From herniated disc surgery to full recovery

When Jan van der Grift first walked into Pilates Practice Amsterdam over 15 years ago, he was already an active, able-bodied individual committed to his physical health. Yet in early 2022, he found himself facing one of the most debilitating conditions that can strike even the fittest among us: a herniated disc between L4-L5 that caused excruciating shooting pain through his right glute and leg.

Jan's story challenges a common misconception, that herniated discs only happen to sedentary people or those who've neglected their bodies. As a dedicated Pilates practitioner for over a decade, Jan's experience proves that life circumstances, stress, and even something as simple as a poor-quality mattress can contribute to spinal injuries, regardless of fitness level.

What makes Jan's recovery remarkable isn't just that he returned to Pilates after surgery. It's that three and a half years later, at 66 years old, he's performing the full advanced classical Pilates repertoire, including loaded flexion exercises that many would assume impossible after spinal surgery. His journey from diagnosis through operation to complete recovery offers hope and practical insights for anyone dealing with lower back pain or herniated discs.

In this interview, I sit down with Jan to discuss his herniated disc experience, the role Pilates played in his recovery, and how he's rebuilt not just his physical strength and flexibility, but his confidence in his body's capabilities.

Astarti Athanasiadou, Classical Pilates Teacher, Pilates Practice Amsterdam

From hernia pain to surgery and recovery - Return to Life case.

Astarti: This interview is important because so many people suffer from lower back pain. You went through it all, including a herniated disc, and you were perhaps the most unexpected person to experience this. When did it happen?

Jan: Shortly after my divorce, or during my divorce procedure. It was three years ago, three and a half years ago. I was operated on in spring of 2022.

Astarti: But before that you were able-bodied and active, correct?

Jan: Yes, absolutely.

Astarti: So what happened?

Jan: I was sleeping in a bed which was not very good, which was very bad actually, and that didn't help. The tension of the whole divorce wasn't helping either, but I think the main problem was the bed. I had pain for about three to five months, and then on the first or second of January I found out I had a herniated disc. I was operated on the 8th of March.

Astarti: And why did the doctor suggest operation right away?

Jan: It was an exemplary herniated disc, completely suitable for operation. I think it was between L4 and L5. It was so典ical that he said, "I can operate you next week." When I saw him, I told him I wanted to exercise a bit more first to get in better general shape at the center.

Astarti: Right, because before that you had been doing Pilates for already 10 years. When that constant lower back pain came, it was clear that it wasn't going to be solved through exercise alone. Sometimes that's possible, but this was the type of hernia that required immediate intervention.

Jan: Exactly.

Astarti: So we shifted to classes that were gentler, focusing on pelvic movement and range of motion work in the arms and hips. Then you had the operation, and we took a break from training.

Jan: Yes.

Astarti: You came back about three months later, is that right?

Jan: Three months, yes.

Astarti: The operation went well, and most importantly, the pain was gone?

Jan: Yes, completely.

Astarti: And then you did some rehabilitation at the Ruch Centre.

Jan: I went there to exercise specifically for my back, to help it heal and to manage it well after the operation. It really worked. It was a long cycle, 11 kilometers to the south of the Bijlmer, but it was good to cycle there, do the exercises with guidance, and then cycle back to the center where I live.

Astarti: When you came back to the studio, I went through the Ruch Centre exercises with you and we started on the flat back. We did an entire class focusing on neutral spine work, and I saw you gaining strength quite rapidly. Your spirit was lifted too. You weren't in pain anymore and other things in life were improving at the same time. Then at some point we started doing round back work, reintroducing flexion, and your body responded beautifully. Since then we've been back to the full advanced Pilates repertoire. We just did an advanced class today on the Cadillac and Reformer. What kind of back pain do you experience now? Does it ever come back?

Jan: No, it's different because I didn't actually have back pain from the hernia itself. The herniated disc generated pain in my right glute and then down through my leg, all the way to my foot. That was excruciating, especially in my right glute. So I never had traditional back pain from the hernia.

Astarti: You've never experienced that shooting pain again?

Jan: No. I have occasional back pain now, but that's because I work behind a computer. I get stiff and uneven in my back. It's a completely different type of discomfort.

Astarti: So you can distinguish between the two types of pain?

Jan: Very clearly. With a hernia, you have what's called uitstralingspijn in Dutch.

