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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.’

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Fakeeh Health Achieves National Institute for Health Specialties (NIHS) Institutional Accreditation for Residency Training

Fakeeh Health Achieves Institutional Accreditation from the National Institute for Health Specialties (NIHS) for Residency Training

Dubai, UAE – 13 July 2026

Fakeeh Health has been awarded the Institutional Accreditation by the National Institute for Health Specialties (NIHS), reinforcing its position as one of the UAE’s academic healthcare providers and marking another important milestone in its commitment to postgraduate medical education and the development of future specialist physicians. Dr. Mohammed Al Houqani, Secretary General of NIHS, presented the Institutional Accreditation certificate to Fakeeh University Hospital (FUH), noting that this accreditation demonstrates FUH’s compliance with rigorous national standards in postgraduate medical education (PGME). He said he was delighted to see a private hospital actively contributing to healthcare workforce development, adding that academic hospitals play an important role in improving healthcare by integrating clinical care, education, research and continuous quality improvement. The accreditation has been awarded to Fakeeh Health, encompassing FUH together with its network of Fakeeh Medical Centers, recognizing the organization as an approved institution for PGME training in the United Arab Emirates. This achievement follows the successful accreditation of Fakeeh University Hospital’s Medical Internship Program.

The National Institute for Health Specialties (NIHS) is the UAE’s national authority responsible for regulating and accrediting postgraduate medical education and residency training. Institutions awarded NIHS Institutional Accreditation are recognized for meeting rigorous national standards in educational governance, faculty development, resident support, patient safety, clinical learning environments, quality improvement and competency-based medical education.

For Fakeeh Health, the accreditation represents far more than regulatory recognition. It reflects the strength of an integrated academic ecosystem designed to prepare the next generation of physicians through structured residency programs, multidisciplinary clinical exposure and a culture of continuous learning across its healthcare network.

The comprehensive accreditation process assessed multiple aspects of the organization’s educational framework, including institutional leadership and governance, faculty engagement, resident wellbeing, assessment systems, research opportunities, simulation-based education, patient safety, quality improvement initiatives and the overall clinical learning environment.

Since launching its postgraduate medical education programs in collaboration with Dubai Health Authority in 2021, Fakeeh Health has steadily expanded its academic portfolio. Through structured residency and internship programs, competency-based education, faculty development initiatives and simulation-enhanced learning, the organization continues to invest in preparing highly skilled physicians capable of meeting the evolving healthcare needs of the UAE.

Residents training within Fakeeh Health benefit from diverse clinical experiences across Fakeeh University Hospital and its network of Fakeeh Medical Centers, allowing them to gain exposure to primary, secondary and tertiary care while learning within a patient-centered environment that promotes teamwork, innovation and evidence-based practice.

The accreditation also supports the UAE’s long-term vision of developing a sustainable national healthcare workforce and further strengthens Dubai’s position as a regional centre for advanced medical education and specialist training.

Dr. Mazen Fakeeh, Chairman Fakeeh Health, said:

“At Fakeeh Health, we believe that shaping the future of healthcare begins with investing in people. Educating and mentoring the next generation of physicians is one of our greatest responsibilities, and this accreditation reflects years of commitment to building an academic environment where education, clinical excellence and innovation work together. We are proud to contribute to the UAE’s vision of developing a highly skilled healthcare workforce while continuing to raise the standards of medical education across the region.”

Dr. Mohaymen Abdelghany, Group CEO & Board Member Fakeeh Health, and CEO Fakeeh University Hospital, said::

“This accreditation is an achievement for every member of the Fakeeh Health family. It reflects the dedication of our physicians, educators, faculty members and support teams who have worked together to create an outstanding learning environment for future specialists. By investing in high-quality medical education today, we are helping shape the physicians who will care for the communities of tomorrow. We will continue expanding our academic programs, strengthening clinical training and creating opportunities that enable future healthcare professionals to thrive.”

Dr. Mazen Abou Chaaban, Designated Institutional Official (DIO), said:

“Institutional Accreditation is an important validation of the strength of our educational governance, faculty engagement and learning culture. More importantly, it confirms that we have created an environment where residents are supported academically, professionally and personally throughout their training. Our goal is not only to develop competent specialists, but also compassionate physicians who embrace lifelong learning, professionalism and patient-centered care.”

Fakeeh Health expressed its appreciation to the National Institute for Health Specialties for its guidance throughout the accreditation process and acknowledged the dedication of its physicians, faculty members, educators, administrators and support teams whose collective efforts made this achievement possible.

