Joint discomfort, backache and weak bones were once considered afflictions of old age. We are seeing more and more patients in their 20s and 30s with these very problems in orthopaedic clinics nowadays. Occasional aches after a workout or a hard day at work may be nothing to worry about, but you shouldn’t dismiss ongoing symptoms as "normal."

One of the biggest concerns for young adults is the sound of joints popping. Cracking or popping that is painless is often innocuous and caused by the discharge of gas bubbles from the fluid of the joint.In some cases, however, the cracking may be a sign of cartilage wear, ligament damage or the early stages of arthritis and may be accompanied by pain, swelling, stiffness or a feeling that the joint is unstable and needs medical treatment.

Lower back pain is also increasingly affecting younger people. What has been caused by long hours spent sitting, bad posture, little physical activity, obesity and too much screen time is called by many doctors a “silent musculoskeletal epidemic”. Ignoring chronic back pain can cause simple, manageable illnesses to turn into chronic disorders that hinder productivity and quality of life.

Equally worrying is the increasing burden of poor bone health in young adults. Modern lifestyles, with little sunlight exposure, sedentary habits, processed diets and not enough calcium and protein, are seeing vitamin D and calcium deficiencies at much younger ages.

Recent investigations have raised concerns about increased rates of vitamin D deficiency and calcium insufficiency in young adults, both of which can lead to bone discomfort, muscular weakness, stress fractures and decreased bone strength if not addressed.

The first three decades of life are when bone health is established. You usually reach your peak bone mass around age 30, so these are key years for building strong bones and minimising your risk of osteoporosis later in life. If you do not optimise your bone health at this time, the implications can last a lifetime.

But many musculoskeletal issues can be prevented. Regular weight-bearing and strength-training workouts develop stronger bones and muscles. Adequate levels of vitamin D and calcium, proper protein intake, excellent posture, regular breaks from extended sitting, and keeping a healthy body weight are all important for long-term musculoskeletal health.

Young adults sometimes think they are too young for orthopaedic difficulties. In fact, the body usually transmits warning signals before major damage is done. Don't dismiss chronic back pain lasting more than a few weeks, recurrent joint swelling, unexplained bone discomfort, frequent sprains or repeated fractures. Also, avoid smoking along with healthy habits.

Healthy bones and joints are an investment you start early in life. Recognising these indicators today will help you avoid disability, persistent pain and decreased mobility in the decades to come.

Dr Gururaj S Puranik is a Senior Consultant – Arthroplasty, Arthroscopy & Trauma Surgeon at HOSMAT Hospitals, Bengaluru