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
Emirates Specialty Hospital Expands Cancer Care Services in Dubai with Opening of Dedicated Chemotherapy Unit
New facility at Dubai Healthcare City aims to improve access to specialised cancer treatment, bringing personalised oncology care and medical expertise together under one roof
Dubai, UAE: Emirates Specialty Hospital in Dubai Healthcare City has announced the opening of a dedicated chemotherapy unit within its Emirates Oncology Centre, marking a significant expansion of its cancer care services and strengthening access to specialised oncology treatment for patients in Dubai.
The newly established unit has been designed to provide chemotherapy treatments in a dedicated clinical setting, with an emphasis on patient safety, individualised treatment plans and continuous medical support throughout the cancer care journey.
The opening comes as healthcare providers increasingly recognise the importance of delivering cancer treatment through a coordinated, multidisciplinary approach that addresses not only the disease itself but also the physical and emotional challenges patients may experience during treatment.
For many cancer patients, chemotherapy involves repeated hospital visits, ongoing medical assessments and careful monitoring of treatment responses and potential side effects. Access to a specialised facility supported by experienced oncology professionals can play an important role in ensuring continuity of care and helping patients navigate what is often a complex and demanding treatment journey.
Bringing specialised cancer treatment closer to patients
The Emirates Oncology Centre brings together medical expertise and patient-focused services to support individuals undergoing cancer treatment.
The oncology services are supervised by Prof. Dr. Marwan Ghosn, Consultant Medical Oncologist, and Dr. Mohamed Elbassyouny Alawy, Specialist Medical Oncology, who oversee the delivery of specialised oncology care.
Treatment plans are developed according to each patient’s diagnosis, medical condition and individual clinical needs, with an emphasis on evidence-based medical practice, careful monitoring and appropriate supportive care.
The dedicated chemotherapy unit forms part of the hospital’s broader strategy to strengthen its specialised medical services while maintaining high standards of clinical quality and patient safety.
Cancer care goes beyond chemotherapy
While chemotherapy remains an important treatment option for many types of cancer, oncology care increasingly requires a comprehensive approach that considers each patient’s overall health, treatment tolerance and quality of life.
Patients receiving chemotherapy may experience a range of challenges, including fatigue, nausea, changes in appetite and other treatment-related effects that require ongoing medical attention.
The Emirates Oncology Centre places particular emphasis on supporting patients throughout these challenges, with treatment decisions guided by clinical assessment and individual patient needs.
The approach reflects a growing shift in cancer care towards personalised treatment, where medical teams consider the characteristics of the disease alongside the patient’s health, circumstances and treatment goals.
Equally important is the need for clear communication between doctors, patients and their families, particularly when discussing treatment options, expected outcomes and possible side effects.
By placing patients at the centre of clinical decision-making, the hospital aims to provide a treatment experience built around medical expertise, informed choices and compassionate care.
Strengthening Dubai’s specialised healthcare services
The opening of the chemotherapy unit represents another step in Emirates Specialty Hospital’s ongoing efforts to expand its clinical capabilities and provide comprehensive healthcare services within Dubai Healthcare City.
As demand for specialised healthcare continues to evolve, the availability of dedicated oncology facilities is increasingly important in supporting timely access to treatment and ensuring patients can receive appropriate care within an established hospital environment.
The hospital said the new unit reflects its commitment to investing in specialised medical services and improving the overall patient experience through coordinated care, experienced healthcare professionals and a strong focus on clinical safety.
With the opening of the dedicated chemotherapy unit, Emirates Specialty Hospital aims to further strengthen its role in providing specialised cancer care in Dubai, offering patients and their families access to personalised treatment and medical support at every stage of their journey.
For more information please visit our website : Emirates Hospitals Dubai – Best Hospital in Dubai, Top Rated
About Emirates Specialty Hospital
Located in Dubai Healthcare City, Emirates Specialty Hospital is a multidisciplinary healthcare facility providing a range of specialised medical and surgical services. The hospital continues to expand its clinical capabilities, with a focus on medical expertise, patient-centred care and high standards of healthcare quality and safety.
Health
When Rheumatoid Arthritis Threatened Her Independence: How the Right Diagnosis Helped Her Get Her Life Back
For a 45-year-old UAE resident, persistent pain and swelling turned out to be rheumatoid arthritis. Early recognition and treatment helped her return to work, driving and the family life she feared she might lose.
