Can a Healthy Back class help with my back pain?

Healthy Back classes are designed to support and strengthen the muscles around your spine, which often helps relieve everyday back tension from long hours at a desk or poor posture. For acute or chronic pain, please consult your doctor first — our class complements medical care, it doesn’t replace it.

Is this class the same as stretching?

No. While stretching is part of every session, Healthy Back goes further — it combines back-specific exercises, posture correction work, and core movements. If you want general flexibility and mobility, our stretching classes are a better fit.

Do I need to be flexible or fit to join?

Not at all. Healthy Back is a class designed for women of all fitness levels, ages, and body types — including absolute beginners. The slow pace and instructor guidance mean you can join even if you’ve never taken a fitness class before.

How often should I attend Healthy Back classes to see results?

Two to three classes per week is the most effective frequency for visible posture changes and reduced back tension. Most women notice clearer posture and lighter shoulders within 3–4 weeks of consistent practice, with greater improvements over 6–8 weeks.

Are Healthy Back classes only for women at BODIFY?

Yes. BODIFY is a ladies fitness studio, so every Healthy Back class is women-only. This creates a supportive, calm space where you can focus on your body and listen to it without distraction — many of our students say it’s their favorite reset of the week.

Where in Dubai can I find BODIFY Healthy Back classes?

We run Healthy Back classes at two Dubai locations: Internet City, and Downtown Dubai. All two studios share the same timetable and instructors, so you can book whichever studio fits your day.

Woman performing aerial yoga in a women-only fitness studio in Dubai

Dubai Internet city, Downtown

Get up to 70% off your first Healthy Back Classes

Find your way to be strong & beautiful

Healthy Back Classes in Dubai

Aerial yoga hammocks in a women’s gym studio in Dubai

Healthy Back classes at BODIFY are designed for women who have a wide range of issues, such as back problems, rounded shoulders, or simply many hours spent at their desk job that affects how they feel and move on a day-to-day basis. Our back classes in Dubai take a slow and therapeutic approach that focuses on posture correction, core stability, and spine decompression, as well as back pain relief.

Classes at BODIFY are a back workout for women in a ladies-only, supportive environment. Sessions are guided by certified instructors at a comfortable pace that works for all levels. This means it is beginner-friendly, too. After a class at BODIFY, you’ll leave with lighter shoulders, and your posture and spine will feel more supported.

Our classes run across our two Dubai studios (Internet City, and Downtown Dubai), with one subscription being valid for all three locations. Try your first class for up to 70% off, from 55 AED instead of 200 AED.

2 studios

in Dubai

Dubai internet city, Downtown Dubai

600+ reviews

on Google Maps

Average rating  is 4,9 stars

11 fitness &

dance classes

A wide range of options - from relaxing Aero yoga to energetic Zumba

Designed for

your comfort

The studio has showers, changing rooms, workout equipment, water, etc.

Special offer

Get a discount -70% for a trial class - ~~200 AED~~ 55 AED

Woman practicing aerial yoga in a women-only gym studio in Dubai

Aerial yoga hammocks in a women-only gym studio in Dubai

What classes are availiable?

A wide range of classes designed to match every mood, style, and fitness level.

new

relax

Woman performing aerial pilates in a pink women-only studio at BODIFY Dubai

Aero Yoga

Experience the combination of traditional yoga positions with suspended movements, using a special swing. The balance of strength and flexibility allows for deep stretching and blood flow stimulation, promoting whole body relaxation. Aero yoga builds a profound connection between your mind and body.

fat burn

BODIFY mat and fitness props symbolizing intensive cardio classes designed for toning and energy boost

Calorie Burn

Boost your metabolism with high-energy classes, designed for the most effective fat-burning. Intensive endurance-focused cardio classes are designed for toning your body and giving you an energy boost.

dance

High Heels

Explore your femininity through the art of High Heels dance. It’s a perfect blend of choreography and empowerment through movement. Discover how to embody grace and strength through fluid movements and confident steps. It’s an exercise in being confident with your self-expression.

Pilates

Develop core strength and body control through precise, low-impact movements on a mat. It’s a workout made for strengthening your mind-to-body connection, toning your body, developing flexibility and enhance your posture.

Woman exercising with rebound shoes during a cardio class at BODIFY

Kangoo Jumps

Maximize workout efficiency with special rebound shoes equipped with springs. This dynamic exercise adds a fun twist to aerobics. This low-impact exercise is perfect for people of all fitness levels, as well as people with sensitive joints. A mix of jogging, hopping and jumping improves the blood flow, strengthens muscles and burns calories.

Woman performing a balance stretch in a flexibility class at BODIFY

Stretching

Improve your flexibility, mobility and coordination, while releasing the tension, making your body relax. Through a combination of dynamic and static stretches, you can improve your range of motion and posture by lengthening your muscles and alleviating tightness.

Zumba

Get your body moving to the rhythm of the Latin-inspired dance music. A perfect mix of aerobics and easy-to-follow choreography creates the dynamic, fun exercise that makes you forget you’re exercising at all! You’ll be burning your calories without even realizing.

