27 Jun My Back Pain Journey, and Why I’m Having Disc Replacement Surgery
Have you ever stood in front of a mirror, barely recognizing the woman staring back at you—not because of how you look, but because of how much pain you’re carrying?
If you’re reading this while dealing with persistent back pain that’s stealing your energy, limiting your activities, and making you feel like your body has completely betrayed you, I want you to know something important: you’re not alone, and more importantly, you’re not broken.
As someone who’s spent years helping midlife women reclaim their health and vitality, I’ve learned that our most powerful teachings often come from our deepest struggles. That’s why I’m opening up about my 20-year battle with degenerative disc disease, multiple surgeries, and the daily reality of managing chronic pain—even while maintaining my role as a fitness and health expert.
You might look at me and think I have it all figured out. The truth is, I wake up most mornings in pain. I’ve had 13 surgeries. I’ve experienced the devastating moment when my right leg stopped working completely. And I’m about to undergo another major spinal surgery this July because my condition has progressed to a point where my spine is auto-fusing in ways that are trapping nerves and creating more pain.
But here’s what I’ve discovered through this journey: pain doesn’t have to define your life, and there are real, science-backed strategies that can help you reclaim control over your body and your future.
The Silent Epidemic Affecting Midlife Women
Before diving into my personal story, let’s talk about what’s really happening to women in midlife. Research shows that 40.6% of women experience back pain compared to 37.2% of men, with the highest rates occurring between ages 45-64 at 44.3%. Even more striking, one-third of people aged 40-59 have image-based evidence of moderate to severe degenerative disc disease, with progression occurring 40-70% more frequently in women than men.
These aren’t just statistics—they represent millions of women who are suffering in silence, feeling like their bodies have betrayed them just when they’re hitting their stride in life.
When Hip Pain Revealed the Real Problem
My journey began 20 years ago with what I thought was a simple hip problem. As a woman in my twenties constantly wearing heels for my sales career, I developed persistent hip pain that cortisone shots couldn’t resolve. It wasn’t until nearly a decade later that I discovered the truth: my hip pain was actually stemming from degenerative disc disease in my lower back.
This is crucial for anyone experiencing hip pain to understand. When you have disc issues in your lower back, your hips often compensate, taking on extra force and strain. The pain you feel in your hips might actually be your spine crying out for help.
Through chiropractic care and physical therapy, I learned to manage my bulging disc. But then came the day that changed everything.
The Day My Body Failed Me Completely
Eight years ago, while filming an intensive workout video, I pushed through excruciating pain that felt different from anything I’d experienced before. What I didn’t know was that my disc had fully ruptured, with all the disc material spilling out and wrapping around my spinal cord.
The next morning, I woke up to a nightmare: my back pain was gone, but my right leg had stopped working entirely. I had developed foot drop and was dragging my leg across the floor, unable to lift my foot properly.
That moment taught me something profound about chronic pain: our bodies will compensate and adapt until they simply can’t anymore. The day my leg stopped working was the day my body said, “Enough.”
The Surgery That Saved My Mobility
I underwent laser endoscopic spine surgery with Dr. Choll Kim in San Diego—a minimally invasive procedure that removed the ruptured disc material through a tiny incision. This surgery immediately eliminated my pain and allowed my nerves to slowly heal over several years.
But here’s what’s important: surgery solved my acute crisis, but it didn’t address the underlying degenerative process. Without that disc acting as a cushion, my spine continued to deteriorate over time.
The Three Pillars That Kept Me Moving
For years after my surgery, I managed my condition successfully using what I call the three pillars of pain management:
Pillar 1: Strategic Movement and Strengthening
I discovered that building an incredibly strong core and glutes could take my compromised lower back “out of the equation.” Here’s a simple test you can try right now: stand up, squeeze your glutes tight, engage your core, and imagine pulling your ribs down toward your pelvis. Notice how this immediately takes pressure off your lower back.
Key exercises that helped me:
- Plank variations (non-compression movements)
- Glute bridges and other glute-activation exercises
- Standing and walking more than sitting
- Daily walking, regardless of how I felt
Pillar 2: Anti-Inflammatory Nutrition
Inflammation is pain’s best friend, and what you eat directly impacts how much pain you experience. I built my entire approach to nutrition around reducing inflammation through:
- Eliminating processed sugar (which activates pain pathways)
- Removing inflammatory foods like dairy and grains during flare-ups
- Focusing on whole, unprocessed foods rich in polyphenols
- Prioritizing fruits, vegetables, lean proteins, and healthy fats
Pillar 3: Breaking the Pain Cycle
Perhaps the most crucial element is understanding the pain cycle. When we’re in pain, our instinct is to stop moving. But lack of movement actually increases pain, which decreases our motivation to move, creating a vicious cycle.
