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Why Your Future Self Wants You to Prevent Pain (Not Just Fix It)

Welcome to this month's guest blog where I'm delighted to introduce ​G​avin Routledge. He is Clinical Director at Active X Clinics at Fletcher’s Cottage, Archerfield and Edinburgh’s West End.  He is author of 2 books on lower back pain, has been an osteopath for 34 years and specialises in persistent pain - especially lower back pain and sciatica.


You’re 50. You’re seasoned, wise, and probably busier than ever. You've spent decades building a career, juggling family life, and managing responsibilities that would make your 25-year-old self faint. But amidst the spreadsheets, school runs, and team meetings, one thing quietly creeps in: pain.


And here’s the truth — pain is not just an inconvenience. It can derail everything.

Let’s talk prevention.


What’s the Real Cost of Pain?

Sure, pain is technically “free” — but fixing it isn’t. That dodgy shoulder or aching lower back might not come with a price tag, but the physio appointments, time off work, and missed weekend plans definitely do.


In pounds: NHS help is brilliant in emergencies, but if your pain is more “my back’s been grumbling for months” than “I’ve just been hit by a bus,” you might be facing long wait times and limited options. So, you go private. And suddenly, you’re handing over hundreds for consultations, treatments, follow-ups… all for something you might have prevented in the first place.


In impact: It’s not just about money. Pain stops you playing golf, travelling, lifting your grandchild, or just getting through a full workday without snapping at your team. It messes with your routine, your sleep, your mood. It robs you of joy and productivity — two things you’ve worked hard to earn.


The Preventative Toolkit (aka future-you’s favourite checklist)

You don’t need a complete lifestyle overhaul. But some consistent, simple actions can dramatically reduce your pain risk.


Sleep well Not just enough hours — quality counts. It’s the cheapest anti-inflammatory medicine you’ll find.

Move more Walking meetings? Standing desks? Weekend cycling? The key is variety and consistency.

Eat smarter You know the drill: whole foods, fewer ultra-processed snacks. Less beige. More green.

Mind your weight Extra pounds are hard on your joints. Too few calories and you lose muscle. Aim for balance.

Quit smoking If you’re still puffing away, know this: it increases your risk of chronic pain.

Stretch, strengthen, stand tall Slouching at a laptop all day? Counter it with some core work, posture checks, and a bit of yoga (yes, yoga — no incense required).


Know Your Triggers — Avoid Specific Pains

Back pain: Fix your chair, strengthen your core, lift with your knees not your ego.

Neck pain: Raise your screens, take breaks, stop turning into a screen zombie.

Joint pain: Mix your workouts, mind your form, give your joints recovery time.

Headaches: Drink more water than coffee. Manage your stress like you manage your inbox.


Prevention Pays Dividends

Prevention might take a bit of effort now — a new pillow here, a daily walk there, a few tweaks to your desk. But it’s nothing compared to the cost of ongoing pain.

And here’s the kicker: pain doesn’t just make life less comfortable — it makes it smaller. You do less, enjoy less, and retreat more. Preventing pain helps you stay fully in the game — at work, at home, and on the golf course.


So if you're thinking, “Do I really need to stretch today?” or “Is it worth upgrading this old office chair?” — the answer is yes.


Because future-you doesn’t want another physio referral. He/she wants to play 18 holes and still have energy for dinner.


You can find more information on Active X via the social media handles below.





 
 
 

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