The 3 Most Common Injuries and How to Prevent Them for Good
Pain doesn’t just slow you down; it impacts your productivity, focus, and energy. For busy executives, entrepreneurs, and high-performing teams, lingering aches are more than an inconvenience—they’re a liability. At The Traveling Trainer, we bring expert-level corrective exercise and performance training directly to your home or workplace, helping you eliminate the root cause of pain and keep your body performing like your business: efficient, powerful, and built to last.
Below are the three most common pain patterns we see in clients and companies across the Greater Boston area, and the evidence-backed solutions you can start applying today.
1. Lower Back Pain: The #1 Cause of Missed Workdays
According to the National Institutes of Health (NIH), over 80% of adults experience lower back pain at some point in their lives. It is the leading cause of job-related disability and one of the most common reasons people miss work.
The reason? Weak core stabilizers, sedentary routines, and improper posture, all of which can be improved through intelligent movement.
Try These 3 Exercises:
Deadbugs: Strengthen your deep core muscles and improve spinal stability.
Pallof Press: Builds anti-rotational core strength, helping your spine resist twisting forces.
Glute Bridges: Activate and strengthen your glutes, reducing strain on the lower back.
If you experience persistent or recurring pain, our Lower Back Pain Protocol was designed precisely for this issue. It is a four-week, equipment-light program that teaches your body how to move pain-free again, delivered directly to your home or office by a certified Traveling Trainer coach.
2. Neck Pain: The Cost of Modern Posture
The “tech neck” epidemic is real. Research published in the journal Surgical Technology International found that every inch your head moves forward adds roughly 10 pounds of pressure to your spine. When you spend hours hunched over laptops, phones, and meetings, that load compounds, leading to headaches, tight traps, and stiffness.
Try These 2 Exercises:
Chin Tucks: Lie flat on your bed or floor and gently press the back of your head downward, keeping your chin tucked. This restores proper neck alignment and strengthens deep cervical flexors.
Trap Stretches: Sit tall, grab the side of your chair, and tilt your head away to stretch the upper trapezius and neck muscles. Hold for 20–30 seconds each side.
Consistent practice of these movements improves posture, reduces pain, and can help reverse years of screen-time strain. For corporate teams, The Traveling Trainer offers on-site neck and posture workshops that teach employees how to protect themselves from daily desk damage.
3. Shoulder Pain: The Hidden Effect of Daily Habits
Between typing, driving, and scrolling, most people spend their days in a forward-rounded position. Over time, this leads to shoulder impingements, tight chest muscles, and weak upper backs. The result? Chronic discomfort, limited range of motion, and even nerve compression.
Try These 3 Exercises:
Band External Rotations: Strengthen the rotator cuff and stabilize the shoulder joint.
Band Pull Aparts: Improve upper-back activation and posture by strengthening the rhomboids and rear delts.
Rear Delt Flys: Restore balance to the shoulder by developing the posterior muscles often neglected in traditional training.
These corrective movements realign your shoulders, relieve joint tension, and build resilience where it matters most.
Your Pain-Free Plan, Delivered
At The Traveling Trainer, we believe your time should go toward building your success, not recovering from preventable pain. Our on-site and virtual programs are tailored for high-performing professionals, offering luxury-level convenience without sacrificing clinical precision.
Whether you are managing a company or a career, your health is the foundation of your performance. Start investing in the one asset that appreciates with every smart move you make: your body.
Experience the difference of having your own mobile personal training team come directly to your home or office.
Learn more about our Lower Back Pain Protocol and corporate wellness programs at TravelingTrainer.com
