Back pain affects millions worldwide — and it’s getting worse. According to the World Health Organization (WHO), more than 600 million adults experience some form of back pain, making it the leading cause of disability globally.
In the UK alone, NHS data suggests that four out of five people will experience back pain at least once in their lives. A study by the British Chiropractic Association found that half of Britons live with back pain for a year or longer.
But one London-based spinal surgeon believes that for most people, the problem can be avoided with early intervention and a few consistent habits.
“The majority of spinal conditions I treat are preventable,” says Dr David Baxter, a consultant in complex spinal surgery. “We shouldn’t wait until our back hurts — prevention is the best defence.”
Staying active: Movement over rest
Dr Baxter stresses that the old belief of “bed rest” for back pain is outdated and harmful.
“One of the most overlooked issues is a sedentary lifestyle,” he explains. “That’s when conditions such as disc prolapse or spinal stenosis can develop unless we act.”
He encourages light, regular activity such as walking, gentle stretching, or yoga to keep the spine flexible and the muscles strong.
Prioritize restorative sleep
After spending years on call as a neurosurgeon, Dr Baxter values quality rest.
He sleeps by 9:30 p.m. and wakes up at 5 a.m., emphasizing that deep, restorative sleep allows the body to perform essential repair work.
He warns against sleep medications, saying they “knock you out but don’t drop you into the deep, restorative sleep your body needs.” Instead, he recommends sticking to non-steroidal anti-inflammatories if pain interferes with sleep, and investing in a supportive mattress.
“There’s no one-size-fits-all,” he notes. “I prefer a very hard mattress with no pillow — they give me neck pain — so my wife and I use a split-density mattress.”
Hydration supports spinal discs
Dr Baxter begins his day by drinking a pint of water to keep his spinal discs hydrated.
“It keeps the discs flexible and helps protect against wear and tear,” he says.
Since the discs between vertebrae are made up of around 80 percent water, dehydration can cause stiffness and discomfort. He aims for three to four litres of water a day, roughly double the NHS’s recommended daily intake.
Gentle stretching and mobility
Each morning, Dr Baxter does a short series of mobility exercises, moving each joint through its full range of motion. His go-to routine includes neck rotations, cat-cow stretches, and glute bridges.
“A few minutes of daily mobility work is one of the best habits for keeping your body supple,” he explains.
Morning walks and sunlight
Four or five times a week, Dr Baxter takes a gentle walk or run.
“It’s not a training session,” he says, “just a leg stretch to enjoy the fresh air and sunrise.”
He adds that sunlight exposure boosts vitamin D levels, which are vital for bone strength and spinal health — particularly during darker winter months.
Gut health and spinal wellbeing
Dr Baxter’s breakfast typically includes berries, nuts, and kefir — a fermented drink rich in probiotics. He says gut health has a direct link to spinal and bone health.
“The gut and spine communicate directly,” he explains. “Your gut flora determines how you process food and medication.”
Instead of probiotic supplements, he recommends fermented foods such as live yoghurt, kimchi, and fresh fruits and vegetables, which support gut balance naturally.
Avoid long sitting periods
To minimize the strain caused by prolonged sitting, Dr Baxter uses a standing desk, cycles to work, and moves every 20 to 30 minutes.
“Too much sitting is directly linked to spinal problems,” he cautions. “That hunched ‘tech-neck’ posture is something I’m seeing more and more.”
He also advocates resistance training, which strengthens the core and stabilizes the spine, saying, “Movement is medicine — even a little helps.”
Managing stress and recovery
To unwind, Dr Baxter visits the sauna and cold plunge a few times a week, followed by a cold shower before bed to promote relaxation and better sleep. He also books a monthly massage for tension relief.
While research on sauna use for back pain prevention is limited, experts agree that stress management and relaxation are vital in reducing chronic pain risk.
A simple approach to spine health
Dr Baxter’s message is simple: small, consistent habits can prevent big spinal problems.
“Many of the patients I operate on wouldn’t need surgery if they intervened earlier,” he says.
