Just keep the switch in the down position when you fill and dive. Really no reason to avoid using it if the valve is in working order and the knobs aren't sticky or stiff to turn.
If they are sticky and stiff, it's nothing a service shouldn't be able to take care of; assuming that's all.
The only issue today with a working J-valve is on the fill operator's end, if he/she is not familiar with J-valves. Common error is filling your empty tank with the switch in the up position. Basically without going into detail, the fill operator will get a mis-reading on your tank pressure and assume it's full when in fact it's not. The lines will be full but the tank will not be. You have to fill with the switch down in reserve, then if you wanted you could flip the switch to up after the tank has been filled. Traditionally this was done because:
1) no SPG's
2) it signaled a full tank
If the error is made, the error can be caught by simply using an pressure gauge or reg set to check your tank pressure. Also if your fill operator is diligent, they'll see your empty tank fill way too fast; although they won't know why if they're not familiar w/ the J-valve.
A little bit of history:
Originally there's a thick metal gauge wire with one end that connects to the valve and the other onto a retainer indent on the back of your metal tank bracket of your backpack. On your dive, once your tank went "dry" the first time, you'd unhook the wire from the tank band then pull down to activate your J-valve in reserve and hope that it was in fact not already down, otherwise you'd get a chance to put all those CESA sessions to actual-practical use.
OR as others have morbidly put it: "You get the rest of your life to pull off one CESA."
If all went well and you toggled the switch down, you'd end your dive using your remaining reserve of 500psi, or 300psi. [Depending on who you talk to, some say the reserve was set at 300psi for valves.]
Back then "Air Checks" during a dive meant reaching back and checking to see if the J-valve was still toggled up. Although I'm sure they didn't call it that back then.
Now days we use BCs with nylon webbing tank straps. So no way to retain the metal wire without fashioning something yourself. Alternatively you can just reach over your shoulder and activate the reserve yourself, if possible. Most times you don't find J-valves with the original metal wire attached, at least in my experience.
And additionally since you have an SPG and are monitoring your air, it be better to just have the reserve already in play so if you needed to use it, you'd have one less motion to go through to be able to use it.