Have a desk job? CMC Vellore doctor warns of major health risk due to poor posture, neck strain. Shares 5 prevention tips

It’s no longer just a problem for the elderly—slipped discs are now showing up in people in their 20s and 30s. Surprised? You shouldn’t be, says Dr Sudhir Kumar, a Hyderabad-based neurologist, who is seeing a growing number of young patients suffering from disc prolapse. Blame it on tech neck, poor posture, and a sedentary lifestyle. The good news? A few simple changes can go a long way in preventing long-term damage.

What exactly is a slipped disc?

Also called disc prolapse or disc bulge, the condition occurs when the cushioning disc between two vertebrae slips out of place and compresses nearby nerves. This can lead to pain in the neck, arms, and shoulders—often accompanied by tingling, numbness or even muscle weakness. Traditionally, slipped discs were more common in people over 50 due to age-related wear and tear. But that trend is rapidly changing.

So what’s causing disc prolapse in younger adults?

Dr Kumar outlines several risk factors:


- Poor posture: Forward head tilt, slouching, and prolonged screen time on computers or smartphones (also called text neck) are key culprits.

- Repetitive neck strain: Jobs that involve lifting, overhead work, or frequent neck movement can gradually wear down spinal discs.

- Sedentary lifestyle: Sitting for long hours in poor ergonomic setups weakens the neck and core muscles, making the spine more vulnerable.

- Trauma or high-impact sports: Activities like wrestling, CrossFit, or even a whiplash injury can trigger disc problems.

- Genetic or congenital factors: Some people are born with conditions like early disc dehydration or connective tissue laxity (such as Ehlers-Danlos syndrome), making them more prone.

- Smoking and obesity: Both increase the risk—smoking reduces blood flow to spinal discs, while obesity adds extra strain on the spine.

- Bad sleeping posture: Using multiple pillows or poor neck alignment during sleep can also be harmful.

How can young people protect their spine?

Dr Kumar suggests a few simple but effective preventive measures:

1. Practice proper ergonomics at work and while using screens

2. Strengthen your neck, shoulder, and core muscles through regular exercise

3. Avoid lifting heavy objects repetitively without support

4. Quit smoking and maintain a healthy weight

5. Use a single, supportive pillow to keep your neck aligned while sleeping

Final word

Slipped discs might sound like something to worry about in old age, but they’re becoming a real concern for millennials and Gen Z. The takeaway? Start early, stay active, and pay attention to your posture—your spine will thank you later.