Three back surgeries before 40 – Zach’s story

An aspiring football star

Growing up in California, I lived and breathed sport. But my real passion was football.

By the time I was in high school, I was set on becoming a professional footballer. This may sound like every teenage boy’s dream in the UK, but in the US, it felt like a real possibility. I’d earned a full college scholarship because of my ability and chose my university based on its football programme.

Shooting pain in my lower back

I was 17, playing in a football tournament, when I first felt an unfamiliar shooting pain in my lower back. I took a couple of weeks off football to let it calm down. But less than a year later, the pain came back – and it was worse.

Pain shot down the side of my leg, through to my toes. It was excruciating.

I was diagnosed with a herniated disc in my lumbar spine. Also known as a slipped disc, this is when one of the discs between your vertebrae bulges out of shape. It causes pain when it presses on the surrounding nerves. It’s not an uncommon condition, but it’s rare in people under 20.

The cause was never fully confirmed, but it was likely a mix of factors.

The end of the football dream

My symptoms were so debilitating that I ended up in surgery soon after. My first operation, in 2005, was a microdiscectomy – where surgeons shave off the piece of the disc that’s pressing on the nerve, causing the pain.

I was 18 years old, in my first year of university, and in peak condition. My family and friends expected me to bounce back quickly. However, during the surgery, the surgeons also had to perform a laminectomy – removing a section of my spinal bone (the lamina). This meant that my recovery was slower and more complicated than expected.

Whilst I was recovering, my teammates were getting stronger and better. Watching them begin to take off while I was slowly having to rebuild was devastating.

After I was placed on the reserve team, I thought to myself, ‘What’s the point?’ I took off my football boots and threw them in the bin after practice.

Five years later, when I was 23, the discs above and below the original one had started to deteriorate, and the pain had become unbearable again. I went in for a second operation.

That’s when I knew that, for me, sport was over and done with. It wasn’t worth pursuing anymore.

Persistent back pain returns

Luckily, I managed to spend the next ten years living mostly pain free, after finding the right coping mechanisms. For me, that included regular movement, physio, and knowing my limits. I felt the odd niggle, but nothing that stopped me living my life.

I moved to the UK, got married, and started a family. Life was busy, and for a while, my back didn’t affect me day to day.

But, two years ago, the pain started again. This time, the pain was completely different. It was a burning, pinching sensation on the outside of my calf. Even when it was dulled by medication, the discomfort was always there. I couldn’t sit with my legs crossed or move my feet properly. It was exhausting.

I was recommended basic physio exercises, but they didn’t help. Then came cortisone injections – steroid medications used to ease severe flare-ups – which I found uncomfortable and ineffective.

Finally, I was prescribed heavy duty pain relief: nerve blockers, opioids, and anti-depressants to dial down my body’s pain receptors.

The medication dulled everything – not just the pain, but my senses, energy, and my ability to be present. I felt like I was in a fog, but without the medication the pain was unbearable.

Parenting through the pain

This all happened while I had a newborn son and a lively daughter. I wanted to be the dad who could run, lift, play – but I physically couldn’t. My resilience was at rock bottom. I was mentally and emotionally drained.

The combination of constant discomfort and strong medication were putting me in a downward spiral of mental health. I felt like a very different person.

My wife was incredible. She saw I was struggling and quietly picked up the slack – never once complaining. She helped me get through what was a dark time.

A third surgery and slow recovery

In January 2025, I had my third surgery – a revision of the first. Surgeons returned to the same disc and removed more tissue.

Initially, the results were promising. The pain disappeared and I began weaning off the medication. The withdrawal symptoms were brutal – shaking, sweating, restless legs – but I pushed through.

But six months on, the pain is starting to creep back. Some days it’s fine. Other days, it nags at me. At my daughter’s second sports day, two months ago, I had to sit the parents’ race out altogether.

Recovery this time has been very slow and tough – mentally as well as physically.

Activity and fitness have always been a release for me. Now I feel like the best tool I had is gone, and I find myself pining for the things I can no longer do.

I’ve tried to find replacement activities – spending more time reading and cooking – but it’s not the same. I see men my age out on a jog and feel jealous.

The key is to stay mobile

As far as possible, I try to manage my back pain through movement, rather than medication.

I know it can feel counter-intuitive when you’re facing chronic pain, but movement is key for me. The more active I am, the better I feel. I use a standing desk at work and try to take clients for coffees, rather than always meeting virtually.

I’m constantly aware of my back. Even the simple act of grabbing my laptop bag is something I’m mindful of. I have to remind myself, ‘Turn, face, bend knees, activate glutes,’ for a simple task most people would do without thinking.

I’ve swapped heavy lifting for resistance bands and mobility work. I’m currently on my longest ever streak of daily stretches.

Managing a back injury whilst being a dad to two young kids has its challenges – especially when your youngest will jump off anything! I try not to pick my children up before I’ve stretched in the morning. But as any parent knows, that’s easier said than done.

Hope for the future

Having three back surgeries before age 40 has given me a new respect for my body. It’s made me realise that staying fit isn’t just about how you look – it’s an investment in your future health. I hope sharing my story will inspire people to take control of their health, and to take recovery from back surgery seriously.

My advice to younger people would be to take care of your body as best you can now, so you can keep doing the things you love later.

Of course, I worry about the future, but I’m also optimistic that as time goes by, support for people like me with back pain will continue to transform.

And I know there’s a lot I can control. When I work out now, it’s not about lifting heavier or looking a certain way. My priority is staying well and mobile – for myself and my family. I want to be able to run around with my kids, stay active as I get older, and live without fear of the next flare-up.

That being said, I haven’t lost my competitive streak. I may not be able to play football anymore, but one of these years, I’d like to take on that parents’ race at sports day.

Who knows, maybe next year I’ll get out there and take everyone by surprise.

Living with severe back pain – three things I’ve learnt

• 1. Movement really is medicine. If you can, prioritise being mobile over being sedentary.
• 2. Take small tasks seriously. Whether that’s picking up young kids or doing the dishes – find a technique that works for you.
• 3. Find another outlet. Being in pain is a mental and physical challenge. Try to spend time doing things which bring you joy.