgery at Naples Comprehensive Health, notes that gentle movement, posture awareness, and stretching can help relieve pain, while strengthening core, glutes, and hamstrings can prevent future episodes. Most cases are not serious, but persistent pain, worsening symptoms, or nerve-related issues should be evaluated by a physician. With proper care and attention to daily habits, back pain in your 30s is manageable and doesn’t signal permanent decline.
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Self covers Back pain in your 30s: causes, prevention, relief, and warning signs.