Looking ahead, Fakeeh Health will continue expanding its residency and postgraduate medical education programs while strengthening academic collaborations, research and innovation across its healthcare network. The organization remains committed to preparing the next generation of healthcare professionals and supporting the UAE’s ambition to become a global leader in healthcare, medical education and clinical excellence.

About Fakeeh Health

Fakeeh Health is an integrated academic healthcare network comprising Fakeeh University Hospital and a growing network of Fakeeh Medical Centers across the UAE. By combining world-class patient care with medical education, research and innovation, Fakeeh Health is committed to developing future healthcare professionals while delivering exceptional, patient-centered care across every stage of the healthcare journey.

Academic Excellence at a Glance

NIHS Institutional Accreditation for Residency Training

NIHS-accredited Medical Internship Program

More than 600 undergraduate healthcare students trained annually

Structured residency, internship and clinical training programmes

Strong partnerships with leading national and international universities and healthcare institutions

Ongoing commitment to developing the UAE’s future healthcare workforce

For more information please visit our website:

https://www.fakeeh.health
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Health

NMC Royal Hospital, Mohammed Bin Zayed City, Successfully Treats Lifelong Complications from Childhood Surgery

Advanced Reconstructive Surgery Helps Patient Regain Normal Urinary Function After Years of Complications

Abu Dhabi, UAE – A specialist urology team at NMC Royal Hospital, Mohammed Bin Zayed City, led by Dr. Rami Labib, Urologist, has successfully helped a 30-year-old patient regain normal urinary function after years of complications linked to a surgery he underwent as a child.

For many years, the patient experienced difficulty urinating and persistent urine leakage through small openings along the penis. The condition significantly affected his daily life, causing discomfort, embarrassment and a loss of confidence.

The complications were related to hypospadias, a condition present at birth in which the opening of the urethra is not located at the tip of the penis. While hypospadias is commonly corrected during childhood and most patients achieve excellent long-term results, a small number may develop complications later in life that require further treatment.

After a detailed assessment, Dr. Labib identified narrowing of the urethra, known as a urethral stricture, along with abnormal passages that were causing urinary leakage. Imaging tests confirmed the diagnosis and helped the team plan the most appropriate treatment.

To restore normal function, Dr. Labib performed a highly specialised reconstructive procedure known as a buccal mucosal graft urethroplasty. The surgery used a small piece of tissue taken from the inside of the patient’s cheek to rebuild the damaged section of the urethra and close the abnormal openings responsible for the leakage.

Commenting on the case, Dr. Rami Labib said:

“Patients who experience complications years after hypospadias repair often face significant physical and emotional challenges. Every case is different and requires careful planning to achieve the best outcome. Modern reconstructive techniques allow us to restore normal urinary function and help patients return to their daily lives with greater comfort and confidence.”

The operation was completed successfully, and the patient made a good recovery. During follow-up visits, he reported being able to urinate normally without any leakage and described a substantial improvement in his overall quality of life.

Expressing his gratitude, the patient said:

“After years of struggling with urinary problems following multiple surgeries, I can finally urinate normally again without any leakage. I am extremely grateful to Dr. Rami and the entire medical team for restoring my confidence and giving me my life back.”

Dr. Labib noted that advances in reconstructive urology continue to improve outcomes for patients with even the most complex conditions. With expert assessment, personalised treatment plans, and modern surgical techniques, many patients can achieve long-lasting relief and return to everyday activities with confidence.

About NMC Royal Hospital

NMC Royal Hospital is one of Abu Dhabi’s leading tertiary healthcare institutions, providing comprehensive medical and surgical services through highly specialised clinical teams and advanced technology. The hospital offers expertise across a wide range of specialties, including reconstructive urology, with a commitment to delivering safe, high-quality, patient-centred care.

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Fakeeh University Hospital Brings New Hope to Patients with Complex Brain Conditions Through Advanced MRI-Guided Laser Neurosurgery

Russian teenager with high-risk brainstem tumour successfully undergoes minimally invasive laser treatment in Dubai

Dubai, UAE – June 2026 – Fakeeh University Hospital has successfully performed an advanced MRI-guided Laser Interstitial Thermal Therapy (LITT) procedure on a 15-year-old patient from Russia suffering from a brainstem glioma, one of the most challenging and high-risk brain tumours encountered in neurosurgery.

The young patient travelled to Dubai after conventional oncology treatments failed to halt the progression of the disease. The tumour, located deep within the brainstem, had caused progressive neurological deterioration, including worsening motor deficits and paralysis, significantly affecting his quality of life and presenting a complex therapeutic challenge.

