New Delhi | 8 March 2026

Many young people who regularly go to the gym believe that being physically fit protects them from serious health issues. However, experts say that even active individuals are increasingly facing spine-related problems that were once more common among older adults. Dr Nikhil Jain, Consultant in Spine Surgery at Manipal Hospital Dwarka in New Delhi, explained that poor posture combined with intense workouts can gradually damage the spine.

According to Dr Jain, daily habits like long hours at a desk with poor posture can quietly strain the spine. He said, “Sitting hunched over a desk for hours, coupled with lifting heavy weights with tired muscles or poor form, can start to wear down the soft discs that cushion our bones. Over time, this may lead to bulging discs and chronic pain, which rest alone often cannot fix.” Such strain on the spinal discs can slowly develop into long-term pain if ignored.

Doctors say early signs of spine trouble should never be overlooked. Some of the common warning signals include tingling or numbness in the arms or legs, sudden sharp pain while bending or twisting, weakness in the hands or feet, and back pain that becomes worse while sitting. These symptoms may indicate pressure on the nerves or damage to the discs in the spine, and medical advice should be taken before the condition worsens.

Dr Jain explains that treatment usually focuses on reducing pressure on the spine so the body can heal naturally. “Most patients benefit from physical therapy aimed at strengthening deep muscles that support the spine from within,” he said. In some cases, if a disc presses on a nerve, doctors may recommend a minor surgery called a microdiscectomy. He also advised gym-goers to focus on proper form rather than lifting excessive weights and to maintain good posture throughout the day. “Your posture during the hours you aren’t exercising matters just as much as your workout,” he Poor Posture and Overtraining May Lead to Chronic Back Pain Even in Fit Individuals, Warns Spine Surgeon

Many young people who regularly go to the gym believe that being physically fit protects them from serious health issues. However, experts say that even active individuals are increasingly facing spine-related problems that were once more common among older adults. Dr Nikhil Jain, Consultant in Spine Surgery at Manipal Hospital Dwarka in New Delhi, explained that poor posture combined with intense workouts can gradually damage the spine.

According to Dr Jain, daily habits like long hours at a desk with poor posture can quietly strain the spine. He said, “Sitting hunched over a desk for hours, coupled with lifting heavy weights with tired muscles or poor form, can start to wear down the soft discs that cushion our bones. Over time, this may lead to bulging discs and chronic pain, which rest alone often cannot fix.” Such strain on the spinal discs can slowly develop into long-term pain if ignored.

Doctors say early signs of spine trouble should never be overlooked. Some of the common warning signals include tingling or numbness in the arms or legs, sudden sharp pain while bending or twisting, weakness in the hands or feet, and back pain that becomes worse while sitting. These symptoms may indicate pressure on the nerves or damage to the discs in the spine, and medical advice should be taken before the condition worsens.

Dr Jain explains that treatment usually focuses on reducing pressure on the spine so the body can heal naturally. “Most patients benefit from physical therapy aimed at strengthening deep muscles that support the spine from within,” he said. In some cases, if a disc presses on a nerve, doctors may recommend a minor surgery called a microdiscectomy. He also advised gym-goers to focus on proper form rather than lifting excessive weights and to maintain good posture throughout the day. “Your posture during the hours you aren’t exercising matters just as much as your workout,” he added.