Every morning, I make the conscious choice to move my body, even when pain tells me not to. This includes:
- Immediate hydration and mineral replenishment upon waking
- Getting outside for natural light and gentle movement
- Standing while working instead of sitting
- Consistent daily exercise, even if modified
When Conservative Management Isn’t Enough
Despite following these three pillars religiously for years, my pain recently escalated dramatically. I was waking up at night, feeling pain radiating to my hips, knees, and ankles. When I tried to increase my strength training to compensate, adding weights and more intense exercises, I made things worse.
This led me to discover that my spine was “auto-fusing”—collapsing and fusing together in an uncontrolled way that was trapping nerves and creating more pain. Unlike surgical fusion, which is controlled and precise, auto-fusion is chaotic and often creates more problems than it solves.
The Next Chapter: Advanced Disc Replacement
In July, I’ll be undergoing a specialized mobile disc replacement surgery called NSG. This involves two surgeons who will go through my abdomen to place a mobile disc where my original disc used to be. It’s expensive, it’s complex, and it’s my 13th surgery—but my surgeon assured me that I have more risk of serious problems by not addressing this than by going through with the procedure.
This decision reflects something important about chronic pain management: sometimes conservative approaches aren’t enough, and that’s okay. There’s no shame in needing advanced medical intervention when your quality of life is significantly impacted.
If you’re dealing with back pain, especially in midlife, here are the key takeaways from my experience:
You’re Not Imagining It
Research confirms that perimenopausal women experience increased rates of low back pain, and disc degeneration affects over 90% of both men and women over age 50. Your pain is real, valid, and unfortunately, very common.
Movement Is Still Medicine
Even with severe degenerative changes, strategic movement and strengthening can dramatically improve your quality of life. The key is finding the right exercises for your specific condition and avoiding movements that worsen your symptoms.
Nutrition Matters More Than You Think
Anti-inflammatory eating isn’t just trendy wellness advice—it’s a legitimate tool for pain management. When you reduce systemic inflammation through nutrition, you often see corresponding reductions in pain levels.
The Pain Cycle Is Real and Breakable
Understanding that inactivity breeds more pain can help you make better choices on difficult days. Sometimes the best thing you can do for pain is the thing you least want to do: move.
Professional Help Is Not Failure
Whether it’s physical therapy, chiropractic care, or surgical intervention, seeking professional help is not giving up—it’s taking control. Don’t let pride or fear keep you from exploring all your options.
Advice for You
What I’ve learned through two decades of managing chronic pain is that midlife doesn’t have to mean decline. Yes, our bodies change. Yes, we face new challenges. But we also have more wisdom, more resources, and more understanding of what truly matters.
Pain has taught me to:
- Listen to my body without letting it control my life
- Prioritize movement and nutrition as non-negotiable healthcare
- Seek support and professional guidance without shame
- Focus on what I can control rather than what I can’t
- Appreciate every day I wake up feeling strong and capable
If you’re ready to take control of your back pain journey, here’s where to start:
- Assess Your Current Situation: Are you experiencing hip pain that might actually be stemming from your back? Have you had proper imaging to understand what’s happening in your spine?
- Implement the Three Pillars: Start with gentle core strengthening, anti-inflammatory nutrition changes, and a commitment to daily movement, even when you don’t feel like it.
- Find Your Support Team: This might include a physical therapist who understands midlife women’s needs, a chiropractor experienced with degenerative conditions, or a physician who takes your pain seriously.
- Track Your Progress: Keep a simple pain and activity journal to identify patterns and triggers. What makes your pain better? What makes it worse? Knowledge is power.
- Stay Connected: Chronic pain can be isolating, but you don’t have to navigate this alone. Whether it’s joining a supportive community, working with a coach who understands your challenges, or simply talking to friends who get it, connection is healing.
Your pain is real. Your struggle is valid. And your best days are not behind you.
Midlife can absolutely be a time of renewal, strength, and vitality—even when you’re managing chronic pain. It requires a different approach than what worked in your twenties and thirties, but it’s absolutely possible.
Whether you’re just starting to experience back pain or you’ve been dealing with it for years, remember that every day is a new opportunity to make choices that support your health and well-being. Small, consistent actions compound over time to create significant improvements in how you feel and function.
You deserve to feel strong, capable, and excited about your future. Don’t let pain convince you otherwise.
The contents of the Midlife Conversations podcast is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider. Some episodes of Midlife Conversations may be sponsored by products or services discussed during the show. The host may receive compensation for such advertisements or if you purchase products through affiliate links mentioned on this podcast.