Following extensive multidisciplinary discussions involving neurosurgery, neuro-oncology, radiology, and rehabilitation specialists, the medical team at Fakeeh University Hospital carefully evaluated all available treatment options. Given the tumour’s location within one of the most delicate regions of the brain, traditional open surgery was associated with exceptionally high risks.

The brainstem controls many of the body’s most vital functions, including movement, breathing, heart rate, and consciousness. Surgical intervention in this area has historically carried substantial risks, including permanent paralysis, respiratory failure, and even cardiac arrest.

To minimize these risks while offering a potential treatment option, the team elected to perform MRI-guided Laser Interstitial Thermal Therapy (LITT), a highly advanced minimally invasive neurosurgical technique increasingly used worldwide for carefully selected patients with deep-seated brain lesions.

The procedure was led by Dr. Tommaso Tufo, Consultant Neurosurgeon – Brain and Spine Surgery at Fakeeh University Hospital, using a stereotactic robotic-assisted approach. Through a small skin incision measuring only a few millimetres, a laser fibre was precisely implanted into the target area using advanced robotic guidance and neuronavigation technology.

The implantation phase lasted just over one hour, after which the patient was transferred to the MRI suite. Under continuous real-time MRI monitoring, laser thermal therapy was delivered over the course of approximately one to two hours, allowing surgeons to visualize the thermal effect in real time and precisely control the treatment zone throughout the procedure.

One of the most significant advantages of MRI-guided laser therapy is its ability to reach deep and difficult-to-access areas of the brain while minimizing disruption to surrounding healthy tissue. Real-time MRI thermal mapping provides exceptional precision, allowing surgeons to perform controlled volumetric reduction of tumours without the need for extensive surgical exposure.

Commenting on the case, Dr. Tommaso Tufo said:

“Brainstem tumours represent some of the most challenging conditions in neurosurgery because of their location within structures that control critical neurological and physiological functions. In this particular case, conventional treatment options had become limited, and traditional open surgery carried considerable risks. MRI-guided laser therapy allowed us to reach the lesion through a minimally invasive approach while maintaining a very high degree of precision and safety.”

He added:

“The successful treatment of this patient demonstrates the potential of modern laser neurosurgery to expand therapeutic options for carefully selected patients who may previously have had very limited alternatives. However, the true significance of this technology extends far beyond a single case.”

While the patient continues to undergo physiotherapy and additional oncological treatment as part of his ongoing care, he tolerated the procedure well and was able to resume mobility following treatment.

Dr. Tufo emphasized that MRI-guided Laser Interstitial Thermal Therapy should be viewed within the broader context of modern neurosurgery rather than as a solution limited to rare brainstem tumours.

“Laser neurosurgery represents an important advancement in the treatment of selected brain tumours, drug-resistant epilepsy, radiation necrosis, and other complex intracranial conditions,” he explained. “The technology allows us to treat lesions located deep within the brain through a very small incision while minimizing trauma to surrounding tissue. Both adult and pediatric patients may benefit from this approach when conventional surgery presents excessive risk.”

Historically, many patients with drug-resistant epilepsy required open cranial surgery to access and remove seizure-causing areas of the brain. Today, in selected cases, MRI-guided laser ablation offers a less invasive alternative that combines precision, safety, and shorter recovery times.

For appropriately selected patients, the minimally invasive nature of the procedure may significantly reduce hospitalization and recovery periods, with some individuals able to return home on the same day or within 24 hours. More complex cases, particularly those involving critical brain structures, may require extended monitoring to ensure optimal neurological recovery.

The introduction of advanced MRI-guided laser neurosurgery further strengthens Fakeeh University Hospital’s position as a regional center of excellence for complex neurological and neurosurgical care. By combining advanced imaging, robotic guidance, and minimally invasive techniques, the hospital continues to expand access to innovative treatment options for patients facing some of the most challenging brain conditions.

About Fakeeh University Hospital

Fakeeh University Hospital is a leading academic medical center located in Dubai Silicon Oasis and part of Fakeeh Health. The hospital combines advanced clinical care, medical education, research, innovation, and digital health technologies to deliver world-class healthcare services. Through continuous investment in cutting-edge medical technologies and multidisciplinary expertise, Fakeeh University Hospital remains committed to advancing patient care and improving outcomes across a wide range of complex medical conditions.

For more information, visit: Fakeeh Health – Advancing Healthcare with Excellence

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