Joint Pain: Ouch, my joints! Why your 20s and 30s are no longer immune to joint pain |

You know that old idea that joint pain only hits when you’re in your 60s or 70s? Forget it. That’s no longer the case. These days, people in their 20s, 30s, even 40s are finding themselves wincing when they climb stairs, stretch, or just roll out of bed. And it’s confusing because you don’t expect it.So why are younger people dealing with it? A lot of it has to do with how we live today. We sit more than we move, we carry backpacks and laptops instead of doing balanced physical activity, and we often ignore the small aches until they turn into something more persistent. Dr. Rakesh Rajput , Director & HOD – Orthopaedics, CK Birla Hospitals, CMRI, said, “Many young adults are experiencing joint pain, including knee, back, and shoulder pain. Living a sedentary lifestyle, spending too much time staring at a screen, poor positioning of the body, not having a strong core, and vigorous or improper exercising are all contributing factors to this rise in premature joint issue. Many young people experience joints issues that show signs of distress, such as stiffness or popping sounds, or will have pain every time after they exercise; however, many want to just wait for this to heal on its own. The longer one waits, the more permanent damage occurs and the quicker the joints will deteriorate.”

The tricky part is that because we have been told joint pain is for older folks, younger people often ignore it. They push through it thinking it will go away. Sometimes it does, sometimes it doesn’t, and by the time it becomes hard to ignore, the habits that caused it have already done a bit of damage. And that’s frustrating.But here’s the thing—there’s a lot you can do. Paying attention to your body early makes a difference. Stretching, strengthening, staying active in ways that don’t strain your joints, and even just noticing when a movement feels off can help you avoid bigger problems later. And while medicine and supplements can help, the first step is really noticing your body and listening, not brushing it off as something “you’ll deal with when you’re older.” “While exercising has great health benefits, exercising improperly or overtraining can lead to more injuries than they prevent.The answer to eliminating joint pain is exercising through proper biomechanics and creating a balance of strength, flexibility, postural correction, and rest. The sooner individuals receive medical evaluation, the better the chances they can correct the problem before the problem becomes permanent,” recommends the doctor.So, yeah, joint pain isn’t just an old-age problem anymore. It’s showing up early, sometimes silently, sometimes painfully obvious. By recognizing it, taking care of your body, and adjusting your lifestyle, you don’t have to accept it as inevitable. Your joints aren’t doomed, they just need a little attention before they start screaming. And that’s something you can start doing today, no matter your age.“Joint pain at a young age should not be ignored; it is a sign to the body that it requires reassurance, correction, and healing,” the expert urges. Medical experts consulted This article includes expert inputs shared with TOI Health by: Dr. Rakesh Rajput , Director & HOD – Orthopaedics, CK Birla Hospitals, CMRIInputs were used to explain how young adults are ignoring joint issues these days and what are the early signs that joints need medical intervention.