Thankfully I only had the one surgery on may back and hope to have no more. I made the mistake of traveling as a road warrior in 1999 until 2015 when I retired. I did not exercise enough or do HEP enough. Sat on bad airplane seats, increased my pain, developed osteoporosis, etc. I weighed 206# when I retired in 2015 and I was 5'8". I'm now at 260 and 5'5" and maintain my weight by walking 2 miles daily and the gym 3x week. Taking care of back has become my full time job.