Patient Education

Small everyday steps to care for yourself with confidence. Choose a topic: what helps, what to avoid and when to seek care.

Migraine and foodFrequent headachesLumbar disc herniationCervical disc herniationAfter lumbar surgeryAfter cervical surgery
01 · MIGRAINE AND FOOD

If you have migraine, how can you care for yourself?

Regular meals may be more helpful than a long list of forbidden foods. Triggers differ from person to person.

What helps

  • Keep regular meal and sleep times, and drink water throughout the day.
  • Record meals, sleep, stress, headache and medication in a diary. Look for repeated patterns, not isolated coincidences.
  • During an attack, find a quiet, dimly lit space and follow your prescribed treatment.

What to avoid

  • Do not skip meals or cut out many foods at once.
  • Do not keep increasing coffee to fight tiredness, or stop suddenly if you drink it daily.
  • Do not rely on painkillers more and more often: if you need them more than two days a week, seek advice.

Foods to watch, not a blanket ban

AlcoholWine, beer and spirits: watch whether they precede attacks.
Coffee and energy drinksAmount and sudden changes in intake may matter.
Aged cheeseA possible trigger for some people, not a reason to avoid all dairy.
Cured meatsWatch for a repeated relationship with your own symptoms.
ChocolateNot a universal trigger. A craving may already be part of an approaching attack.
Your own patternReview one suspected food at a time with your clinician.

No food is forbidden for everyone with migraine. With professional guidance, reduce or avoid foods repeatedly associated with your attacks.

When to seek careArrange an assessment if attacks become more frequent, change or interfere with everyday life.

Sources: American Migraine Foundation · Alimentación / DietAmerican Migraine Foundation · Cafeína / CaffeineNHS · Migraña / MigraineAMF · Planificación de comidas / Meal planning

02 · FREQUENT HEADACHES

If you often have headaches, what should you avoid?

Screens, sleep and stress can play a part. The pain is not your fault, and not every headache is migraine.

What helps

  • Take screen breaks: look into the distance, blink and change position. Adjust brightness, text size and glare for comfort.
  • If an argument or worry feels overwhelming, pause, breathe slowly and return to the conversation calmly. Seek support for ongoing stress.
  • Keep regular sleep, meals and manageable physical activity. Get recurrent headaches assessed.

What to avoid

  • Do not keep straining your eyes when a screen worsens the pain; reduce stimulation and rest.
  • Do not spend the night on your phone or replace sleep with coffee or energy drinks.
  • Do not repeatedly self-medicate or assume a new or different headache is just stress.

You do not need to avoid all emotion or isolate yourself. Notice what affects you and build manageable breaks into your day.

When to seek careSudden severe headache, weakness, speech difficulty, confusion, seizure, or fever with a stiff neck need emergency care.

Sources: NHS · Cefaleas / HeadachesNHS · Migraña / Migraine

03 · LUMBAR DISC HERNIATION

How can you care for your back with a lumbar disc herniation?

Gradual movement is usually better than staying in bed. Adapt activities to your symptoms and medical assessment.

What helps

  • Take short walks and change position regularly, as tolerated.
  • Keep objects close to your body and ask for help with heavy loads. Avoid movements that clearly worsen pain down your leg.
  • Follow an individual exercise plan with your healthcare team and build activity gradually.

What to avoid

  • Avoid prolonged bed rest or staying in one position for hours.
  • Avoid combining heavy lifting, bending and twisting when this worsens symptoms.
  • Do not push through online exercises that increase radiating pain, tingling or weakness.

A disc herniation on a scan does not by itself mean surgery is needed. Symptoms, examination and progress matter.

When to seek careSeek emergency care for new trouble passing urine, loss of bladder or bowel control, numbness between the legs or rapidly worsening weakness.

Sources: NHS · Hernia discal / Slipped disc

04 · CERVICAL DISC HERNIATION

How can you care for your neck with a cervical disc herniation?

Aim for comfort and varied movement. There is no perfect posture to hold all day.

What helps

  • Position your screen comfortably, support your forearms and bring your phone closer to avoid prolonged head-down viewing.
  • Alternate tasks and positions. Keep gentle activity and tolerable movement within your rehabilitation plan.
  • Tell your clinician about pain down your arm or changes in feeling and strength.

What to avoid

  • Do not force your neck or have it manipulated abruptly to make it crack.
  • Do not persist with loads or overhead work that worsens arm symptoms.
  • Do not start using a collar or traction device on your own.

Physiotherapy and exercises should suit your needs. Stop and seek advice for new symptoms or clear deterioration.

When to seek careSeek urgent care for new or worsening weakness, clumsy hands, trouble walking, or changes in bladder or bowel control.

Sources: NHS inform · Radiculopatía cervical

05 · AFTER LUMBAR SURGERY

After lumbar disc surgery, how should you care for yourself?

Microdiscectomy and surgery with fixation have different restrictions. Your discharge instructions take priority.

What helps

  • Take short walks several times daily as permitted, alternating with rest.
  • Follow wound-care and medication instructions and attend follow-up.
  • Ask specifically about returning to work, driving, lifting and physiotherapy.

What to avoid

  • Do not resume heavy lifting, repeated twisting, strenuous sports or demanding tasks before clearance.
  • Do not spend all day in bed unless specifically instructed.
  • Do not drive while taking sedating medication or before you have adequate control and clearance.

There is no universal weight limit or return date. Your operation and recovery determine the plan.

When to seek careContact your team the same day for fever, wound redness or discharge, or clearly increasing pain. New weakness, loss of bladder or bowel control, breathlessness or chest pain need emergency care.

Sources: Guy’s and St Thomas’ · Recuperación lumbar / Lumbar recoveryNHS · Cirugía lumbar / Lumbar surgery

06 · AFTER CERVICAL SURGERY

After cervical disc surgery, how should you care for yourself?

Care differs by surgical approach and whether you had fusion or disc replacement. Follow your discharge plan first.

What helps

  • Build up walking and gentle activities gradually, with rest breaks.
  • Wear a collar only if prescribed and for the prescribed time. Follow wound-care and follow-up instructions.
  • Report swallowing problems after surgery through the front of the neck, especially if persistent or worsening.

What to avoid

  • Do not have neck manipulations or start strenuous exercises on your own.
  • Do not lift heavy loads or strain until your surgeon clears you.
  • Do not drive with restricted movement, sedating medication or restrictions from your team.

Ask your team before changing pain medicines or anti-inflammatory drugs, especially after fusion.

When to seek careBreathing difficulty, rapidly increasing neck swelling or inability to swallow saliva need emergency care. So do new weakness or changes in bladder or bowel control.

Sources: Cambridge University Hospitals · Recuperación cervical / Cervical recoveryCUH · Actividad después de cirugía cervical / Activity after cervical surgery