For Dilini Ayesha, driving is much more than a job.
For the 45-year-old mother of two, who has lived in the UAE for 16 years, driving is a profession she has built her independence around. For the past eight years, she has worked as a driving instructor at Emirates Driving Institute, including as a VIP instructor training people to drive larger vehicles and four-wheel drives.
She is also a mother to an adopted daughter and a five-year-old son.
So when unexplained pain and swelling suddenly began affecting her hands, her greatest fear was not simply the pain itself. It was the possibility that rheumatoid arthritis might prevent her from continuing to work and caring for her family independently.
Her journey began with what appeared to be an unrelated injury.
In December 2024, Dilini fell and injured her knee while helping a recovery truck load her vehicle. Several months later, she suffered another fall at home, causing a more significant knee injury. Following an MRI, she underwent ACL reconstruction and meniscal repair and spent around two and a half months recovering.
She was looking forward to returning to her normal routine.
But shortly after returning to work, she developed severe swelling and pain in both hands.
“At first, I thought it might be connected to my surgery or that it would settle down,” Dilini recalls. “But the pain kept getting worse.”
She was prescribed different painkillers, but the symptoms continued to progress. She eventually found herself struggling to grip a steering wheel or use her hands normally.
“For me, the pain felt like 15 out of 10,” she says. “I know that isn’t a normal pain scale, but that is honestly how it felt.”
The physical pain was accompanied by something else: fear.
“What if I can’t drive anymore? What if I can’t work anymore? How will I take care of my children?”
It was at this point that Dilini was referred to Dr Muhammad Azhar Abdullah, Consultant Rheumatologist at NMC Royal Hospital Sharjah.
Rather than assuming that the symptoms were simply part of her recovery from the knee injury, Dr Azhar investigated the underlying cause.
Clinical assessment and blood investigations pointed towards rheumatoid arthritis (RA) — a chronic autoimmune disease in which the immune system mistakenly attacks the lining of the joints, causing inflammation, pain and swelling.
“Rheumatoid arthritis is not simply wear and tear of the joints,” explains Dr Azhar. “It is an inflammatory autoimmune disease, and if the inflammation remains uncontrolled, it can progressively damage the joints. It can also be associated with problems affecting other parts of the body.”
For Dilini, receiving a diagnosis of rheumatoid arthritis finally provided an explanation for what was happening to her body.
“Having an answer was important to me,” she says. “When you don’t know what is happening to your own body, the fear becomes even bigger.”
Why recognising rheumatoid arthritis early matters
Rheumatoid arthritis can present differently from person to person, but persistent joint swelling, prolonged morning stiffness, pain and difficulty moving the affected joints should not simply be dismissed as ageing, overuse or ordinary aches and pains.
One important distinction is that not all arthritis is rheumatoid arthritis. Osteoarthritis, gout, psoriatic arthritis and other inflammatory rheumatic diseases can produce joint symptoms, but their causes and treatments are different.
That is why identifying the underlying condition matters.
In Dilini’s case, identifying rheumatoid arthritis allowed treatment to be started without waiting for further progression.
“Once we identified that she was dealing with rheumatoid arthritis, the priority was to control the inflammation and prevent further problems,” says Dr Azhar. “The aim of treatment in rheumatoid arthritis is not simply to reduce pain temporarily. It is to control the underlying disease, protect joint function and help the patient maintain her quality of life and independence.”
Her improvement was gradual rather than an overnight transformation.
Over the following weeks, the inflammation and pain began to settle. Her hand function and mobility improved, and by around the third week, Dilini was able to return to work.
She could once again hold the steering wheel.
She could work.
And she could return home and care for her children independently.
“I felt like I had been given my life back,” she says.
When treating rheumatoid arthritis means protecting a person’s dreams
This year’s World Arthritis Day campaign theme, “Achieve Your Dreams,” highlights the aspirations and goals of people living with rheumatic and musculoskeletal diseases. For Dilini, her dream was not complicated.
It was to continue working, driving and being there for her children.
Her experience demonstrates why early recognition of rheumatoid arthritis matters. The disease can cause permanent joint damage if inflammation remains uncontrolled, while it may also have effects beyond the joints.
