Health

three types of workouts to reduce lower back pain

Daily Mail

It’s an ache that most of us will suffer at some point – and for millions, it can be relentless.

Globally, more than 600 million adults experience some form of back pain, making it the leading cause of disability worldwide, according to the World Health Organization.

NHS figures show that eight in ten people in the UK will endure it at some point. While most cases are not serious and resolve within a few weeks, for others the pain can drag on for months or even years.

A survey by the British Chiropractic Association found that half of Britons have suffered back pain for a year or longer.

Now an orthopaedic surgeon has revealed three simple home workouts that she says can help ease discomfort, strengthen the spine and reduce the chances of pain returning.

Dr Pamela Mehta, from Resilience Orthopaedics in the US, says the key is to build core strength, improve flexibility and keep muscles active.

‘For most people with back pain, the best exercises are ones that strengthen your core and improve mobility through your hips,’ she told HuffPost.

For years, patients were told that bed rest was the best remedy. But this approach has long been debunked.

According to Johns Hopkins Medicine, ‘rest in bed as little as possible’. It warns: ‘Too much bed rest weakens your muscles and could slow your recovery. Get up and move around as soon as you can.’

However, it adds that you should pay attention to pain and twinges, and stop to rest if needed, as ‘your body may be trying to prevent you from harming your back.’

The NHS advises seeing a GP if back pain doesn’t improve after a few weeks, is severe, interferes with daily activities or is getting worse. You should seek urgent medical advice or call 111 if you have a fever, lose weight unexpectedly, notice a lump or change in back shape, or if pain worsens at night, spreads to the upper back or is triggered by sneezing, coughing or using the toilet.

Otherwise, the guidance is to stay active, continue with day-to-day activities, take painkillers such as ibuprofen, use ice or heat packs, and do stretches.

Dr Mehta’s prescription involves three simple categories: stretching, strengthening and aerobic exercise.

1. Stretching

If you’ve ruled out a slipped disc – when a soft cushion of tissue between the bones of the spine bulges outwards – the cause is often soft-tissue strain. This accounts for about eight in ten cases of back pain and occurs when tiny muscles in the back are pulled or irritated.

These muscles don’t need rest – they need gentle movement.

‘Start with simple stretches like cat-cow or child’s pose to ease stiffness and get the spine moving,’ says Dr Mehta.

The cat-cow stretch, inspired by yoga, involves getting on all fours with hands aligned under shoulders. Breathe in as you drop your belly and lift your head to look upwards – the ‘cow’ position. Then exhale as you arch your back towards the ceiling and tuck your chin to your chest – the ‘cat’ position. Repeat slowly several times to release tension from neck to lower spine.

The child’s pose begins from a kneeling position. Stretch your arms straight ahead, rest your forehead on the floor (or on a pillow if needed) and keep your bottom on your heels.

Both moves help relieve tightness in muscles surrounding the spine, which, according to Harvard Health, can worsen back pain when left tense.

2. Core strengthening

Next come the core-strengthening exercises, which stabilise the spine and reduce strain on the lower back.

Dr Mehta suggests starting with bridges, which help keep the spine aligned. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Inhale deeply, then lift your hips until your body forms a straight line from shoulders to knees. Hold for five to ten seconds, then exhale as you lower your hips back down slowly. Increase the hold time as your strength improves.

Another useful move is the bird-dog. Begin on all fours, hands under shoulders. Inhale, then as you exhale, extend your right arm forward and your left leg back simultaneously, keeping your core tight and back flat. Return to start and repeat on the opposite side.

Finally, planks – a staple of most core routines – can be performed for 15 to 60 seconds depending on your fitness level. Start on elbows and knees, lock your hands together, then straighten your legs so your body forms a straight line from head to heels. Don’t let your back arch or your bottom lift. Build up the time gradually.

3. Aerobic activity

The last component is aerobic or cardiovascular exercise, which improves circulation, strengthens supporting muscles and helps prevent stiffness.

