Pain Relief in Your 30s: Balancing Work, Family, and Health

The thirties are often a decade of balancing career growth and family responsibilities. Unfortunately, this balance sometimes takes a toll on your physical health, leading to common pain complaints. As orthopedic and pain specialists, we aim to help this age group manage pain effectively so they can maintain their busy lifestyles.

Common Pain Complaints and Injuries

1. Neck and Shoulder Pain

• Causes: Stress, tech neck from prolonged phone use, or poor workstation ergonomics.

• Treatment: Adjusting posture, physical therapy, and massage therapy.

2. Knee Pain

• Causes: Overuse injuries, early signs of arthritis, or ligament strain.

• Treatment: Strengthening exercises, braces, or, if needed, hyaluronic acid injections.

3. Herniated Discs

• Causes: Lifting heavy objects improperly or cumulative wear and tear.

• Treatment: Physical therapy, epidural steroid injections, or minimally invasive surgery.

Preventative Measures

• Exercise Moderation: Avoid overtraining by including rest days.

• Ergonomic Upgrades: Invest in a supportive chair and an adjustable desk.

• Mindfulness Practices: Stress management through yoga or meditation to reduce tension.