Get rid of back pain! Spine surgeon explains 8 golden rules, saying he does them every day

According to the Daily Mail, the solution lies in prevention rather than cure, according to spine surgeon Dr. David Baxter. “Most of the spinal conditions I treat are preventable,” he says. “We need to take action before our backs start hurting,” he says. The simple yet effective habits he practices every day are among the most powerful ways to maintain spinal health.

1. Move, don't lie down

While rest has long been thought to be a cure for back pain, Dr. Baxter says the opposite: "Inactivity is the biggest risk." Sitting for long periods can cause a disc to bulge or the vertebrae to press on nerves. Being active throughout the day significantly reduces these risks.

2. Prioritize quality sleep

The surgeon makes sure to go to bed at 9:30 PM before starting his day at 5 AM. He notes that muscle repair and tissue regeneration occur during deep sleep. He doesn't recommend sleeping pills; instead, he recommends opting for a quality mattress. He explained that he prefers a firm mattress with no pillows.

3. Start with water in the morning

Dr. Baxter's morning ritual: A glass of water as soon as he wakes up. The renowned doctor says, "Dehydration causes the spinal discs to shrink and harden." He makes sure to drink 3–4 liters of water a day—almost double the UK's daily recommendation.

4. Short stretching exercises every morning

A few minutes of stretching is essential for spinal health. The "cat-cow" pose, derived from yoga, relaxes the muscles from the neck to the waist. Knee rotations, side bridges, and hip lifts are also recommended for back strengthening.

5. Take a walk to the sunrise

Four or five mornings a week, Dr. Baxter goes for a short walk or run. "It's not a workout," Dr. Baxter says, "but it's more for getting fresh air and opening up the joints." Sunlight also supports bone health through vitamin D production.

6. Healthy breakfast and gut-friendly diet

"Gut health is directly linked to spinal health," says the surgeon, noting that she typically starts her day with blueberries, mixed nuts, and kefir. Fermented foods—yogurt, kimchi, kefir—boost beneficial bacteria in the gut, which reduces inflammation and protects the spine.

7. Stay active all day long

Dr. Baxter commutes by bike and avoids sitting at his desk for long periods. He says he stands up every 20 to 30 minutes and talks face-to-face with colleagues. He also uses a standing desk at home. "Excessive sitting is the most common habit that damages the spine," the spine surgeon says.

8. Unwind at the end of the day

The surgeon relaxes by going to the sauna and taking a cold bath several times a week. He also maintains his monthly massage routine. "Manual therapies provide short-term relief, but stress management is the most effective long-term prevention," Dr. Baxter says. A cold shower 20 minutes before bed lowers his body temperature, helping him fall asleep more easily.