While it may sound counter-intuitive, walking can be one of the best remedies. A 2025 study found that walking for at least 100 minutes per week lowered the risk of developing chronic low back pain by 23 per cent.

Dr Mehta recommends ‘low-impact aerobics’ such as walking, swimming or using an elliptical machine, which keep muscles active without jarring joints.

‘What matters most,’ she adds, ‘is consistency and good form.’

If the pain lingers beyond a few weeks, or if you experience shooting pain down your leg, she says it’s important to seek medical advice.

In rare cases, persistent back pain can be a sign of something more serious.

When back pain signals something sinister

The NHS warns that, occasionally, back pain may be a symptom of cancer.

Last month, Leak Kalkan, a 23-year-old student from West Yorkshire, revealed how her persistent back pain – dismissed for years as sciatica – turned out to be caused by a tumour.

She saw her GP several times a week, describing debilitating pain that left her unable to function. Despite multiple scans and referrals, she was repeatedly told her symptoms were due to a slipped disc.

In 2023, a hard lump ‘the size of a grapefruit’ appeared on her lower back. When her GP refused to assess private scans carried out abroad, she sought another opinion and was finally diagnosed with Ewing sarcoma, a rare form of cancer.

Her story is a reminder that while most back pain is harmless and treatable, it should never be ignored if it persists, worsens, or comes with other unusual symptoms.

As Dr Mehta says: ‘For the majority of people, the right combination of movement, stretching and strength training can make a huge difference. Your back needs to move to heal.’

Health

Cervical Cancer: Why Vaccination and Screening Can Save Lives

Cervical cancer is a malignant disease that develops in the cervix, the lower portion of the uterus that connects to the vagina. It occurs when abnormal cells in the lining of the cervix begin to grow uncontrollably. Unlike many other cancers, cervical cancer develops slowly, often over many years, progressing from precancerous cellular changes to invasive disease. This long development period makes cervical cancer one of the most preventable and treatable cancers when appropriate screening and preventive measures are in place.

Globally, cervical cancer remains a significant public health concern. It is the fourth most common cancer among women worldwide,after breast, colorectal, and lung cancers. Each year, hundreds of thousands of new cases are diagnosed, and the disease causes a substantial number of cancer-related deaths. The global burden is disproportionately higher in low- and middle-income countries, where limited access to healthcare services, screening programs, and vaccination contributes to late diagnosis and poor outcomes.

The primary cause of cervical cancer is persistent infection with high-risk types of the Human Papillomavirus (HPV), a very common sexually transmitted infection. HPV is a DNA virus which is spread by skin to skin contact. There are over 100 subtypes, most of which do not cause significant disease in humans. Nearly all cases of cervical cancer are linked to HPV, with the majority of diagnoses being linked to HPV types 16 and 18 – to name a few . While most HPV infections resolve on their own without causing harm, long term infection with high risk strains can lead to abnormal cellular changes in the cervix that may progress to cancer if left untreated.

Several factors increase the risk of developing cervical cancer. These include smoking, which weakens the immune system’s ability to clear HPV infections; a weakened immune system due to conditions such as HIV; long-term use of oral contraceptives; early onset of sexual activity; multiple pregnancies; and limited access to regular screening. Socioeconomic factors and lack of awareness also play a role in delayed diagnosis.

In its early stages, cervical cancer often causes no noticeable symptoms, which is why regular screening is crucial. As the disease progresses, symptoms may include abnormal vaginal bleeding (such as bleeding between periods, after sexual intercourse, or after menopause), unusual vaginal discharge, pelvic pain, or pain during intercourse. These symptoms are not exclusive to cervical cancer but should always prompt medical evaluation.