“Patients sometimes wait because they think joint pain is something they simply have to live with,” says Dr Azhar. “Persistent swelling, prolonged morning stiffness or unexplained joint pain deserve medical assessment, particularly when symptoms are affecting everyday activities. The earlier we identify rheumatoid arthritis, the earlier we can discuss appropriate treatment and work towards controlling the disease.”
Today, Dilini is back behind the wheel and back to the life she feared she might lose.
“I am driving. I am working. I am taking care of my children,” she says. “I don’t take any of those things for granted anymore.”
Her message to others is simple:
“If you are experiencing unexplained pain, swelling or stiffness, please don’t ignore it. Get yourself checked. Sometimes, getting the right answer can be the beginning of getting your life back.”
For Dilini, that diagnosis did more than explain her symptoms.
It helped protect the life she had worked so hard to build.
Dr Muhammad Azhar Abdullah is Consultant Rheumatologist at NMC Royal Hospital Sharjah.
Health
Saudi German Hospital Dubai Launches Mental Health and Wellness Center for Children and Adolescents
Saudi German Hospital Dubai Launches Mental Health and Wellness Center for Children and Adolescents
A comprehensive care system aligned with the Dubai Mental Wealth Framework
Dubai, United Arab Emirates – 10 October 2026
Saudi German Hospital Dubai has launched the Saudi German Mental Health & Wellness Hub, unveiled at an evening event at Raffles The Palm on 9 October 2026. The Hub is designed to end the fragmented experience many families face when navigating mental healthcare by bringing psychiatrists, psychologists and relevant hospital specialties together around a single, shared plan for each patient.
The Hub is designed as an ecosystem of comprehensive care, connecting prevention, early identification, specialist assessment, treatment, family support and ongoing follow-up through one coordinated plan for each patient. The model aligns with Dubai’s Mental Wealth Framework and its emphasis on prevention, early intervention, access to care and community wellbeing.
Child and adolescent mental health sits at the centre of the model. The Hub operates on the conviction that a child’s difficulties cannot be understood in isolation from their home, classroom and development, and that care should reflect all three.
Supporting children and families from the start
Services available at launch for children and adolescents include comprehensive psychiatric and psychological assessment; support for emotional, behavioural and developmental concerns; psychoeducational assessments for learning difficulties; ADHD assessment and management; and ASD assessment with individualised support across communication, social interaction and behaviour. Parent guidance and, where appropriate and with consent, collaboration with schools are built into the pathway — not offered as an afterthought.
Mental health care across every stage of life
Adult and older adult services include psychiatric assessment, medication management and individual therapy; treatment for depression, anxiety, OCD and related conditions; trauma-informed care for PTSD; geriatric psychiatry; couples and family counselling; addiction assessment and treatment; and community mental health education.
Speech and language therapy, occupational therapy and further developmental programmes are in development and will be confirmed once clinical staffing and readiness are in place.
Dr Ahmed Eissa, Group CEO of Saudi German Health UAE, said: “Many families come to us after years of seeing different specialists who never spoke to each other. A child gets one diagnosis here, a referral there, and the parents are left to hold it all together. We designed this Hub as an ecosystem of comprehensive care, bringing psychiatry, psychology and related specialties together around one plan, from early identification to treatment, follow-up and family support. This approach supports the objectives of Dubai’s Mental Wealth Framework and helps more people access coordinated mental healthcare at every stage of life.”
The Hub’s clinical team brings expertise in adult, child and adolescent, and addiction psychiatry; clinical psychology; psychoeducational and neurodevelopmental assessment; psychotherapy; and couples and family counselling. Team members carry international experience from the UAE, Australia, Saudi Arabia and Egypt, with a specific commitment to culturally and linguistically responsive care.
As part of Saudi German Hospital Dubai, the Hub has direct access to other medical specialties when physical and mental health needs intersect — an advantage that standalone clinics cannot easily replicate.
________________________________________
About Saudi German Health UAE
Saudi German Health UAE is part of the regional Saudi German Health network, providing hospital, multidisciplinary and specialist medical services through its facilities in Dubai, Sharjah and Ajman. Guided by its Caring Like Family philosophy, the group places people and their needs at the centre of the healthcare experience.
For more information or to book an appointment
www.saudigerman.com/psychiatry-mental-health-clinics/
Call: 800 2211
Media Contact
Awareness Marketing Management DWC LLC
Mourad Alsayed
murad.mustafa@awarenessupr.com | +971 58 814 4155
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