More than 600 million adults live with back pain, making it the leading cause of disability according to the World Health Organization. In the UK, 80% of people will experience back pain at least once in their life, and half of patients report symptoms lasting a year or more. Faced with this observation, Dr David Baxter, a spine surgeon in London, has built an ultra-concrete routine to limit daily risks. The rest comes down to eight reflexes.
Prevent back pain even before the pain starts
His credo is clear. “The majority of spine conditions I treat are preventable. We shouldn’t wait until our backs hurt“, he told the Telegraph. “A very large number of patients that I operate on would not need surgery if they intervened earlier“, he added. He structures his day into 8 key points, easy to reproduce at home or at work.
Move more thanks to the walk
“One of the most underestimated problems is a sedentary lifestyle“, he explains. “It is at these times that conditions like a herniated disc and lumbar stenosis can occur, unless action is taken.“, he warns. Strict rest is no longer recommended for lower back pain and the objective is to regain movement without forcing. Four or five mornings a week, he goes for a gentle walk or jog. “It’s not a workout, just getting your legs off the ground to enjoy the fresh air and sunrise“, he explains. “It gets you moving, lubricates joints and releases endorphins that reduce pain and improve mood“. Exposure to light supports the synthesis of vitamin D, useful for bone health.
Take care of your sleep
On the night side, he sets his alarm for 5 a.m. after going to bed early. “After sixteen years of being on constant call as a neurosurgeon, I really appreciate waking up rested“, he confides. He advises against routine sleeping pills: “They knock you out but don’t put you into the deep, restorative sleep your body needs“. His rule on bedding is flexible: “There is no single solution. I like a very firm mattress without a pillow (they give me neck pain), so my wife and I use a differentiated density mattress, which works well“, he explains.
Maintain good hydration
When he wakes up, he drinks a large glass of water. “Staying well hydrated is essential for spinal health“, he explains. “This keeps the discs flexible, which protects them from wear. It also increases your energy to stay active and recover well“, he explains. The intervertebral discs are made up of 80% water and collapse in the event of dehydration. He aims for three to four liters of water per day, while the NHS equivalent generally recommends 1.5 to 2 liters for an adult.
Escape a sedentary lifestyle as soon as you can
At work, he tracks down inactivity: “As a hospital doctor, I spend a lot of time on my feet; my watch shows about 7000 steps per day. I make a conscious effort to move more“Rather than calling, he goes to see his colleagues and gets up at his desk every 20 to 30 minutes.”It’s good for mental health and relationships“, he summarizes.
Don’t underestimate ergonomics
He adjusts his screens to eye level and uses a standing desk when it helps him maintain a neutral posture. Sitting too long is associated with spinal problems, sometimes with a “tech-neck” posture. The ergonomic basics complete the picture: lumbar support, feet anchored, shoulders relaxed, change position frequently, and lift a load by bending the knees, close to the body.
Practice a gentle sporting activity
On the activity side, “you don’t have to run ultra-marathons, but everyone should do resistance work. This provides stability, protects the spine and improves posture, when done correctly“, he emphasizes. “If you have back pain, or conditions like arthritis and osteoporosis, simply adapt what you do. Movement is medicine; even a little helps“, he insists. “If you don’t know how to swim, walk in the small bath; it’s excellent for building muscle. Tai chi and Pilates are also excellent for controlled movement and core activation“, he suggests.
Don’t overwork yourself
Beware of overwork: “Pulling too much on the rope can fatigue the musculoskeletal system and compromise recovery.“, he warned. To release the pressure at the end of the day, he relies on monthly rituals. Sauna and cold bath return: “They are a wonderful way to reset the counters. I also book a monthly massage. Manual therapies can provide short-term relief for back pain and stiffness“, explains. A study suggests that a dry sauna can soothe lower back pain and that professional massage helps certain patients, even if prevention mainly involves lifestyle.
Cold shower before sleeping
Twenty minutes before going to bed, he ends with a cold shower: “Twenty minutes before bed I take a cold shower to lower my body temperature, which helps me fall asleep“, he indicated. It is up to everyone to adjust their evening routine to sleep better, keeping in mind that the objective remains the same: to prevent back pain through repeated actions, and to consult if the pain persists, radiates or is accompanied by neurological signs.