Cervical cancer is highly preventable through a combination of HPV vaccination and regular screening. The HPV vaccine is most effective when administered before exposure to the virus, typically between the ages of 9 and 14. Usually only 2 doses of the vaccine are required at this age, but if over the age of 15, 3 doses are needed. It provides strong protection against the HPV types most likely to cause cervical cancer. Many countries have incorporated the vaccine into their national immunisation programs as a key cancer prevention strategy.

Screening methods such as the Pap smear and HPV testing can detect precancerous changes long before cancer develops. Regular screening allows healthcare providers to treat abnormal cells early, preventing progression to invasive cancer. When cervical cancer is detected at an early stage, treatment success rates are very high. Regular cervical screening decreases the risk of death from cervical cancer by 75%.

Compared to global figures, the incidence of cervical cancer in the United Arab Emirates is relatively low, reflecting the country’s strong healthcare infrastructure and growing emphasis on preventive medicine. However, cervical cancer remains a notable health issue. It is among the top five most common cancers affecting women in the UAE.

Despite the availability of advanced healthcare services, studies and health reports indicate that screening uptake among women in the UAE remains suboptimal. Cultural factors, lack of awareness, fear, and misconceptions about screening procedures can discourage women from undergoing routine Pap smears. As a result, some cases are diagnosed at later stages, when treatment becomes more complex.

The UAE has taken significant steps to reduce the burden of cervical cancer. HPV vaccination was introduced into the national immunisation program in 2018, initially targeting adolescent girls and later expanding to include boys. This reflects a long-term commitment to reducing HPV transmission and protecting future generations.

In addition, national and emirate level health authorities regularly conduct awareness campaigns, particularly during Cervical Cancer Awareness Month, to educate women about risk factors, symptoms, and the importance of screening. Public and private healthcare facilities across the country offer Pap smear and HPV testing services, often at subsidised rates or as part of routine health check-ups.

Conclusion

Cervical cancer is a largely preventable disease with well established methods for early detection and effective treatment. While the global burden remains high, especially in developing regions, countries like the UAE have made notable progress through vaccination, screening programs, and public health initiatives. Continued efforts to increase awareness, improve screening participation, and promote HPV vaccination are essential to further reduce incidence and mortality. With sustained commitment, cervical cancer has the potential to become a rare disease in the UAE, safeguarding the health and well being of women across the nation.

By Dr Dalia Aziz, Consultant Obstetrics & Gynaecologist at NMC Royal Hospital, DIP & NMC Royal Medical Centre, The Palm

Health

Countries With the Most Years in Poor Health

Many people are living longer—but not necessarily healthier—lives.

This visualization ranks countries by the number of years their citizens can expect to live in poor health, calculated as the gap between average life expectancy and health-adjusted life expectancy.

Skip to the second-last section for a full explanation of what health-adjusted life expectancy (HALE) is, and why it matters.

HALE data (for the year 2021) is sourced from the World Bank, via Our World in Data. Average life expectancy is from 2025 estimates UN World Population Prospects.

Together they reveal how disease, disability, and chronic conditions shape the quality—not just the quantity—of our lives.

The Difference Between Living Longer and Living Healthier

Oil wealth appears genuinely toxic to health outcomes.

Nearly every Middle Eastern petrostate (Bahrain, Oman, Qatar, UAE, Kuwait) appears in this worst-performers list.

Bahrain (17.4 years), Oman (17.3), Qatar (16.5), and the UAE (15.9) all post sizable gaps despite having robust health-care budgets.

The lifestyle changes that come with sudden wealth, like sedentary living, processed foods, air conditioning replacing physical activity, seem to create a specific pattern of prolonged morbidity.

The U.S. makes the top 10 as well, the only G7 economy to do. Americans are projected to spend 15.7 of 79.6 expected years in poor health.

Also worth noting is the average life expectancy at birth for all of these aforementioned countries is fairly high. Which means these countries are good at keeping people alive with advanced medical technology.

But they may be failing at keeping them healthy, as if they’ve optimized for extending life rather than living well.

