Why Back Pain Is Becoming A Modern Epidemic and How Lifestyle Is Fuelling It

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Back pain is no longer just an 'old person's problem.' Over the past three decades, it has escalated into a leading cause of disability worldwide, a public-health issue driven as much by modern lifestyles as by ageing populations. Additionally, the complaints related to back pain have spiked ever since the COVID-19 pandemic broke out. There was a major shift in lifestyle, particularly shifting to a work-from-home era.

We spoke to Dr Swati Bhat, MBBS, MD, FIAPM, DPMCAI, HOSMAT, Sadashiv Nagar, Bengaluru, who shared insights on the same and what you can do to manage it.

Why the Surge?

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According to a World Health Organisation (WHO) report, an estimated 619 million people lived with low back pain globally in 2020, and projections suggest the burden will rise further unless we change course.

"The answer is multi-factorial, but lifestyle plays a central role. Sedentary behaviour: long hours sitting at work, extended screen time and reduced incidental movement, is consistently linked to higher rates of low back pain," said Dr Bhat. A recent meta-analysis found that prolonged sitting and overall sedentary time increase the odds of developing low back pain, particularly in office workers and drivers.

Lifestyle Changes Due To COVID-19

"The COVID-19 pandemic amplified these risks. Rapid transitions to remote working often meant makeshift home workstations, poor ergonomics, and fewer opportunities for natural movement during the day; several studies have reported an increase in musculoskeletal complaints, including back pain, among people working from home," explained Dr Bhat.

Biologically, these lifestyle shifts cause deconditioning. Core and paraspinal muscles weaken when they are not regularly challenged, spinal discs and ligaments receive less circulatory support, and excess abdominal weight from sedentary habits increases mechanical load on the lumbar spine.

Role Of Systemic Factors

Systemic factors linked to modern living, such as obesity, smoking and chronic low-grade inflammation, further amplify risk and slow recovery. The Global Burden of Disease analysis attributes a substantial fraction of back-pain years lived with disability to occupational factors, high body-mass index and smoking.

India feels this trend acutely: pooled estimates show a high lifetime and point prevalence of low back pain across community and clinic populations, reflecting sedentary jobs, urban lifestyles and limited preventive awareness.

How To Combat The Back Pain Epidemic

"The good news is that lifestyle is also where we can act most effectively. Evidence from intervention studies shows that modest, regular physical activity, even walking three times a week, reduces recurrence and chronicity of low back pain by improving muscular endurance, joint mobility and pain modulation," explained Dr Bhat.

Practical measures that make a real difference include:

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• Break up sitting: Stand, stretch or walk for 2 - 5 minutes every 30 - 45 minutes.
• Build core strength: A simple home program of daily core and gluteal activation reduces strain on the lumbar spine.
• Improve ergonomics: An adjustable chair, screen at eye level, and keyboard/mouse positioning prevent forward head and slouched postures.
• Weight management and smoking cessation: Reduce mechanical stress and systemic inflammation that worsen spinal pain.
• Early physiotherapy: Seek guided exercise and education early - it prevents chronic pain pathways from establishing.

When To See A Doctor

Urgent review is required for progressive weakness, bowel/bladder changes, severe unremitting pain or fever. Otherwise, persistent pain beyond 6 weeks despite self-care merits specialist assessment - both to identify treatable spinal pathology and to design a personalised rehabilitation plan.

Bottomline

Dr Bhat concluded, "Back pain may feel inevitable in a screen-centred world, but it need not be. Small, sustained lifestyle changes, more movement, better posture, targeted exercise and weight control will bend the curve on this modern epidemic. As clinicians, employers and communities, our role is to make those choices simple, accessible and normal. Only then will we truly stay one step ahead."

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.