On Friday 16 October, clinics, athletes and health organizations around the world mark World Spine Day, a global push to get people thinking about their back and neck before pain forces them to. This year’s campaign, Spine Health for Life, is a reminder that the habits you build now shape how well you move in ten, twenty and thirty years’ time.
Back pain is far more common than most people realize. Low back pain is the leading cause of disability worldwide, affecting an estimated 619 million people in 2020, a figure expected to reach 843 million by 2050. The good news: much of everyday back and neck pain can be eased, and often prevented, with small, consistent changes.
In this guide, our team explains how your spine actually works, clears up five of the most common back pain myths, and looks at what your spine needs at every stage of life, from the school run to the golf course and beyond. You’ll also find six everyday habits worth building, who does what in our spine team, and the signs that mean it’s time to get checked.
HOW YOUR SPINE WORKS, IN PLAIN ENGLISH
Your spine is a stack of 33 small bones called vertebrae, running from the base of your skull to your pelvis. Between most of them sit soft, springy discs that act like shock absorbers, cushioning every step, jump and twist.
Seen from the side, a healthy spine isn’t straight. It has three gentle curves, at the neck, the upper back and the lower back. Together they work like a spring, spreading load evenly so no single area takes all the strain.
Wrapped around all of this are layers of muscle that hold you upright and move you, and running through the middle is your spinal cord, the main pathway for messages between your brain and body.
Put simply, your spine needs three things to stay healthy:
- Movement, which keeps joints supple and discs nourished
- Strength, so the muscles around your spine can share the load
- Recovery, including good sleep, to repair and reset
FIVE BACK PAIN MYTHS, BUSTED
Back pain comes with a lot of well-meaning advice, and some of it can hold you back. Here’s what our clinicians wish more people knew.
- Myth: rest is best when your back hurts. For most everyday back pain, gentle movement helps you recover faster than staying in bed. Keep moving within comfort, and build up gradually.
- Myth: a scan will show exactly what’s wrong. Many people with no pain at all have changes on a scan, such as bulging discs. A scan is useful in some cases, and our doctors will tell you honestly when you need one and when you don’t.
- Myth: pain always means damage. Pain is your body’s alarm system, and stress, poor sleep and worry can turn the volume up. Hurt doesn’t always mean harm.
- Myth: back problems are for older people. Spine issues can start young. Scoliosis often appears during growth spurts, and young athletes can strain their backs through heavy training.
- Myth: some people just have a bad back. Most back pain responds well to the right mix of movement, strength and daily habits, whatever your history.
YOUR SPINE THROUGH EVERY STAGE OF LIFE
This year’s World Spine Day theme, Spine Health for Life, is a reminder that your spine’s needs change as you do.
GROWING UP
Children’s spines are still developing, which makes childhood a key time to build good habits. Heavy school bags worn on one shoulder, hours hunched over tablets and long stretches of sitting in class all add up.
Growth spurts, usually between the ages of 10 and 15, are also when scoliosis, a sideways curve of the spine, most often shows up. Many children feel no pain, so parents are usually the first to notice. Look out for:
- One shoulder sitting higher than the other
- One shoulder blade sticking out more
- An uneven waist, or clothes that hang unevenly
- One side of the back looking higher when your child bends forward
If something looks uneven, it’s worth getting checked. Spotting it early gives more options, and our pediatric physiotherapists work with children and teenagers to build strength, posture and confidence.
THE WORKING YEARS
Life in Dubai puts some very specific demands on your spine. Long office hours, time behind the wheel on Sheikh Zayed Road and summers that keep most of us indoors all add up to more sitting and less moving than our bodies are built for.
If you spend most of your day at a desk, read our guide to desk back pain, which walks through a working day hour by hour with simple fixes for each part of it.
STAYING ACTIVE
Dubai is one of the most active cities in the world. Padel, golf, running, cycling and gym training are part of daily life for many residents, and every one of them relies on a spine that can rotate, absorb load and recover well.
Two patterns we see often in clinic are sudden spikes in activity, such as jumping into a new sport or a heavy training block without building up, and repeated twisting in one direction, which is part of every padel shot and golf swing. Your feet matter too: the way they land when you walk or run affects your knees, hips and lower back.
LATER LIFE
As we get older, discs naturally lose some of their spring and muscles lose strength more quickly if we don’t use them. The good news is that it’s never too late to get stronger. Regular walking, strength work and balance exercises help protect your spine, keep you steady on your feet and keep you doing what you enjoy.
6 EVERYDAY HABITS FOR A HEALTHIER SPINE
Consistency matters far more than intensity. Small changes repeated every day do more for your spine than an occasional long stretch session.
- Build strength, not just flexibility. Core, glute and upper back strength help share the load your spine carries.
- Warm up before sport. A few minutes of mobility work before padel, golf or a run prepares your spine for rotation and impact.
- Walk more. Walking is one of the simplest, most effective ways to keep your back healthy. In the cooler months, take calls on foot or add a short walk after meals.
- Hold your phone higher. Bring your screen toward eye level instead of dropping your head to meet it.
- Protect your sleep. Choose a pillow that keeps your neck in line with your spine, and aim for a consistent bedtime.
- Manage stress. Stress increases muscle tension and makes the body more sensitive to pain, so time to switch off is good for your back too.
WHO CAN HELP: SIX SPECIALISTS, ONE TEAM
Back pain rarely has one cause, so it rarely has one answer. Here’s how each part of our team looks after your spine, and when each one is a good place to start.
- Sports medicine doctor: a clear diagnosis and the right plan from day one. Start here if your pain won’t settle, you have numbness or tingling, or you think you may need a scan.
- Physiotherapist: strength and movement to keep your back working for you. Start here if pain keeps coming back, or stops you training or working comfortably.
- Chiropractor: hands-on care to help stiff joints move freely. Start here if your neck or back feels stiff, or you get headaches that seem to start in your neck.
- Osteopath: whole-body treatment to find what’s adding strain. Start here if pain in one area may be linked to stiffness somewhere else.
- Podiatrist: support from the ground up, starting with your feet. Start here if you get back, hip or knee pain when you walk or run.
- Pediatric physiotherapist: expert care for growing spines, including scoliosis. Start here if your child has uneven shoulders, a curve in their back or posture worries.
Not sure who to see first? Message us and we’ll point you to the right person.
WHEN TO GET YOUR BACK CHECKED
Most everyday stiffness improves with movement and time. It’s worth booking an assessment if your pain:
- Lasts more than a few weeks or keeps coming back
- Spreads into your arm, buttock or leg
- Comes with pins and needles, numbness or weakness
- Wakes you at night or stops you from sleeping comfortably
- Is affecting your work, training or sport
If you notice changes in bladder or bowel control alongside back pain, go to an emergency department straight away.
HOW UPANDRUNNING CAN HELP
UPANDRUNNING is a physician-led sports medicine and physiotherapy group with five clinics across Dubai: DIFC, Al Wasl Road, Emirates Golf Club, Jumeirah Golf Estates and Studio Republik. Our sports medicine doctors, physiotherapists, chiropractors, osteopaths, podiatrists and pediatric physiotherapists work together, so you get the right care for your back from the very first appointment.
We start by understanding what is actually driving your pain, then build a plan that combines hands-on treatment with exercise and advice to help you stay pain free long term. The same team trusted by athletes across Formula One, the Premier League, ATP Tennis and the Olympic Games is here for desk workers, weekend golfers and everyone in between.
Not Sure Where to Start?
Book an appointment with our doctors. We will create a personalized treatment plan for you.
