Tyler Whitrow Fitness

Looking to get back into the gym this fall? Get started on the right foot with some of our #SMARTFit classes here at @mhtemplefitness, on us for two more free days! If you’re interested in private training and small group sessions with customized programming to meet your goals, message me or call/text me at 403 957-1051 . .... #getfit #personaltraining #fitgoals #fitness #fitcoaching #fitnessplans #SMARTfit #yourbodyyourtemple See more

I was recently asked a very good question at the end of a group fitness class that I taught at Temple Fitness, Medicine Hat. My low back is a little sore. Is it okay to foam roll your low back? Foam rolling has become an interesting topic in the fitness community. Although there is still more research that needs to be done regarding its effectiveness, foam rolling has quickly become one of the most popular forms of self-manual therapy in our industry. Individuals will typi...cally foam roll to increase flexibility, improve recovery, and delay the onset of muscle soreness (Pearcey, et al., 2015). Because low back pain is commonly caused by mechanical issues, meaning the spine is in a poor position while sitting, lifting heavy objects, etc. it may be difficult to fix issues with rolling the back itself. Muscles like the hip flexors and extensors may be overactive and the core may be underactive resulting in an excessive curve of the lumbar spine. Putting a foam roller on your low back will cause pressure on the discs of the lumbar spine and make it difficult to find trigger points. So, to answer the question above, should we be foam rolling our low back? Probably not. Now the big question is: what can I do about my low back pain? My advice to you, try rolling the areas that could be aggravating your back pain like the glutes and the muscles of the hip flexors. If you plan on lifting, make sure that you are engaging your core muscles to protect the low back and don't push your limits if you're hurting. And finally, if you continually have issues, consider seeking the advice of your doctor or a licensed physical therapist.

We’ve all been told again and again to start exercising and to stop sitting around. The Canadian Society of Exercise Physiology (CSEP), the American College of Sports Medicine (ACSM), and the Australian Government’s Department of Health all encourage adults to perform at least 150 minutes of moderate to vigorous physical activity every week. Accumulating 150 minutes per week may seem daunting but don’t worry! You don’t need to go from 0 minutes to 150 minutes overnight.... Take it week by week! Build healthy habits that you can follow realistically. Find something you enjoy. Not every minute of physical activity needs to be spent on a treadmill. Find a friend to go on walks with, join a group fitness class to meet new people, park just a little bit further from the entrance when you go shopping. Whatever it is, it should mean something to you and be something you can see yourself keeping up with. If you want to start increasing your physical activity, but don’t know where to start, message me or comment down below. I’d love to help you along your journey to better health. Tyler