Living with Back Pain: Mistakes I Learned to Avoid
Back pain is a silent thief. It stole my energy, my mobility, and sometimes even my hope. Twenty years ago, I faced the debilitating back pain that left me being absent from my work as a spine surgeon.
I underwent a discectomy, a surgical procedure to remove a damaged portion of a disc in my spine that was pressing on a nerve, and since then, I’ve been pain-free by consistently avoiding common mistakes and adopting healthier habits which I failed to do before.
My personal journey is proof that small changes can make a big difference, and I hope sharing my experience will inspire you to take charge of your back health.
If you’re searching for effective treatment for back pain or instant back pain relief at home, let me share actionable insights that have helped me manage and reduce my pain before ever considering surgery.
Why It Matters
Lifting heavy objects put immense strain on my spine. It was like stacking a tower on a shaky foundation—the instability would eventually cause everything to collapse. When I didn’t pay attention to proper lifting techniques, my back pain would flare up, leaving me frustrated and immobile. Twisting my spine or bending incorrectly only made matters worse.
What I Do Instead
- Ask for Help: I don’t hesitate to ask family members or colleagues for help when I need to lift something heavy.
- Bend the right way: I always bend at my knees, keep the object close to my body, and avoid twisting.
- Take help of tools: I use dollies, lifting straps, or ergonomic devices to minimize strain.
Mistake #2: Sitting for Hours Without Moving
Why It Matters
In my early years of practice, I often sat for long hours reviewing patient files or working at my desk. I didn’t realize how much this weakened my core muscles and reduced blood flow to my spine. The stiffness and pain I experienced taught me an important lesson: long hours of sitting can kill you ( slowly ).
What I Do now?Â
- Set Alarms: I use a timer to remind myself to stand up and stretch every 30 minutes.
- Optimise My Workspace: I’ve invested in an ergonomic chair that supports my lower back and ensures my feet rest flat on the floor.
- Incorporate Active Sitting: I alternate between sitting and standing throughout the day to encourage movement.
Mistake #3: Ignoring Ergonomics
Why It Matters
Working from the couch or bed might seem comfortable, but I learned the hard way that poor ergonomic setups force awkward postures. Over time, these postures made my back pain worse, even when I wasn’t doing anything strenuous.
- Create a Dedicated Workspace: I use a desk and chair designed for proper posture support.
- Position My Screen: My monitor is always at eye level to prevent hunching.
- Use Ergonomic Accessories: I’ve added lumbar cushions, footrests, and wrist supports to enhance comfort and alignment.
Mistake #4: Skipping Gentle Exercise
Why It Matters
After my discectomy, I thought rest was the only way to heal. But I quickly realised that prolonged inactivity only weakened my muscles and delayed recovery. Gentle exercise became a game-changer for me, improving blood flow, strengthening my muscles, and speeding up healing.
What I Do Instead
- Start Small: I began with low-impact activities like walking, swimming, or yoga.
- Stretch Regularly: I focus on stretches that alleviate tension, such as:
- Cat-Cow Stretch: Promotes spinal flexibility.
- Child’s Pose: Releases tension in the lower back.
- Hamstring Stretch: Reduces tightness and improves posture.
Stay Consistent: I dedicate at least 15–30 minutes daily to these exercises.
Mistake #5: Avoiding Professional Help
Why It Matters
Back pain often signals underlying issues that need professional evaluation. In the past, I’ve seen patients delay seeking help, relying on internet advice or over-the-counter remedies. This not only prolonged their pain but sometimes made their conditions worse.
What I Do Instead
- Consult Specialists: I consult colleagues or trusted spine experts when I need a thorough evaluation or advice for persistent pain.
- Work with Physiotherapists: Physiotherapy has been instrumental in my recovery, helping me build strength and improve flexibility.
- Explore Advanced Options: While surgery is a last resort, I’m open to minimally invasive procedures if they’re necessary.
When to Seek immediate medical attention:
- Persistent pain lasting longer than two weeks. Do you know when back pain becomes a medical emergency?
- Numbness, tingling, or weakness in your legs.
- Difficulty controlling bladder or bowel movements.
- Pain caused by a fall, accident, or trauma.
As someone who has personally experienced severe back pain, I know how debilitating it can be. But I also know that change is possible. By avoiding these mistakes and implementing healthier habits, I’ve managed to stay pain-free for over 20 years. My experience as both a patient and a surgeon has reinforced my belief that with the right approach, relief is within reach.
Healthy Alternatives I Swear By
For every harmful habit, I’ve found a healthier alternative. Here’s what has worked for me:
Replace Heavy Lifting with Smart Tools
- I use carts or lifting straps to handle heavy objects.
- Frequently used items are stored at waist level to minimize bending.
Swap Long Sitting for Active Breaks
- I stand or stretch during virtual meetings or phone calls.
- Short walks during lunch breaks or between tasks keep me moving.
Upgrade Workspace Ergonomics
- Lumbar support in my chair has significantly improved my posture.
- My monitor and keyboard are aligned to reduce strain.
Replace Rest with Gentle Movement
- Daily light stretches or yoga sessions are now part of my routine. One stretch that has been particularly helpful for me is the Cat-Cow pose, which promotes spinal flexibility and eases tension in my lower back.
- Low-impact fitness classes have helped me stay active without overexertion.
Seek Professional Help
- I rely on trusted colleagues and physiotherapists for tailored advice.
- A medically prescribed treatment plan ensures I stay on track.
Preventing Back Pain for the Long Term
I have learned that prevention is always better than cure. Here’s what I do to keep my back healthy:
- Stay Active: Regular exercise strengthens my core and supports my spine.
- Watch My Posture: Whether I’m sitting, standing, or using electronic devices, I’m mindful of maintaining proper posture.
- Use Proper Lifting Techniques: I always bend at my knees and avoid twisting my spine while lifting.
- Manage My Weight: A balanced diet and regular exercise help me maintain a healthy weight, reducing strain on my spine.
- Sleep Smart: A supportive mattress and sleep positions that promote spinal alignment have been crucial for me.
Conclusion: Take Control of Your Back Health
