One may think that only older people deal with sore, hurting knees, or weak back muscles but guess what? More and more people in their 20s are having issues like back pain and knee pain these days. 

Understanding the issue of weak back muscles in Young Adults

When vertebrae, facet joints, or other spinal components experience the long-term effects of an injury, bad posture, inactivity, excessive sitting, or certain disorders, pain in the back or neck happens.  By the time individuals reach the age of 25, one in four people already exhibits some degree of disc degeneration, which affects the shock-absorbing cartilage pads that separate the vertebrae. At age 40, disc degeneration is present in two-thirds of adults; by age 60, it affects 90% of people.

Your spine begins to age in your 20s and 30s and continues to do so for the rest of your life, whether you realize it or not. Making a small effort to prevent back pain can significantly impact lowering your risk of developing it. 

What causes weak knee joints?

Overuse injuries are often to blame for knee pain in your 20s. Pain, stiffness, and other symptoms of weak knees can appear quite fast when the muscles, ligaments, or tendons are "overworked." The two overuse injuries most commonly related to intense activities are tendonitis and bursitis. However, they can also happen to those who start off somewhat inactively and increase their activity too soon. Although young individuals are susceptible to these kinds of injuries, they are not the only reasons for knee discomfort. Sometimes, weak knees could be one of the symptoms of an underlying disease like osteoarthritis or patellofemoral syndrome. It is always smart to seek medical advice.

What are some things you can do early on to prevent knee and back pain?

The following are some things you should take care of, and a few lifestyle changes you should make if you want to enjoy a longer and healthier life.

1. Keep moving if you want to stay independently movable 

Regular exercise is a terrific method to maintain the strength and health of your entire body. The bones and ligaments in your back can be safeguarded by performing exercises that build up the core muscles in your back and abdomen. Be sure to properly warm up before any exercise and stretch after the exercise. Maintain a regular leg workout regimen to keep your knee muscles flexible and strong.

2. Pick & wear the right footwear at the right time 

This is due to the fact that problems with your feet and ankles can have an effect on your back, knees, and hips. It is true that wearing the right shoes can help you avoid a variety of injuries. The incorrect footwear you choose might aggravate pre-existing conditions like pain or arthritis in your hips, knees, ankles, or feet. Your bones, joints, and the soft tissues that support them can become stressed and painful even after a little period of time spent wearing the improper shoes. It's essential to ensure you wear the appropriate, comfortable footwear for the sport or any routine life activity you're performing.

Ladies, the longer you wear high heels, the higher your chances are of hurting your knees, ankles, herniated discs, and other back problems. 

3. Quit Smoking without Nicotine Gum 

Everyone is aware that smoking harms your lungs and heart, but did you know that smoking can hasten the onset of osteoporosis and intensify the fragility of your bones? Additionally, smoking tobacco has been linked to a loss of normal water in the discs of the spine, which can result in the development of degenerative spinal disc disease and a reduction in the spine's capacity to absorb shock. Early spinal arthritis and loss of movement may result from this, in turn.

As a vasoconstrictor, nicotine restricts blood vessels to lessen blood flow and restrict oxygen and nutrients to the spine. Vasoconstriction can hasten inflammatory processes and bodily deterioration both in the spine and elsewhere.

4. Achieve & Stay at your Healthy weight 

Your weight puts pressure on your joints, spine, and especially your knees, every time you stand and walk. Being overweight or obese greatly increases your risk of tearing the cartilage between your joints, which will cause joint pain.

Your knee joints are subjected to an additional four pounds of pressure for every extra pound you carry. If you are only 10 pounds overweight, your knees will be under 40 pounds more pressure.

When you consider how much you move around each day, it is simple to understand why being overweight causes your knee joints to wear down. The preservation of knee joints can be hugely affected by weight loss.

5. Avoid inflammatory foods in your diet 

Your everyday diet has a big impact on how much inflammation is present in your body, which can harm your joints and spine. When it comes to inflammation, processed foods—often produced with white flour and sugar—are a key contributor. The consumption of a lot of meat, dairy, and eggs can also cause inflammation.

Try eating a plant-based, anti-inflammatory diet that includes eight glasses of water each day, a lot of fruits and vegetables, legumes, whole grains, and some fish. Onions, garlic, shallots, pomegranate, and leeks are a few foods that are especially anti-inflammatory.

6. Pay attention to your posture throughout the day 

Joint pain and spine problems can result from poor posture. The alignment of your joints, including your shoulders, hips, and knees, depends on your posture.

When we are seated, we have a tendency to relax or become sluggish, which results in poor posture. Avoid sitting on your knees while you are seated since it might reduce blood flow and put stress on the joint.

Sit instead with your feet flat on the ground and your knees bent. Sitting on the floor, you should either keep your legs straight out in front of you or bend your knees slightly. To reduce knee and posture issues, try to keep your spine neutral and switch positions often.

Remember

There is certainly no guarantee that these tips will prevent a "bad back" or “weak knees” but following them and using common sense will lessen your chances of developing problems and keep you feeling young and mobile for as long as possible.