Life Expectancies in Low-Income Countries

s everal sub-Saharan African nations, including Eswatini, Botswana, and Namibia, also record gaps above 14 years.

Unlike the richer Gulf countries, they face this burden alongside much shorter life expectancies, meaning fewer total healthy years.

Latin American countries such as Peru and Brazil post similar gaps, reflecting both higher infant mortalities and higher disease burdens.

These patterns highlight a central challenge for global health: boosting not only how long people live, but how long they live well.

What is HALE (Health-Adjusted Life Expectancy)?

HALE measures how many years a person can expect to live in good health, defined as free from disabling illness or injury.

HALE matters because it fundamentally reframes what we mean by a “successful” life and healthcare system.

Traditional life expectancy tells us how long people live, but HALE tells us how long they live well.

Those “unhealthy years” are extraordinarily expensive. The U.S. healthcare system’s poor HALE performance means they’re essentially running a massive, costly life-support operation for millions of people.

Countries with better HALE ratios spend less on healthcare while achieving better outcomes because they’re preventing problems rather than managing chronic decline.

Source: Ranked

Health

With Exceptional Leadership, Saudi German Health Opens 2026 by Shaping the Future of Healthcare in the UAE

Influential healthcare leadership unites to launch a new year of transformation, collaboration, and human-centred care

Dubai – 16 January 2026

Saudi German Health opened 2026 with a strong statement of leadership by hosting the Multidimensional Community Health Conference in Dubai, reaffirming its role in shaping the future of healthcare across the United Arab Emirates. Held at the Hilton Dubai Palm Jumeirah, the high-level gathering brought together senior decision-makers from regulatory bodies, healthcare operations, and the insurance sector to align on a shared vision for the year ahead.

More than a conventional conference, the event functioned as a strategic forum where leaders moved beyond institutional silos to explore how healthcare delivery can become more integrated, accessible, and personal for patients and families across the UAE.

A Philosophy in Action: Caring Like Family

Rooted in Saudi German Health’s long-standing philosophy, Caring Like Family, discussions throughout the day placed human experience at the centre of healthcare transformation, emphasizing trust, empathy, and continuity of care.

Opening the event, Dr. Ahmed Eissa, Group CEO of Saudi German Health in the UAE, underscored that innovation in healthcare must translate into meaningful outcomes for people.

“At Saudi German Health, we believe that clinical excellence is inseparable from human compassion. This gathering is not just about sharing data or expertise; it is about aligning our efforts to build a healthcare system that is stronger, more transparent, and easier to navigate for every family in the UAE. When we work as one ecosystem, we ensure that the future of medicine remains human at its core.”

Connecting Data, Insurance, and Patient Care

As the UAE advances toward value-based healthcare, the conference examined the evolution of digital health infrastructure, operational efficiency, and modern insurance models that support patient-centred outcomes.

Providing a clinical and operational perspective, Dr. Ahmed Barakat, Hospital Director of Saudi German Hospital Dubai, highlighted how integrated systems directly enhance the patient journey.

“Integrated care is about making complexity invisible to the patient,” said Dr. Barakat. “When data flows seamlessly and teams collaborate across disciplines, efficiency improves—but more importantly, patients experience smoother, safer, and more reassuring care at every stage of their journey.”

Discussions also addressed insurance modernization, emphasizing how data-driven decision-making is strengthening transparency and collaboration between providers and payers.

Setting the Healthcare Roadmap for 2026

With the UAE progressing toward a fully integrated, digitally enabled healthcare model, the conference served as a timely checkpoint for shaping priorities in 2026. Key themes included expanding national digital health platforms to give clinicians a comprehensive view of patient history, optimizing payment and operational systems to reduce fragmentation, and shifting focus toward prevention, wellness, and patient empowerment.

By convening leading healthcare voices at the start of the year, Saudi German Health set a clear direction for the months ahead—one defined by collaboration, innovation, and a deeply human approach to care.

For more information, please visit:

🔗 www.saudigermanhealth.com