Yoga

Achieve the perfect balance between inner peace and strength. Yoga is a transformative experience where everything matters – your breathing, movement and thoughts. Create clarity in your mind through a series of guided exercises, promoting balance, flexibility and overall well-being.

Prices

The full list of subscriptions is available at the studio

5 classes
1 month

850 AED

up to - 50%*

*The discounted rates available with subscription. For details, ask our administrators at the studio

8 classes
1 month

1 190 AED

up to - 50%*

*The discounted rates available with subscription. For details, ask our administrators at the studio

12 classes
1 month

1 560 AED

up to - 50%*

*The discounted rates available with subscription. For details, ask our administrators at the studio

15 classes
3 month

3 000 AED

up to - 50%*

*The discounted rates available with subscription. For details, ask our administrators at the studio

Interior of our studios

Train with the state-of-the-art equipment in an Instagram-worthy studio with luxurious wellness services.

Hair dryer placed on a stand in the studio beauty corner

Spacious mirrored workout room in the training space

Pink headless yoga figure posed in tree position as part of the sculptural decor inside BODIFY

Pink-lit hallway inside the BODIFY studio

Rain shower head under pink ambient lighting in the stylish BODIFY changing area

Light wood lockers lined up in the clean changing room of the fitness space

Folded towels and beauty tools arranged on a vanity counter in the wellness area

Curved bench with pink dividers and an orange acrylic side table in the lounge area of the fitness studio

Orange wellness corner with a meditation poster and soft lighting inside the BODIFY club

Water station with rolled towels in the BODIFY refreshment area

Woman performing a floor routine in heels during a ladies dance class at a women-only studio in Dubai

Get a discount up to 70% for a trial class

Discover diverse programs created to keep every woman inspired and motivated.

Review us

Share your experience with BODIFY! We’re always open to suggestions on how to improve our services.

BODIFY is the first studio in Dubai where I truly felt comfortable as a woman. The atmosphere is stylish and welcoming, and the trainers really care about your progress. After just a few weeks, I already feel stronger and more confident.

Maria

I love the variety of classes and the supportive community at BODIFY. It’s not just a workout — it’s my safe space to recharge after a busy day. The trial session was a great way to start, and now I can’t imagine my routine without it.

Maddalena

Beautiful studio, professional trainers, and an all-women environment — exactly what I was looking for in Dubai. Every class motivates me to push myself while still feeling relaxed and inspired.

Valeria

Our Team

Our team of dedicated coaches combines expertise, passion, and years of practice to help every woman achieve her fitness goals with confidence.

Olga

Classes: Pilates, Stretching, Girly Bootcamp, Aero Yoga, Kangoo Jumps, Healthy back

Portrait of Mariana, a BODIFY trainer in pink activewear, holding a fitness ring

Marianna

Classes: Pilates, Stretching, Aero Yoga, Healthy Back, Girly Bootcamp, High Heels, Zumba

Zhasmin

Classes: Pilates, Aero Yoga, Stretching, High Heels, Splits, Healthy Back

Nastya

Classes: Yoga, Aero Yoga, Pilates, Girly Bootcamp, Stretching

Portrait of Alicia, a BODIFY trainer, smiling in a white sports bra and patterned leggings

Alitsiya

Classes: Stretching, Pilates, Aero Yoga, Assisted Stretching, Kangoo Jumping, Splits, Girly Bootcamp

Maria

Classes: High Heels, Girly Hip-Hop, Twerk

Daria

Classes: High Heels, Plasticity, Healthy Back, Stretching

Anastasia

Classes: Pilates, Aero, Stretching, Healthy back, Girly Bootcamp

Elizaveta

Classes: Aero Yoga, Stretching, Pilates, Splits, Girly Bootcamp

Mila

Classes: Twerk, High Heels, Stretching

What Is a Healthy Back Class?

A Healthy Back class is a slow-paced therapeutic workout. It is not a high-intensity class, instead being focused on back tension relief, correcting posture, and strengthening the muscles that support the spine. The tempo is deliberate, and the movements are controlled. The focus is on the quality of engagement rather than speed or repetitions.

In practice, each session works through a structured sequence. This includes back extensions, spinal flexion, mobility movements, and core engagement exercises. These movements are combined with controlled breathing throughout. The aim is spine decompression, improved alignment, and stronger back muscles. This is the foundation that makes everyday movement more comfortable and posture more natural.

Healthy Back classes for beginners are fully accessible, with zero previous fitness experience required. Our certified instructors modify every exercise for the level and needs of each woman in the room.

If you’ve never taken a fitness class before, our beginner-friendly Healthy Back class might be a sensible place for you to start.

Who Are Healthy Back Classes For?

In the UAE, many women spend a large part of their day seated, whether at home or behind a desk as office workers. This lifestyle can often cause a tight back, These classes are perfect for this group of ladies, especially back pain sufferers who feel the impact of a sedentary lifestyle in their bodies at the end of the week.

At BODIFY, our back classes for beginners are well-suited to women at any fitness level. Anyone can build back-specific strength, improve their poor posture, and learn to move with more ease.

