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Tips for Reducing Neck and Back Pain

Tips for Reducing Neck and Back Pain


| Fitness Health |

By Voja Budrovac

Most of us have experienced neck and back pain in our lives. The main issue with this type of pain is that it is hard to reduce once it occurs. A much better option is to prevent the source of the pain in the first place. If you were to hire the best fitness trainer online and ask them about neck and back pain, they will tell you the same. Reducing neck and back pain all “boils” down to improving your posture and living a healthy lifestyle. While you can definitely take pain medications, they are but a temporary reprieve. Only by taking care of underlying problems will the pain truly go away. And that is exactly what we are going to talk about in this article.

Top 5 tips for reducing neck and back pain

Here are our tips on how to make the neck and back pain go away:

  1. Improve your posture if you want to reduce neck and back pain
  2. Get professional advice
  3. Eat healthily
  4. Exercises can help with reducing neck and back pain
  5. Avoid injuries

Out of all five tips, professional advice might be the most important one. Let’s say that you are undergoing a 12 week body transformation Dubai program, and you start experiencing these pains. You should contact your trainer immediately and let them know. They will then be able to modify your exercises, so the source of the pain goes away. But, let’s start from the top.

1. Improve your posture if you want to reduce neck and back pain

In most cases, back and neck pain stems from bad posture. You are either holding an uncomfortable position way longer than you should, or you are working under non-ideal circumstances for a long period of time. It is easy to slip into a “more comfortable” position in those cases. However, therein lies the danger. You will not even realize what you are doing since your mind will be occupied with your activity. What you can do is try to identify the times where your posture falters and take steps toward improving it. Perhaps you need to purchase a new ergonomic chair. Or maybe you need to learn how to keep your back in its normal position. You may also want to adopt some of the best warm-up exercises, as well. But focus on identifying the issue first. You can deal with the solutions later.

woman sitting on the couch, using laptop
While you may feel like you are in a comfortable position, the truth might be that you are not.

2. Get professional advice

If you can’t identify the issues on your own, or if you wish some assistance in the process, you can always turn to professionals for advice. They will be able to analyze your situation much better than you since they will be both impartial and more knowledgeable than you. Unless you happen to be a fitness expert of your own, that is. Jokes aside, involving a trainer in identifying the cause of your pain is the fastest way to figure it out.

But you need to be honest with them and try not to leave anything out. It is entirely possible that you can completely eliminate the pain with some targeted exercises. Even doing some stretches during the day can be of huge help. The benefits of pre and post workout stretches are not to be underestimated. But your coach will know the best and you should ask them for their opinion.

3. Eat healthily

Food and water fuel our bodies and keep them hydrated. However, there is a significant difference in which food you are eating. Fried and processed foods increase inflammation and dehydration in your body, which can lead to both neck and back pain, alongside others. They are not the most significant factors, true, but they can be. Above all, you need to ensure that you are drinking plenty of water throughout the day, even before you get really thirsty. Being properly hydrated will allow your body to function much more efficiently. As for the food, the healthiest options are fruit and vegetables, as well as lean protein.

person having healthy breakfast
Healthy meals make for a healthy body.

4. Exercises can help with reducing neck and back pain

There are numerous exercise routines that you can perform that may help with reducing these pains. However, while some are universal, everybody is different. You will need to figure out the specific exercises that will help in your situation. This is not as easy as it may sound, and you might want to involve professionals. However, once you identify the proper routine, it will do wonders for your neck and back pain. Furthermore, you can’t allow yourself to succumb to sleep deprivation. Your body needs the rest and without enough of it, your pain tolerance will be lowered. This can further exacerbate the problems.

5. Avoid injury

Now, this one may seem to be presented by “captain obvious”. However, the fact of the matter is that most neck and back pains originate from a specific injury. For example, you can easily injure your back by not using proper lifting techniques. You always need to keep your body in mind, and not take any unnecessary risks. We’re not saying you should lock yourself up and never lift a thing again, simply to be careful while doing so. Most of the time, that is perfectly enough to keep you safe and sound.

person with a back injury having a masage
Always make sure that you are aware of potential injuries.

How can fitness trainers in Dubai help?

As mentioned previously, proper exercises and professional analysis can help you in both identifying and reducing neck and back pain. While you may think that the best option is to see a doctor (you should do that in any case), consulting with a fitness trainer can do you a world of good. You can always work on your body a bit more, after all, and professional fitness instructors are there to help you with that. With their help, you will be stronger than ever, which can even eliminate the pain in the first place!

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