Astarti: Shooting pain, radiating pain.

Jan: Exactly. Shooting pain through your glute and leg, which is horrible. There's no real cure, no painkiller that works for it. You can only try to minimize it. I had to walk a lot, even in the middle of the night.

Astarti: How do you think Pilates supported you throughout this entire process?

Jan: It definitely helped with the recovery. I still feel I'm getting better, more flexible, even now after the operation. The surgery actually generated a lot of inflexibility initially.

Astarti: Where did you feel that stiffness?

Jan: In my lower back.

Astarti: So your lower back became stiffer after the operation?

Jan: Yes, it did. But now I feel it's like it was before the injury, which feels like a gift.

Astarti: So three years later, you're back to normal flexibility in your lower back?

Jan: Yes, completely.

Astarti: And for the record, we do all types of flexion now, including loaded flexion with spring resistance from underneath. Do you feel that any part of the Pilates repertoire is not accessible to you?

Jan: No, not at all. The only thing is I should probably go to the gym to build more strength. More muscle strength would be beneficial because I'm getting older like everyone else, especially me. But that doesn't have anything to do with Pilates limitations.

Astarti: And how old are you now, for the record?

Jan: Sixty-six.

Astarti: And for the other type of lower back pain you mentioned, the one from daily desk work, how does Pilates help with that?

Jan: Oh, tremendously. I cannot do without Pilates. For me, it's a very healthy addiction. I think I'll continue until I'm 88.

Astarti: Eighty-eight! Of course you'll make it.

Jan: If I make it. We are a match made in heaven, a Pilates match made in heaven.

Astarti: Do you find that mobility work helps you more, or strength exercises, or is it the combination of everything?

Jan: All of it. I love the stretching classes. I love the strength classes, especially the upper body work. Being a man in a class with three other women, I really appreciate those strength-focused sessions. But we also do a lot of flexion and flexibility work, which is so beneficial for mental well-being.

Astarti: Mental well-being?

Jan: Maybe that's the best part of it all. Mental well-being, really.

Astarti: What is your favorite Pilates exercise?

Jan: I think it's the Walkover.

Astarti: The Walkover! Why is that?

Jan: I think it's because it's spectacular, and it's also excellent for the shoulders. It really helps me. And I feel so rewarded that I'm able to do it.

Astarti: Perfect. Thank you so much, Jan.

1st December 2025, Amsterdam

Life after hernia operation

Jan's journey illuminates several crucial lessons for anyone navigating lower back pain or recovering from spinal surgery.

First, his story demonstrates that a herniated disc doesn't mean the end of an active life. With proper medical intervention when necessary, strategic rehabilitation, and patient, progressive training, full recovery is possible, even to advanced movement levels.

Second, Jan's experience highlights the importance of distinguishing between different types of pain. The shooting pain (uitstralingspijn) from his herniated disc was entirely different from the muscular stiffness he now experiences from desk work. Understanding your body's signals allows for appropriate responses, whether that means medical intervention or movement therapy.

Most significantly, Jan's recovery showcases Pilates' unique value in post-surgical rehabilitation. We didn't rush back to advanced exercises. We started on the flat back, gradually reintroduced flexion, and progressed systematically as his body demonstrated readiness. Three years later, Jan performs Walkover, his favorite exercise, along with the full classical repertoire, including loaded flexion that many assume would be contraindicated after disc surgery.

At 66, Jan continues to improve his flexibility beyond where it was before surgery. He describes Pilates as his "healthy addiction," one that supports not just his physical recovery from the herniated disc, but his ongoing daily battle against desk-induced stiffness and, perhaps most importantly, his mental well-being.

For those facing similar challenges: Jan's story proves that with patience, proper guidance, and consistent practice, the path from herniated disc to full function is not just possible. It can lead you to move better than you did before your injury.

If you're dealing with chronic lower back pain, recovering from spinal surgery, or simply want to build the kind of resilient, flexible spine that can weather life's challenges, Pilates Practice Amsterdam offers classical Pilates instruction tailored to your individual needs and recovery timeline.

Pilates Practice Amsterdam is located in Amsterdam Oud West, offering private highly specialised in private sessions. For more information about working with back pain, post-surgical rehabilitation, or simply building a stronger, more flexible body at any age, contact the studio at info@pilatespractice.nl.