This class is perfect if you:

Spend a long time sitting down at a desk or commuting by car, and you can feel the tension building up in either your upper or lower back.
Have body issues you’d like to fix, such as rounded shoulders, a forward head position, or a hunched posture.
Are recovering from high-intensity training and want supportive and restorative work that does not put a heavy load on the spine.
Are a total newbie to fitness, and you’re looking for an easy entry point to start building body awareness.
Want to feel more comfortable in your body, and learn to stand taller and move more freely.

The class is open for ladies of all ages 18 and older, with zero experience required. Women of all fitness levels train together in the same area. The instructor will adjust throughout the session based on your personal situation.

Benefits of a Healthy Back

The physical benefits of Healthy Back classes build up steadily over time, over weeks of consistent, regular attendance. The most obvious change you’ll see is posture improvement, which will begin to visibly adjust as your back muscles strengthen. Your postural patterns from long hours of sitting at a desk will begin to shift, and you’ll find yourself standing taller without needing to actively think about it.

Back exercises for women gradually release chronic tightness that accumulates around the thoracic and lumbar spine. These are the areas most affected by a sedentary lifestyle. This all contributes to reduced back tension.

Alongside this progress comes improved core strength and stability. A stronger core provides better support for the spine, leading to improved alignment. Better spine health over time often brings clearer breathing and improved energy levels, boosting overall comfort during daily movement.

For women who work long days sitting at a desk in places like Business Bay, DIFC, and Internet City, a back workout at BODIFY offers much-needed daily relief. This relief extends well beyond the studio, giving you a relaxed back for the rest of the day. Healthy Back is among the best back classes at BODIFY for women looking to improve daily comfort.

There are also significant mental benefits. Once you begin walking around without your chronic back tension and poor posture, you’ll see improved body confidence. You’ll stand taller and move with less discomfort, giving you a steadier and more grounded sense of self. With 600+ five-star Google reviews across BODIFY studios, the combination of physical and mental relief is one of the things women mention as the reason they love our Healthy Back classes.

What to Expect in Your First Healthy Back Class

Healthy Back classes at BODIFY run for 45 minutes. Each session follows a clear and unhurried structure, keeping things comfortable for everyone:

Instructor introduction (5 min): The session will begin with your certified instructor walking you briefly through the focus of the class. She will ask participants to identify any areas of particular tension or concern in the room.

Gentle warm-up and breathing (5 min): The instructor will then lead controlled breathing with light mobilization. This is designed to prepare the spine and surrounding muscles for the upcoming movements.

Back extensions, flexion, and core engagement (30 min): This is the main section of the class. For half an hour, you’ll go through a number of controlled steps, including back extension exercises, spinal flexion, lateral mobility work, and core stability movements. Everything is done at a slow tempo. Each chosen exercise has a clear purpose, and is lead by instructor guidance..

Cool-down stretch (5 min): To finish off, the instructor leads participants through targeted release work for the lower back, hips, and shoulders. These are typically the areas of the body that carry the most tension in desk workers. This is the end of the session, leaving women feeling taller and more open.

What to wear and bring to back classes for beginners: Arrive a few minutes before the start of your first session so you can greet your instructor and let them know of any particular areas to pay attention to. Women should come to the class in comfortable activewear, such as leggings and a fitted top. A yoga mat is provided by the studio, although some women like to bring their own. Do not forget to bring water and a small towel.

Healthy Back Classes Near You — Find Your BODIFY Studio

Looking for back classes in Dubai close to where you work or live? BODIFY runs ladies-only Healthy Back sessions across 2 studios in Dubai in convenient locations:

Dubai Internet City: Convenient for Barsha Heights, Media City, Al Soufouh, and TECOM.
Downtown Dubai: Convenient for Business Bay, DIFC, and City Walk.

Visit our contacts page for timetables, directions, and booking options.

FAQ

Healthy Back classes are designed to support and strengthen the muscles around your spine, which often helps relieve everyday back tension from long hours at a desk or poor posture. For acute or chronic pain, please consult your doctor first — our class complements medical care, it doesn’t replace it.
No. While stretching is part of every session, Healthy Back goes further — it combines back-specific exercises, posture correction work, and core movements. If you want general flexibility and mobility, our stretching classes are a better fit.
Not at all. Healthy Back is a class designed for women of all fitness levels, ages, and body types — including absolute beginners. The slow pace and instructor guidance mean you can join even if you’ve never taken a fitness class before.
Two to three classes per week is the most effective frequency for visible posture changes and reduced back tension. Most women notice clearer posture and lighter shoulders within 3–4 weeks of consistent practice, with greater improvements over 6–8 weeks.
Yes. BODIFY is a ladies fitness studio, so every Healthy Back class is women-only. This creates a supportive, calm space where you can focus on your body and listen to it without distraction — many of our students say it’s their favorite reset of the week.
We run Healthy Back classes at two Dubai locations: Internet City, and Downtown Dubai. All two studios share the same timetable and instructors, so you can book whichever studio fits your day.